Workout of the Day

« July 13, 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
1	Piotr Grzegdala	37	Poznań	POL		10,088	1:35.1
2	Edward Mallett	47		AUS		9,673	1:39.2
3	Billy Neville	29		AUS		9,654	1:39.4
4	Maximilian Rühl	34		GER		9,612	1:39.8
5	M K	49		AUS	Drag Factory	9,599	1:40.0
6	Andrew Crichton	37	Prestwick	GBR		9,468	1:41.3
7	Michael Nollé	38		GER		9,320	1:43.0
8	Gwyn Jones	41		GBR		9,295	1:43.2
9	Don Franzen	38		GER		9,261	1:43.6
10	Michael Ostman	38		USA		9,112	1:45.3
11	David Wilkinson	53		USA		9,099	1:45.5
12	Peter Sos	28		AUS		9,071	1:45.8
13	Colten Snider	33		USA		8,966	1:47.0
14	Steve Humphries	58		GBR	Dorset & Wiltshire Fire Service	8,946	1:47.3
15	Dom Holmes	45		GBR		8,912	1:47.7
16	Brian McIntyre	36		USA		8,862	1:48.3
17	Fabian Castro Garcia	29		CHI		8,857	1:48.3
18	Ryne Milner	36		USA		8,813	1:48.9
19	Niall Kerbey	44		IRL		8,749	1:49.7
20	Willi Hubach	39		GER		8,737	1:49.8
21	Gareth Walker	47		GBR		8,723	1:50.0
22	Dave Tessier	61	North Bay, ON	CAN		8,707	1:50.2
23	TJ Venable	30		USA		8,681	1:50.5
24	Rob Coffey	42		USA		8,665	1:50.7
25	Lee Andrew	55		CAN		8,649	1:50.9
26	Ellie Phantie	43		GBR		8,638	1:51.1
27	Ethan Muller	23		GBR		8,598	1:51.6
28	Justin Flynn	46		USA		8,591	1:51.7
29	Thomas G.	33		FRA		8,589	1:51.7
30	D Erickson	40		USA		8,537	1:52.4
31	Robert Winkler	67	Rohnert Park, CA	USA	The Diamonds (Over Sixties Erging Group)	8,483	1:53.1
32	Patrick H Hansen	31		DEN		8,417	1:54.0
33	Rustam Kushkumbayev	32		KAZ		8,369	1:54.7
34	Ben Kytta	27		USA		8,364	1:54.7
35	P-E Fresneau	34	Tours / Dreux	FRA		8,363	1:54.7
36	Bryan Villarroel	38		CHI		8,349	1:54.9
37	Franco Stuppia	56		SUI		8,337	1:55.1
38	Alex T.	54		GBR		8,331	1:55.2
39	Raffaele Papaccio	36		AUS		8,284	1:55.8
40	Hone Taurua	48		NZL		8,275	1:56.0
41	Diego Chacón	34		CRC		8,272	1:56.0
42	GM Cong	44		GBR		8,257	1:56.2
43	Jeffrey Cody	44		GBR		8,247	1:56.4
44	Matt Stanley	48		USA	Retired, US Army	8,213	1:56.8
45	James Swift	53	Preston	GBR		8,158	1:57.6
46	Ellie Grupenhoff	29		USA		8,150	1:57.7
47	Kai Esser	40		GER		8,149	1:57.8
48	Alex Arnold	35		USA		8,145	1:57.8
49	Jose Palacios	37		USA		8,123	1:58.1
50	Galymzhan Zhexembiyev	38		KAZ		8,106	1:58.4