Workout of the Day

« January 26, 2026 »

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
450	Sebastian Legler	44	Frankfurt	GER		4,645	2:02.7
450	Jussi Loponen	53		FIN		4,645	2:02.7
450	Aleš Marszal	42		CZE		4,645	2:02.7
450	Benjamin Bethurum	44		USA		4,645	2:02.7
455	Alex St	58	Frankfurt / Main	GER	GERMAN Rowers and FRIENDS United	4,644	2:02.7
455	Marko Saarijärvi	50		FIN	GARAGEATHLETE	4,644	2:02.7
455	Markus Rienecker	48		GER		4,644	2:02.7
458	Cody Johnson	49	Palmer, AK	USA		4,643	2:02.7
459	Mark Mallin	51	Cape Town	RSA		4,641	2:02.8
459	Scott Sutherland	39		USA		4,641	2:02.8
461	Sean C	54	MB	CAN		4,640	2:02.8
462	Mark Mulholland	64	Bishopville , MD	USA		4,639	2:02.8
462	Hollie Wright	43		GBR		4,639	2:02.8
464	Ashley Williams	42		USA		4,636	2:02.9
464	Philip Broughton	39		GBR		4,636	2:02.9
466	Grant Flamig	42		USA		4,635	2:02.9
467	Sören Ick	53		GER		4,634	2:03.0
468	Cyril Malle-Barlow	34		USA		4,630	2:03.1
469	Greg GIM	49		GER		4,629	2:03.1
470	Stephen Robertson	59		AUS		4,627	2:03.1
471	Mario Jambrek	38	Velika Gorica	CRO		4,626	2:03.2
472	James Lock	48		GBR		4,623	2:03.2
472	Jon Marr	43		USA		4,623	2:03.2
472	Jennifer Boyer	45		USA	Kenmore Community Rowing Club	4,623	2:03.2
475	Gabriel Ragusa	26		USA		4,622	2:03.3
475	Viceroy Fizzlebottom	36		USA		4,622	2:03.3
477	max guccione	49		ARG		4,620	2:03.3
477	Óli Johannesen	53		FRO		4,620	2:03.3
479	Balázs Gál	49		HUN		4,619	2:03.4
480	David Castano	52		USA		4,618	2:03.4
481	CCOW PARK	37	Sejong-si	KOR	Geobukseon -「거북선」	4,617	2:03.4
482	Jesper Nielsen	38		DEN		4,616	2:03.4
483	Colin Cochran	45	Albuquerque, NM	USA		4,615	2:03.5
484	Russell Hall	45		GBR		4,614	2:03.5
484	Justin Siemian	34		USA		4,614	2:03.5
484	Mikey Muessig	14		USA		4,614	2:03.5
487	Josh Hill	31		USA		4,613	2:03.5
488	Dominic Gosling	35		GBR		4,611	2:03.6
489	Dave Walker	48		CAN		4,610	2:03.6
490	Christian Neumann	62	Großenwede, Nds. 🇩🇪	GER		4,609	2:03.6
490	Eva Sturgeon	33		USA		4,609	2:03.6
492	Pierrot G.	56	Caluire-et-Cuire	FRA	FRENCH INDOOR ROWERS TEAM	4,608	2:03.6
493	Nye Konig	51		AUS		4,607	2:03.7
493	Raffaele Guerra	52		ITA		4,607	2:03.7
493	Doug Kabel	60	Camas, WA	USA		4,607	2:03.7
496	David Wilde	61	NSW	AUS		4,606	2:03.7
496	Jeffrey Floyd	52		USA		4,606	2:03.7
498	Ernie Ginter	73	Brookhaven, GA	USA		4,605	2:03.7
498	Mandy the Elf	39		USA		4,605	2:03.7
500	Soohwan Kim	52	Yongin	KOR		4,603	2:03.8