Workout of the Day

« December 28, 2025 »

3/4/5/4/3 minutes with 2 minutes rest

An interval pyramid starting at 3 minutes, increasing by 1 minute each interval to a maximum of 5 minutes and then back down to 3 minutes. 2 minutes rest between intervals.

Pos.	Name	Age	Location	Country	Club/Affiliation	Result	Pace
1051	elocin Freeze	42		GER	GERMAN Rowers and FRIENDS United	3,844	2:28.2
1052	Steve Ausmeier	35		GER		3,842	2:28.3
1052	Jennifer Pastore	55		USA		3,842	2:28.3
1052	Christopher Raham	58		USA		3,842	2:28.3
1055	Phillip Cicione	60		USA		3,838	2:28.5
1055	Michelle Boston	56		USA		3,838	2:28.5
1057	Mark Reynolds	48		GBR		3,837	2:28.5
1058	Sarah Kendall	49		GBR		3,836	2:28.5
1058	Peter Plimpton	70	Olympia, WA	USA	Olympia Area Rowing	3,836	2:28.5
1060	Steven Risch	60		USA		3,834	2:28.6
1061	Colleen Farrell	64	Berkley, MI	USA	Team Diamonds	3,831	2:28.7
1062	Brian Nhan	40		CAN		3,830	2:28.8
1063	Nash Quines	49	CA	USA		3,829	2:28.8
1064	Brian Guerin	55		CAN		3,827	2:28.9
1065	Roxy Horner	65		GBR		3,826	2:28.9
1066	Vanessa Nightingale	45		GBR		3,825	2:29.0
1067	Diane H	54	NJ	USA		3,822	2:29.1
1068	Rafe Ropek	77	CO	USA		3,819	2:29.2
1069	Nick Harper	59		GBR		3,818	2:29.2
1070	Saem Mun	38		KOR		3,816	2:29.3
1070	Sebastian Janowski	42	Bielefeld	GER		3,816	2:29.3
1070	David Allard	40	VT	USA		3,816	2:29.3
1070	Norbert Ursu	38		ROU		3,816	2:29.3
1074	Andrew Yankowsky	26		USA		3,815	2:29.4
1075	Devan Brand	44		USA		3,814	2:29.4
1076	Bob Basham	74		USA		3,813	2:29.4
1077	Mali Raman	49		USA		3,812	2:29.5
1078	John Mercier	42		USA		3,808	2:29.6
1079	Marcin Dąbek	51	Inowrocław	POL		3,804	2:29.8
1079	Babatunde Fatusin	36		GBR		3,804	2:29.8
1081	Heather Znachko	37		USA		3,802	2:29.9
1082	Sami Knuutinen	46	Lohja	FIN		3,801	2:29.9
1082	Neil Sheehan	34		USA		3,801	2:29.9
1084	David Johnston	48		USA		3,800	2:30.0
1084	Kirk Nash	57	Anchorage, AK	USA		3,800	2:30.0
1086	Ali Mcbride	50		GBR		3,796	2:30.1
1087	Yo Huh	35		CHN		3,794	2:30.2
1088	Jill Snethen	57	Princeton, IL	USA	Street Parking	3,793	2:30.2
1089	Timo Hyyppä	62		FIN		3,790	2:30.3
1089	Tom Braddock	47	OH	USA		3,790	2:30.3
1091	Leslie Hallifax	57	MI	USA		3,787	2:30.5
1092	Brodie St. Laurent	22		USA		3,786	2:30.5
1093	Eric Van Driel	49	Antwerp	BEL		3,783	2:30.6
1093	William Dippel	71	Lothian , MD	USA		3,783	2:30.6
1095	Thomas F	54		SUI		3,776	2:30.9
1095	Signe Stensen	38		DEN		3,776	2:30.9
1097	Nora Stief	40		GER		3,775	2:30.9
1098	Christian Krenn	56	Kasten/Wundschuh	AUT		3,773	2:31.0
1099	Shane Pettiner	52		USA		3,772	2:31.1
1099	Amy Klemo	47		USA		3,772	2:31.1