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
1050	Alicia Mazzone	40		USA		3,371	2:22.3
1050	Francesca Cupples	44		USA		3,371	2:22.3
1050	Michele Richardson	53		USA		3,371	2:22.3
1054	Carson Davis	41		USA		3,370	2:22.4
1055	William Doby	53	Southlake, TX	USA		3,369	2:22.4
1055	Vanessa Nightingale	46		GBR		3,369	2:22.4
1055	Barry Kelly	72		USA		3,369	2:22.4
1058	Carrie Hiler	53		USA		3,368	2:22.5
1059	Tuan Do	57		USA		3,365	2:22.6
1059	Jess M	39		USA		3,365	2:22.6
1061	George Rockett	69	Schwenksville, PA	USA		3,363	2:22.7
1061	Brad Hawkes	64		USA		3,363	2:22.7
1061	Nicolas Klotz	45		GER		3,363	2:22.7
1064	Andrew Williams	55		AUS	Corio Bay Rowing Club, Geelong	3,362	2:22.7
1064	Mike Dickson	66		CAN		3,362	2:22.7
1066	Rho Cam	55	FL	USA		3,361	2:22.8
1067	Sheila Lipsey	55		USA		3,360	2:22.8
1068	Andrew McDowell	33	Armstrong Creek, VIC	AUS		3,359	2:22.8
1068	Rolf Coray	64		SUI		3,359	2:22.8
1068	Joe Lynn	69	Downingtown, PA	USA	The Diamonds (Over Sixties Erging Group)	3,359	2:22.8
1071	Paul Fell	67	Sheffield	GBR		3,358	2:22.9
1072	Cindy Midgley	47		AUS		3,356	2:23.0
1072	Rebekah Lucas	53		USA		3,356	2:23.0
1072	Peter Carey	30		USA		3,356	2:23.0
1075	Craig Gormley	55	Hopkinton, MA	USA		3,355	2:23.0
1075	Larry Blake	76		USA	The Diamonds (Over Sixties Erging Group)	3,355	2:23.0
1075	Emily Pokorny	39		ISV		3,355	2:23.0
1078	Damon Permezel	69	QLD	AUS		3,354	2:23.1
1078	Majda S	49		GBR		3,354	2:23.1
1078	Stuart Lee	60		USA		3,354	2:23.1
1081	Andrew Welsh	53	Sparta, NJ	USA		3,353	2:23.1
1082	Don Macdonald	71		GBR		3,351	2:23.2
1083	Joseph Hall	64		USA		3,350	2:23.2
1083	Lena Kheir	32		USA	Rutgers University	3,350	2:23.2
1085	Willow Thomas	46		GBR		3,349	2:23.3
1085	Jeremy Aron-Dine	38	DC	USA	San Francisco Bay Blades	3,349	2:23.3
1085	Rosie Chase	25	Boston, MA	USA		3,349	2:23.3
1088	wuram LEE	40		KOR		3,348	2:23.3
1089	Tim Girardi	77		USA		3,346	2:23.4
1090	Robert Smith	35	Houston, TX	USA		3,342	2:23.6
1091	Chris P	25		AUS		3,338	2:23.7
1091	Robert Boyle	73	Dothan, AL	USA	Age Without Limits	3,338	2:23.7
1091	Leo Prez	45	NJ	USA		3,338	2:23.7
1091	Abena Edugyan	53		CAN		3,338	2:23.7
1091	Ricardo Rivera	34		USA		3,338	2:23.7
1096	Ann Stansfield	57		USA		3,337	2:23.8
1097	Dee Bishop	51		AUS		3,336	2:23.8
1098	Robert Jacobs	51		USA		3,335	2:23.9
1099	Matthias Rausch	48	Kirchdorf	AUT		3,334	2:23.9
1099	Christos Kontosis	41		GRE		3,334	2:23.9