Workout of the Day

« June 23, 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
449	Teo Herman	44		CAN		3,422	2:02.7
452	Joachim Ramacher	66	Ludwigsburg	GER		3,421	2:02.7
452	Garthe Knight	53		GBR		3,421	2:02.7
452	Colleen Duerr	51		USA		3,421	2:02.7
455	Meng Kuang HO	64		MAS	The Diamonds (Over Sixties Erging Group)	3,420	2:02.8
456	Jake B	50		USA		3,419	2:02.8
457	Samantha Martin	43	Summerville, SC	USA		3,417	2:02.9
457	Ted Glover	53		USA		3,417	2:02.9
459	John Macera	63		USA		3,416	2:02.9
459	Eddie McSharry	48	Lisburn	GBR		3,416	2:02.9
461	John Sill	73	Beaumaris, VIC	AUS	Lorne Surf Lifesaving Club	3,415	2:02.9
461	Jooyoung Ahn	44		KOR		3,415	2:02.9
461	Richard Peluso	45		USA		3,415	2:02.9
464	Michael Rowland	35		GBR		3,414	2:03.0
464	Christina Neto	41		USA		3,414	2:03.0
466	John King	57		GBR		3,413	2:03.0
467	Reinhard Kästner	63	Bad Schönborn	GER		3,411	2:03.1
467	Paul Dubois	27		FRA		3,411	2:03.1
467	Micah Gaither	50		USA		3,411	2:03.1
470	Pauls Jansons	40		LAT		3,410	2:03.1
471	paul coats	52	Lebanon, NH	USA		3,409	2:03.2
472	Tyler Cox	41		USA		3,408	2:03.2
472	Jim Ong	62		USA	The Diamonds (Over Sixties Erging Group)	3,408	2:03.2
474	Jörg Rieger	45		GER		3,407	2:03.2
474	Bryan Naughton	45		USA		3,407	2:03.2
474	Todd Wiseman	64	Acton , CA	USA		3,407	2:03.2
477	XL YE	47	Shanghai	CHN	RowPro Rowers	3,406	2:03.3
478	Matt Allyn	49		USA		3,405	2:03.3
478	Fernando Ugarte	64		ARG	The Diamonds (Over Sixties Erging Group)	3,405	2:03.3
478	Viceroy Fizzlebottom	36		USA		3,405	2:03.3
478	Joel Snider	57		USA		3,405	2:03.3
482	Grant Foote	49		USA		3,404	2:03.3
483	Ryan Hodge	41		USA		3,403	2:03.4
484	Jennifer Vandermaarel	38		AUS		3,401	2:03.4
484	Bob Tomassi	56	Waterford, MI	USA	Michigan State Police	3,401	2:03.4
484	Jacky Reske	40		USA		3,401	2:03.4
484	Tom James	57		USA		3,401	2:03.4
488	Mark Bishop	35		USA		3,400	2:03.5
488	Matt Cavalline	49		USA		3,400	2:03.5
490	Jesse Suter	52		USA		3,399	2:03.5
491	Benjamin Lambrecht	43		GER		3,398	2:03.6
492	George Shotliff	33		GBR		3,397	2:03.6
493	Tim Greenwell	71	VIC	AUS		3,395	2:03.7
493	Abby Herberg	44	Mounds View, MN	USA		3,395	2:03.7
495	Rob Griffiths-Smith	51	Taringa, QLD	AUS		3,394	2:03.7
495	Andrew Silverman	58		USA		3,394	2:03.7
497	Urban Eliasson	55		SWE		3,393	2:03.7
498	Joe Hale	57		USA		3,392	2:03.8
499	robert mikolajek	46		POL		3,391	2:03.8
499	Anthony Leo	50		IRL		3,391	2:03.8