Workout of the Day

« October 5, 2026 »

3/4/5/4/3 minutes with 2 minutes rest

An interval pyramid starting at 3 minutes, increasing by 1 minute each interval to a maximum of 5 minutes and then back down to 3 minutes. 2 minutes rest between intervals.

Pos.	Name	Age	Location	Country	Club/Affiliation	Result	Pace
151	Joyce Bronkhorst	43	Purmerend	NED		7,551	2:30.9
152	Jessica Brennan	60		USA		7,515	2:31.6
153	Jonathan Sallaz	36		USA		7,458	2:32.8
154	Holly Parker	37		USA		7,457	2:32.8
155	Andrew Michaud	50	Puslinch, ON	CAN		7,440	2:33.2
156	Jessica Cussen	33		AUS		7,402	2:34.0
157	Layla Mills	29		AUS		7,398	2:34.0
158	Audrey Nunes	41	Pertuis	FRA		7,389	2:34.2
159	Chloe Saggers	32		GBR		7,363	2:34.8
160	Denise Bloot	42		NED		7,360	2:34.8
161	Freda Andrikopoulos	32		AUS		7,323	2:35.6
162	Chantal Verstockt	50		TPE		7,242	2:37.4
163	Clive(TAID) Bourton	80	Clevedon⛷🚴🚣‍♀️	GBR	TEAM TONS	7,167	2:39.0
164	Pam .	126		GER		7,149	2:39.4
165	Kenya Frazier	38		USA		7,137	2:39.7
166	Georgia L	55		DEN		7,131	2:39.8
167	Inge Weiss	78	Toronto, ON	CAN	The Diamonds (Over Sixties Erging Group)	7,110	2:40.3
168	Alejandra Sánchez	38		MEX		7,109	2:40.3
169	Rita Steyn	50		USA		7,108	2:40.3
170	Olaf Baumgärtner	63		GER		7,059	2:41.4
171	Sara Jennings	38		USA		7,039	2:41.9
172	Amanda Grosskopf	42		USA		6,921	2:44.7
173	Ericka Aguero	29		CRC		6,920	2:44.7
174	Quentin Speight	43		USA		6,902	2:45.1
175	Seth H	14		GBR		6,783	2:48.0
176	Jessi Rohrbacher	38		USA		6,765	2:48.5
177	Mando C	46		USA		6,728	2:49.4
178	Anneke Van Susteren	53		NED		6,637	2:51.7
179	Darlene Derick	26		CAN		6,605	2:52.5
180	Sara Hedderwick	60		GBR		6,602	2:52.6
181	Robert Stanton	43		USA		6,578	2:53.3
182	Annette Wilson	62	Shorty's gym, NSW	AUS		6,563	2:53.7
183	Catalina Garro	28		CRC		6,550	2:54.0
184	Michael Ostman	38		USA		6,285	3:01.3
185	Charlton Lane	65		AUS		6,253	3:02.3
186	Valerie Olson	58	WA	USA		6,196	3:03.9
187	Heather Watson	72	Melbourne, VIC	AUS	Ergfit Indoor Rowing, Melbourne, AUS	5,271	3:36.2