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
1501	Emma McCathie	57		AUS		3,765	2:31.3
1501	Sandra Murphy	62		USA		3,765	2:31.3
1501	Crystal Fitta	46	Allyn, WA	USA		3,765	2:31.3
1504	Carrie Hiler	53		USA		3,764	2:31.4
1505	Olaf Küstner	60		GER		3,763	2:31.4
1505	Amy Workman	46		USA		3,763	2:31.4
1507	Jessica McAlear	44		USA	Catawba Yacht Club	3,761	2:31.5
1507	Darcy Hayes	49		USA		3,761	2:31.5
1509	Aires de Matos	71	Viseu	POR		3,760	2:31.5
1510	Paola Giovio	39		URU		3,758	2:31.6
1510	Pippa Heppell	60		GBR		3,758	2:31.6
1512	Mark Huang	43		CHN		3,755	2:31.7
1512	Burkhard Abel	68	Bottrop	GER		3,755	2:31.7
1514	Todd Nidiffer	45		USA		3,754	2:31.8
1515	Monica Garza	52		USA		3,752	2:31.9
1516	Shontelle Pengelly	48		NZL		3,751	2:31.9
1516	Michael Suh	29		USA		3,751	2:31.9
1518	Caleb Richardson	51		USA		3,750	2:32.0
1519	Sergio Oropeza	48	Madrid	ESP		3,749	2:32.0
1520	Mike Cooper	65	Lexington, KY	USA	The Diamonds (Over Sixties Erging Group)	3,748	2:32.0
1520	Amanda Nat	43	Montclair, NJ	USA	Row House Montclair	3,748	2:32.0
1522	Tom Shetina	66	Mentor on the Lake, OH	USA		3,747	2:32.1
1523	Dominic Herard	52		USA		3,746	2:32.1
1524	Manfred Scholz	57		GER		3,745	2:32.2
1525	Angus Thomas	29		AUS		3,744	2:32.2
1526	Chenggang Wu	57	Mclean, VA	USA		3,743	2:32.2
1526	Bridget Gould	52		USA		3,743	2:32.2
1526	John Fuerst	75	Washougal, WA	USA	TEAM MELALEUCA	3,743	2:32.2
1529	David Webb	59		USA		3,736	2:32.5
1530	Patrick Nijs	70	Heist-op-den-Berg	BEL	Actarus Rowing Crew	3,735	2:32.6
1530	Laurel Conners	64		USA		3,735	2:32.6
1532	Andrew Creasey	73	Perth, WA	AUS		3,733	2:32.6
1532	Fred Van Looy	83	Jackson, NJ	USA	Grasshopper-Club Zurich	3,733	2:32.6
1534	Jim Kurle	81	St. Paul, MN	USA	Team Diamonds	3,729	2:32.8
1535	Jamie Robinson	44		USA		3,728	2:32.8
1536	Linda van den Bosch	55		NED		3,727	2:32.9
1537	Ken Martinez	71	Philadelphia , TN	USA	The Diamonds (Over Sixties Erging Group)	3,726	2:32.9
1538	Eric Burrell	54	Greenville, SC	USA	Greenville Indoor Rowing	3,723	2:33.1
1539	Angela Kopf	45		USA		3,722	2:33.1
1540	Arson Paul Taitano	43	TX	USA		3,719	2:33.2
1540	Loni Ringhand	45		USA		3,719	2:33.2
1542	C Diehl	53		GER		3,718	2:33.3
1543	Jonathan R	45	Apex, NC	USA		3,716	2:33.3
1544	Tine Lervik	46	Sola	NOR		3,715	2:33.4
1545	Antony Ly	27		USA		3,714	2:33.4
1546	Dan Chayes	64	PA	USA		3,713	2:33.5
1547	Lui Ashton	51		AUS		3,712	2:33.5
1548	Josh Noland	51		USA		3,711	2:33.5
1549	Adrian -	-		GER		3,707	2:33.7
1550	Martha Abers	55	Jamestown, NY	USA	Chautauqua Lake Rowing Association	3,706	2:33.8