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
1951	Kath Ko	69		GER		2,501	2:47.9
1951	Melissa Karabinis	49		USA		2,501	2:47.9
1953	Julia Börder	43		GER		2,499	2:48.0
1954	John E	37		USA		2,497	2:48.2
1955	Jennifer Brach	55		USA		2,496	2:48.2
1956	Angelika Redecke	73	Kempen	GER		2,495	2:48.3
1956	Michele Kim	61	Mahopac, NY	USA	Age Without Limits	2,495	2:48.3
1958	Rachell Nagorsen	36		USA		2,493	2:48.4
1959	Tom Seabolt	73	Port Orange, FL	USA		2,488	2:48.8
1959	Bethany Fosdyck	46		USA		2,488	2:48.8
1961	Celeste M	53		USA		2,484	2:49.0
1961	Anne Hoehn	62		USA		2,484	2:49.0
1961	Barbara Johnson	75	Orange Park, FL	USA	TEAM MELALEUCA	2,484	2:49.0
1964	Monica Garza	52		USA		2,483	2:49.1
1965	Denise Hansen	49		USA		2,479	2:49.4
1966	D L	50		USA		2,474	2:49.7
1967	Alicia Amaro Streblow	69		USA		2,473	2:49.8
1968	Karen Hewett	48		USA		2,472	2:49.9
1969	Suzanne Hixson	66		USA		2,465	2:50.3
1970	Darius Potts	58	IA	USA		2,461	2:50.6
1970	Joe McCollum	40		USA		2,461	2:50.6
1972	00 6	33		CHN		2,460	2:50.7
1973	Bill Caufield	64		USA		2,455	2:51.0
1974	Sigrid Matthaei	61	Kirchdorf/Krems	AUT		2,453	2:51.2
1974	Roxane Simonian	73	Claremont, CA	USA		2,453	2:51.2
1976	Wayne Strong	94	Guatay, CA	USA	The Diamonds (Over Sixties Erging Group)	2,451	2:51.3
1977	Carl Millen	75	Warwick, Qld, QLD	AUS	The Diamonds (Over Sixties Erging Group)	2,446	2:51.7
1978	Becky Swanson	69		USA		2,443	2:51.9
1979	Kristen Etheridge	51		USA		2,441	2:52.0
1980	Anna Kapodistria	41		GRE		2,437	2:52.3
1981	Jackie Munoz	58		GBR		2,435	2:52.4
1981	Kathaleen Simmons	77	Hernando , MS	USA	TEAM MELALEUCA	2,435	2:52.4
1983	Vickie J	11		CAN		2,434	2:52.5
1984	Melanie Niermeyer	55		USA		2,432	2:52.6
1985	Arnika Jahnke	38		CAN		2,431	2:52.7
1985	Sarah Gonzales	60		USA		2,431	2:52.7
1987	Chris Graham	52	Clute , TX	USA		2,428	2:52.9
1988	Jay Bear	26		USA		2,424	2:53.2
1989	Kelly Van Asbroeck	43		BEL		2,423	2:53.3
1989	Kathy Scott	52	Dover, DE	USA		2,423	2:53.3
1991	Lynn Rinehart	65	Boise, ID	USA		2,421	2:53.4
1992	Rebecca Moore	41		USA		2,420	2:53.5
1992	Robert Alexander	81	Port Townsend, WA	USA	Rat Island Rowing & Sculling Club, Port Townsend, WA	2,420	2:53.5
1994	Bill Dexter	76		USA		2,414	2:53.9
1995	Rebecca Ødegaard	48		NOR		2,411	2:54.2
1995	Mercedes Eguizabal	68	Doerun, GA	USA		2,411	2:54.2
1997	monica burden	54		USA		2,410	2:54.2
1998	Louise Devereux-Power	51		IRL		2,404	2:54.7
1999	Karen Dexter	72		USA		2,400	2:55.0
2000	Betty Darley	24		USA		2,399	2:55.0