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
1	Renaud Lizée	41		BEL		5,848	1:37.4
2	Dave Dawson	49	Meridian, ID	USA		5,830	1:37.7
3	Piotr Grzegdala	37	Poznań	POL		5,744	1:39.2
4	Nicholas Pryszlak	46	NJ	USA		5,605	1:41.6
5	Chris Nielsen	50	RONALD, WA	USA		5,507	1:43.5
6	Miroslav Šipka	37	Sokolov	CZE		5,479	1:44.0
7	Isaac Winter	34		NZL		5,451	1:44.5
8	Jordan Mayes	34		GBR		5,351	1:46.5
8	Twan Bakker	37		NED		5,351	1:46.5
10	James Hickson	37		USA		5,342	1:46.7
11	Joël GALLINA	45		FRA		5,341	1:46.7
12	Steve Crump	42		USA		5,333	1:46.8
13	Nic Huiskes	44	Amsterdam	NED		5,325	1:47.0
13	Edward Budimier	37	Wylie, TX	USA	U.S. Marines	5,325	1:47.0
15	John Zaro	43		USA	KCRA	5,312	1:47.3
16	Andy Keller	38		USA		5,308	1:47.3
17	Colin King	35		USA		5,299	1:47.5
18	Zachary Katene	36		USA		5,296	1:47.6
19	Pierre-Alain De Bois	46		FRA		5,259	1:48.3
20	Laelien Garcia	25		FRA		5,258	1:48.4
21	Neil Wigster Bennett	60	Veteran	GBR	Royal Marines	5,245	1:48.6
22	Modest Guerola	44		ESP		5,229	1:49.0
23	Niall Fostyk	33		AUS		5,228	1:49.0
24	Andrew G	47		RSA		5,227	1:49.0
25	Nick van Breda	38		NZL		5,226	1:49.0
26	Tim Guse	39		GER		5,220	1:49.1
27	Martin Eysturdal	50		FRO		5,215	1:49.3
28	Mauro Orlandini	53	Ternate	ITA		5,204	1:49.5
29	David Mackay	18	Newport-On-Tay	GBR	RowAlong	5,195	1:49.7
29	Brett Weddell	50	Goshen, IN	USA		5,195	1:49.7
31	Richard Coffin	43		GBR	Eastbourne Rowing Club	5,188	1:49.8
32	Runi Petersen	47	Torshavn	FRO		5,181	1:50.0
33	Allen Hall	61	Westford, MA	USA	Worcester Polytechnic Institute	5,175	1:50.1
34	Jeremy Turgeon	41		CAN		5,164	1:50.3
35	Laurent Vinter	38		FRA		5,146	1:50.7
36	Luca De lorenzo	55	FORMELLO (ROMA)	ITA		5,144	1:50.8
37	Garleð Kælebro	57	🇦🇹	AUT		5,140	1:50.8
38	B H	50		USA		5,138	1:50.9
39	Clinton Lauritsen	48		AUS		5,134	1:51.0
40	Karlo van der Linde	49	Kampen	NED		5,130	1:51.1
41	Manny Dieguez	44		USA		5,121	1:51.3
42	Jesse Schechter	51	Niskayuna, NY	USA		5,118	1:51.3
43	Patrick Kaiser	48		USA		5,116	1:51.4
44	Paul Duff	42		GBR		5,107	1:51.6
45	Brian McIntyre	37		USA		5,105	1:51.6
46	Umberto Moroni	39		ITA		5,099	1:51.7
47	Jean-Francois Roy	43	Stoneham-et-Tewkesbury, QC	CAN		5,089	1:52.0
48	Roy Dykstra	42		CAN		5,087	1:52.0
49	Chad McClellan	54	Omaha, NE	USA		5,085	1:52.0
50	Stephen Flower	58	High Wycombe	GBR		5,084	1:52.1