Workout of the Day
« September 7, 2026 »
1/2/3/4/5/4/3/2/1 minutes with 2 minutes rest
An interval pyramid starting at 1 minute, increasing by 1 minute each interval to a maximum of 5 minutes and then back down again. 2 minutes rest between intervals.
| Pos. | Name | Age | Location | Country | Club/Affiliation | Result | Pace |
|---|---|---|---|---|---|---|---|
| 2001 | Carlie Hanson | 64 | USA | 4,061 | 3:04.6 | ||
| 2002 | Amy Hobbs | 70 | TX | USA | The Diamonds (Over Sixties Erging Group) | 4,050 | 3:05.1 |
| 2003 | Michelle Thomas | 63 | CO | USA | 4,045 | 3:05.4 | |
| 2004 | Gwenn Sperling | 72 | USA | 4,033 | 3:05.9 | ||
| 2005 | Diamantino Ferreira | 78 | POR | 4,029 | 3:06.1 | ||
| 2006 | Tasha Rand | 48 | USA | 4,024 | 3:06.3 | ||
| 2007 | John Cooke | 71 | Bela Bela | RSA | 4,023 | 3:06.4 | |
| 2008 | Shawn Grothe | 45 | USA | 4,021 | 3:06.5 | ||
| 2009 | Geoff catchpole | 73 | GBR | Age Without Limits | 4,016 | 3:06.7 | |
| 2010 | Stephen Murphy | 76 | Reston, VA | USA | The Diamonds (Over Sixties Erging Group) | 4,015 | 3:06.7 |
| 2011 | Mike O | 67 | NO KINGS!, MN | USA | The Diamonds (Over Sixties Erging Group) | 4,008 | 3:07.1 |
| 2012 | Shauna Carey | 45 | CAN | 4,003 | 3:07.3 | ||
| 2013 | Steven Yau | 37 | GBR | 3,995 | 3:07.7 | ||
| 2014 | Bill Cook | 74 | Chapel Hill, NC | USA | The Diamonds (Over Sixties Erging Group) | 3,994 | 3:07.7 |
| 2015 | Chris Graham | 52 | Clute , TX | USA | 3,991 | 3:07.9 | |
| 2016 | Emer Hayes | 61 | Suzhou | CHN | 3,987 | 3:08.1 | |
| 2017 | Ing Phung | 42 | ON | CAN | 3,982 | 3:08.3 | |
| 2018 | Gabriele Barth | 65 | GER | 3,980 | 3:08.4 | ||
| 2019 | Susanne Schwietzke | 72 | GER | 3,969 | 3:08.9 | ||
| 2020 | Mark Hainge | 69 | GBR | 3,968 | 3:09.0 | ||
| 2021 | G Hirst | 56 | CA | USA | 3,959 | 3:09.4 | |
| 2022 | Ryan P | 9 | FL | USA | 3,945 | 3:10.1 | |
| 2023 | Kenya Sloan | 47 | USA | 3,939 | 3:10.4 | ||
| 2024 | Heidi Lambeth | 46 | USA | 3,920 | 3:11.3 | ||
| 2025 | Michael Bryndin | 17 | USA | 3,900 | 3:12.3 | ||
| 2026 | David Uprichard | 63 | GBR | 3,898 | 3:12.4 | ||
| 2027 | Douglas Pattison | 85 | Southampton | GBR | The Diamonds (Over Sixties Erging Group) | 3,889 | 3:12.8 |
| 2028 | Scott De | 54 | GBR | 3,888 | 3:12.9 | ||
| 2029 | Laura Evon | 56 | USA | 3,884 | 3:13.0 | ||
| 2030 | Julie Suni | 66 | Berthoud, CO | USA | Empty the Tanks | 3,881 | 3:13.2 |
| 2031 | Kirk Dobihal | 75 | Lincoln, IL | USA | #6469 - 1849 - Sangamon Shoal Boat Lifters | 3,871 | 3:13.7 |
| 2032 | Barbara Hogan | 80 | Hillsborough, NJ | USA | The Diamonds (Over Sixties Erging Group) | 3,860 | 3:14.3 |
| 2033 | Michael Burke | - | USA | 3,856 | 3:14.5 | ||
| 2034 | Ramona Lopian | 65 | GER | 3,853 | 3:14.6 | ||
| 2035 | Tommy Sigerson | 59 | GBR | 3,834 | 3:15.6 | ||
| 2036 | Alan Strauss | 75 | Canoga Park (suburb of Los Angeles) 🇺🇸, CA | USA | The Diamonds (Over Sixties Erging Group) | 3,832 | 3:15.7 |
| 2037 | Michael Huffaker | 78 | Poncha Springs, CO | USA | 3,827 | 3:15.9 | |
| 2038 | Marijke Van Hove | 45 | BEL | Actarus Rowing Crew | 3,821 | 3:16.2 | |
| 2039 | Dorothea Degen | 54 | USA | 3,818 | 3:16.4 | ||
| 2040 | Michelle Appleby | 60 | Skippack, PA | USA | 3,815 | 3:16.5 | |
| 2041 | toyo nomi | 41 | luzou | CHN | 3,811 | 3:16.7 | |
| 2042 | William Wright | 50 | Tumwater , WA | USA | 3,808 | 3:16.9 | |
| 2043 | Deanna Concidine | 64 | Charlotte, NC | USA | The Diamonds (Over Sixties Erging Group) | 3,802 | 3:17.2 |
| 2044 | Dale Weitzel | 74 | USA | RowAlong | 3,796 | 3:17.5 | |
| 2045 | Krista Grieve | 50 | Gwinner, ND | USA | TEAM MELALEUCA | 3,793 | 3:17.7 |
| 2046 | Jim Leinbach | 71 | Mesa, AZ | USA | Team Diamonds | 3,783 | 3:18.2 |
| 2047 | David Casey | 70 | GBR | 3,781 | 3:18.3 | ||
| 2048 | David Levy | 70 | USA | 3,777 | 3:18.5 | ||
| 2049 | Jade Lee | 45 | KOR | 3,771 | 3:18.8 | ||
| 2050 | Marcus Priddy | 73 | Lubbock, TX | USA | The Diamonds (Over Sixties Erging Group) | 3,749 | 3:20.0 |