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
1201	James Gobbett	85	Rovereto	ITA		4,053	2:20.6
1202	Lutz Hesse	35		GER		4,052	2:20.6
1203	Florence Thill	31		LUX		4,051	2:20.7
1203	Jeff Cutler	58	Philadelphia , PA	USA		4,051	2:20.7
1203	Aaron Hudson	44		USA		4,051	2:20.7
1206	Sarah Allard	53		GBR		4,050	2:20.7
1206	Carlos Laya	53	Palencia	ESP		4,050	2:20.7
1208	Alexander Niemeyer	53		GER		4,047	2:20.8
1209	yilei gu	38		USA		4,045	2:20.9
1210	Paul Fernan	64	Arnold, MD	USA		4,044	2:20.9
1211	Chaz C	44		GBR		4,043	2:20.9
1211	Tim Koves	57	Raleigh, NC	USA		4,043	2:20.9
1211	Dylan Vandergrift	14		USA		4,043	2:20.9
1214	Lance Nakamura	56		USA		4,042	2:21.0
1215	Pamela Brazil	51	Calgary, AB	CAN	Crew Club Athletics	4,041	2:21.0
1216	Geoff Cook	66		GBR		4,040	2:21.0
1217	Laura Enns	46		CAN		4,039	2:21.1
1217	Rob Battenfield	47		USA		4,039	2:21.1
1219	K Sims	48		USA		4,038	2:21.1
1220	Megan Ernst	39		USA		4,036	2:21.2
1220	Steff Ross	46		USA		4,036	2:21.2
1220	Damon Clifford	55		GBR		4,036	2:21.2
1220	Jelena Jambrek	35		CRO		4,036	2:21.2
1220	Vanessa Breton	34		CAN		4,036	2:21.2
1225	chris bruce	77	Felixstowe	GBR	The Diamonds (Over Sixties Erging Group)	4,035	2:21.2
1225	Jeff Johnson	61	Minneapolis, MN	USA	The Diamonds (Over Sixties Erging Group)	4,035	2:21.2
1225	Justin Brehm	48	Chapel Hill, NC	USA		4,035	2:21.2
1228	Hermione Isaac	35		GBR		4,034	2:21.2
1228	Michael Nagy	63		SWE		4,034	2:21.2
1230	Greg Schmidt	65	Peoria, AZ	USA		4,033	2:21.3
1230	Michael Friess	63		USA		4,033	2:21.3
1230	Tobias Habermehl	50	Kelkheim	GER		4,033	2:21.3
1230	Shane Egnew	46		USA		4,033	2:21.3
1234	Leila Lackey	40	MD	USA		4,032	2:21.3
1235	Virgil Whitlow	58		USA		4,031	2:21.4
1235	Harry N. Strijbos	65		NED		4,031	2:21.4
1237	Tomas Sa	51		ESP		4,029	2:21.4
1237	Thierry Tajan	60		FRA		4,029	2:21.4
1237	Mari Beth	44	IA	USA		4,029	2:21.4
1237	Sean Buckley	45		USA		4,029	2:21.4
1241	Calvados Young	43		CHN		4,028	2:21.5
1242	Nige Lound	63	SKEGNESS	GBR	The Diamonds (Over Sixties Erging Group)	4,026	2:21.5
1242	Karl Werckmann	71	Prescott Valley, AZ	USA	The Diamonds (Over Sixties Erging Group)	4,026	2:21.5
1244	Kath Miller	52		GBR		4,020	2:21.7
1245	Trev Taylor	70		GBR		4,019	2:21.8
1246	Sarah Burgess	55		GBR		4,017	2:21.8
1246	Pam Tengdin	65	Hanover, NH	USA	Upper Valley Rowing Foundation	4,017	2:21.8
1248	Pete B	39		USA		4,016	2:21.9
1249	Valerie Dunn	56		USA	Prince William Rowing Club	4,015	2:21.9
1249	Darren Maloney	48		GBR	ZOLL VRC	4,015	2:21.9