Workout of the Day

« May 4, 2026 »

1 min, 2 min, 3 min, 4 min, 3 min, 2 min, 1 min pyramid / 1 min easy

Seven intervals in a pyramid of 1-2-3-4-3-2-1 minutes, with one minute of rest in between each piece.

Pos.	Name	Age	Location	Country	Club/Affiliation	Result	Pace
1251	MARK C RINSCHLER	57		USA		3,347	2:23.4
1251	Bob Wallace	68	Ballard, WA	USA		3,347	2:23.4
1253	Chris Lemmon	29		USA		3,345	2:23.4
1254	Cameron Bean	40		USA		3,344	2:23.5
1254	Pete Pfannerstill	67	Odessa , FL	USA		3,344	2:23.5
1256	Marco Messina	43		ITA		3,343	2:23.5
1256	Betsy Nicholson	43		USA	Crossfit Voyage	3,343	2:23.5
1256	Kerry White	61		GBR		3,343	2:23.5
1259	Margret Albers	58		GER		3,342	2:23.6
1260	Sarah Booker	53		GBR		3,340	2:23.7
1260	Kathy Nester	55		USA		3,340	2:23.7
1262	Wah Feng	27		CHN		3,337	2:23.8
1262	Michael Gibbons	57		USA		3,337	2:23.8
1262	Richard Wayre	55		GBR		3,337	2:23.8
1262	Reid Broughton	57	VA	USA		3,337	2:23.8
1262	Abraham De Santiago	44		USA		3,337	2:23.8
1267	Warren Lloyd	55		AUS		3,336	2:23.8
1267	Ali Phillips	44		USA		3,336	2:23.8
1269	Rich Tomczak	56		USA		3,335	2:23.9
1270	Marc Julian	61		USA		3,334	2:23.9
1270	Mike Cooper	66	Lexington, KY	USA	The Diamonds (Over Sixties Erging Group)	3,334	2:23.9
1272	Vana Vana	44	DC	AIN		3,333	2:24.0
1272	Tom Murray	66	Rowlett, TX	USA	The Diamonds (Over Sixties Erging Group)	3,333	2:24.0
1272	Glen Vermette	68	Paxton , IL	USA	The Diamonds (Over Sixties Erging Group)	3,333	2:24.0
1272	Amélie MOZET	44		FRA		3,333	2:24.0
1276	Kate Martinson	66		USA		3,332	2:24.0
1276	Natalie Moreland	40		USA	Topeka Rowing Association	3,332	2:24.0
1278	David Sosa Palomo	55	Gurnee, IL	USA		3,331	2:24.1
1279	Lorraine Swan	64	Buderim, QLD	AUS		3,330	2:24.1
1280	Ben Murphys	47		USA		3,329	2:24.1
1281	Kenny Mandakunis	50		USA		3,328	2:24.2
1281	George Rockett	69	Schwenksville, PA	USA		3,328	2:24.2
1281	Max Craig	55		USA		3,328	2:24.2
1284	Pierpaolo Provenzano	54	Maglie	ITA	Italian Team	3,327	2:24.2
1285	Em Holdway	51		USA	Darkhorse Rowing	3,326	2:24.3
1286	Lars Holmström	57	Köping	SWE		3,325	2:24.3
1286	Steven Driesen	55		BEL		3,325	2:24.3
1286	Heidi Moyer	35		USA		3,325	2:24.3
1289	Andrew Slatter	53	Brookfield, QLD	AUS		3,324	2:24.4
1289	Tine Thorkilgaard	36		DEN		3,324	2:24.4
1289	Rick Smutek	58		CAN		3,324	2:24.4
1292	Zakary Gallegos	38		USA		3,323	2:24.4
1293	Barbara Kemp	59		GBR		3,322	2:24.4
1293	M Stuff	55		USA		3,322	2:24.4
1295	浔宫	31		CHN		3,320	2:24.5
1295	Steven Risch	60		USA		3,320	2:24.5
1295	Hermann-Josef Jansen	71		GER		3,320	2:24.5
1295	Mark O'Connor	46		USA		3,320	2:24.5
1299	John Rodriguez	47		USA		3,318	2:24.6
1300	Nichola S	48		AUS		3,317	2:24.7