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
500	David Pfau	41		GER		4,426	2:08.7
502	Martin Richard	55	Basel	SUI		4,424	2:08.8
503	Steve Eggleton	55		GBR		4,423	2:08.8
503	John Clarke	60	Ottawa, ON	CAN		4,423	2:08.8
505	Jonathon Fell	59		GBR		4,422	2:08.9
505	MJ LaMora	48	Mundelein, IL	USA		4,422	2:08.9
505	Eric Mount	48		USA		4,422	2:08.9
508	Willem Bakker	65		NED	The Diamonds (Over Sixties Erging Group)	4,420	2:08.9
509	Peter Messeyne	47		BEL		4,419	2:08.9
509	Mike Shenk	33		USA		4,419	2:08.9
511	Nick Gordon	62	Ocean View, QLD	AUS		4,418	2:09.0
512	Ralf Schaefer	61	Illingen	GER		4,416	2:09.0
512	Simon Cloutier	35		CAN		4,416	2:09.0
512	Steve Rocha	65	Modesto, CA	USA		4,416	2:09.0
515	Gareth Dear	62		AUS		4,415	2:09.1
515	Mats Nilsson	67	Södra Sunderbyn	SWE		4,415	2:09.1
515	Stevie Fitch	27		USA		4,415	2:09.1
518	Julian Smith	57	Peterborough	GBR		4,410	2:09.2
519	Theo Dopheide	66	Oss	NED	AROSS	4,409	2:09.2
520	Matthew Greenberg	52	IL	USA		4,408	2:09.3
521	Rebecca Fleming	45		GBR		4,407	2:09.3
521	Duane Leonard	50		USA		4,407	2:09.3
523	Christopher Sackeyfio	53		GER		4,406	2:09.3
523	Ted Kruse	59		SWE		4,406	2:09.3
525	Tony Anderson	57		GBR		4,404	2:09.4
526	Bastiaan Meyers	28		NED		4,403	2:09.4
527	Scott Hansch	63		USA		4,402	2:09.4
528	Chad Parsons	46		USA		4,395	2:09.6
529	Martin Booth	70		GBR		4,392	2:09.7
530	Søren Damgaard	72	Bagsvaerd	DEN		4,391	2:09.8
531	Kyle Marischen	42		USA		4,390	2:09.8
532	Mary Piper	61	St. Louis, MO	USA		4,389	2:09.8
533	Lutz Hesse	36		GER		4,386	2:09.9
533	Craig Lockett	54		GBR		4,386	2:09.9
535	Luke Marron	43	FL	USA	U.S. Air Force	4,385	2:09.9
536	Sean D	62	McKinney, TX	USA		4,383	2:10.0
537	Adrian Slomiany	38		ESP		4,381	2:10.1
537	sue sljivic	65	Runcorn Rowing Club	GBR	Runcorn Rowing Club	4,381	2:10.1
539	David Spigarelli	49		USA		4,380	2:10.1
539	Michael Adrian	47		USA		4,380	2:10.1
541	Raymond Fletcher	54		USA		4,378	2:10.1
541	Paul Bainbridge	60		GBR		4,378	2:10.1
543	Elisabeth Gossé	58		FRA		4,377	2:10.2
544	Laurent Oustryc	43		FRA		4,374	2:10.3
545	Chris Manning	56		USA		4,370	2:10.4
546	Samantha Eddon	46		GBR		4,365	2:10.5
547	Richard Pope	34	AR	USA	101st Airborne Division	4,362	2:10.6
547	David Jensen	49		USA		4,362	2:10.6
549	bill martin	67	canonsburg, PA	USA	USMC Veterans	4,357	2:10.8
550	Tim Greenwell	71	VIC	AUS		4,356	2:10.8