Workout of the Day

« January 29, 2026 »

2 min, 3 min, 4 min, 3 min, 2 min pyramid / 2 min easy

Five intervals in a pyramid of 2-3-4-3-2 minutes, with two minutes of rest in between each piece.

Pos.	Name	Age	Location	Country	Club/Affiliation	Result	Pace
1950	Vrutant Shroff	33		USA		2,506	2:47.5
1952	Ryan Craig	53	CA	USA		2,505	2:47.6
1953	Kath Ko	69		GER		2,501	2:47.9
1953	Melissa Karabinis	49		USA		2,501	2:47.9
1955	Julia Börder	43		GER		2,499	2:48.0
1956	John E	37		USA		2,497	2:48.2
1957	Jennifer Brach	55		USA		2,496	2:48.2
1958	Angelika Redecke	73	Kempen	GER		2,495	2:48.3
1958	Michele Kim	61	Mahopac, NY	USA	Age Without Limits	2,495	2:48.3
1960	Rachell Nagorsen	36		USA		2,493	2:48.4
1961	Tom Seabolt	73	Port Orange, FL	USA		2,488	2:48.8
1961	Bethany Fosdyck	46		USA		2,488	2:48.8
1963	Celeste M	53		USA		2,484	2:49.0
1963	Anne Hoehn	62		USA		2,484	2:49.0
1963	Barbara Johnson	75	Orange Park, FL	USA	TEAM MELALEUCA	2,484	2:49.0
1966	Monica Garza	52		USA		2,483	2:49.1
1967	Denise Hansen	49		USA		2,479	2:49.4
1968	D L	50		USA		2,474	2:49.7
1969	Alicia Amaro Streblow	69		USA		2,473	2:49.8
1970	Karen Hewett	48		USA		2,472	2:49.9
1971	Suzanne Hixson	66		USA		2,465	2:50.3
1972	Darius Potts	58	IA	USA		2,461	2:50.6
1972	Joe McCollum	40		USA		2,461	2:50.6
1974	00 6	33		CHN		2,460	2:50.7
1975	Bill Caufield	64		USA		2,455	2:51.0
1976	Sigrid Matthaei	61	Kirchdorf/Krems	AUT		2,453	2:51.2
1976	Roxane Simonian	73	Claremont, CA	USA		2,453	2:51.2
1978	Wayne Strong	94	Guatay, CA	USA	The Diamonds (Over Sixties Erging Group)	2,451	2:51.3
1979	Carl Millen	75	Warwick, Qld, QLD	AUS	The Diamonds (Over Sixties Erging Group)	2,446	2:51.7
1980	Becky Swanson	69		USA		2,443	2:51.9
1981	Kristen Etheridge	51		USA		2,441	2:52.0
1982	Anna Kapodistria	41		GRE		2,437	2:52.3
1983	Jackie Munoz	58		GBR		2,435	2:52.4
1983	Kathaleen Simmons	77	Hernando , MS	USA	TEAM MELALEUCA	2,435	2:52.4
1985	Vickie J	11		CAN		2,434	2:52.5
1986	Melanie Niermeyer	55		USA		2,432	2:52.6
1987	Arnika Jahnke	38		CAN		2,431	2:52.7
1987	Sarah Gonzales	60		USA		2,431	2:52.7
1989	Chris Graham	52	Clute , TX	USA		2,428	2:52.9
1990	Jay Bear	26		USA		2,424	2:53.2
1991	Kelly Van Asbroeck	43		BEL		2,423	2:53.3
1991	Kathy Scott	52	Dover, DE	USA		2,423	2:53.3
1993	Lynn Rinehart	65	Boise, ID	USA		2,421	2:53.4
1994	Rebecca Moore	41		USA		2,420	2:53.5
1994	Robert Alexander	81	Port Townsend, WA	USA	Rat Island Rowing & Sculling Club, Port Townsend, WA	2,420	2:53.5
1996	Bill Dexter	76		USA		2,414	2:53.9
1997	Rebecca Ødegaard	48		NOR		2,411	2:54.2
1997	Mercedes Eguizabal	68	Doerun, GA	USA		2,411	2:54.2
1999	monica burden	54		USA		2,410	2:54.2
2000	Louise Devereux-Power	51		IRL		2,404	2:54.7