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
600	James Arnwine	48		USA		4,297	2:12.6
600	Adam Giles	57	Beaverton, OR	USA		4,297	2:12.6
603	Olaf Poloczek-Lüke	55		GER		4,296	2:12.6
603	김종성 ^^	42	busan	KOR	Geobukseon -「거북선」	4,296	2:12.6
605	Chuck Kennington	70	Beachwood, NJ	USA	Row Pain, Row Gain	4,295	2:12.7
606	Michael Samuel	51		FRA		4,294	2:12.7
606	John Davies	48		GBR		4,294	2:12.7
608	Josh E	-		USA		4,293	2:12.7
608	Ed Walters	59	West Grove, PA	USA		4,293	2:12.7
608	Adam Woods	36		GBR		4,293	2:12.7
611	Michael Curtin	34		USA		4,291	2:12.8
612	Marcos Milhomens	54		BRA		4,289	2:12.8
612	Vladimir Melnik	57	Wilmington, DE	USA		4,289	2:12.8
614	Nicolle Kelly	56		AUS		4,284	2:13.0
614	Curtis Nelson	53	Anchorage, AK	USA		4,284	2:13.0
616	Sophia K	32		GER		4,281	2:13.1
617	Todd Blackwell	49		USA		4,280	2:13.1
617	Katie Breene	46		USA		4,280	2:13.1
619	Judy Carroll	66	Coolum Beach , QLD	AUS		4,277	2:13.2
620	Tim Lee	53	Hanam	KOR	Geobukseon -「거북선」	4,276	2:13.3
621	Paul Lacher	60		GER		4,275	2:13.3
622	Johann Ries	24		USA		4,274	2:13.3
623	Hansol Lee	40		KOR		4,272	2:13.4
624	David Parsons	66	Yorkshire Dales	GBR	The Diamonds (Over Sixties Erging Group)	4,271	2:13.4
625	Tessie Allan	37		USA		4,270	2:13.4
625	Doug Goelz	70		USA		4,270	2:13.4
627	Anthony Froude	58	Auckland	NZL		4,269	2:13.5
627	Paul Kroon	81	Brisbane, QLD	AUS	The Diamonds (Over Sixties Erging Group)	4,269	2:13.5
627	Fabiola Briceño	25		CRC		4,269	2:13.5
630	Owen Dwyer	67		NZL		4,264	2:13.6
630	Kevin Watson	59		USA		4,264	2:13.6
632	George Hogg	26		USA		4,263	2:13.7
633	Rob Johnson	47	Fresno, CA	USA		4,261	2:13.7
634	Jamie Diprose	38		NZL		4,260	2:13.8
634	Lon Olsen	61		USA		4,260	2:13.8
634	Mick Fry	69	Wrafton in North Devon	GBR	Barnstaple Pilot Gig Club	4,260	2:13.8
637	Stephan Urbanczyk	63	Niceville, FL	USA	USAF Veterans	4,259	2:13.8
637	Robert Hadley	53		USA		4,259	2:13.8
639	David Mintz	57		USA		4,258	2:13.8
639	Majed Gh	35		KSA		4,258	2:13.8
641	Sean Farrell	39		USA		4,257	2:13.8
641	Steven Robinson	53		USA		4,257	2:13.8
643	Chris Wiles	66	Greenwood, ON	CAN		4,255	2:13.9
644	Carl Baxter	40		USA		4,254	2:13.9
645	Mark Perrem	61		IRL		4,253	2:14.0
646	L S	52		LUX		4,252	2:14.0
646	Hannah Esser	36		NED		4,252	2:14.0
646	Petra Busch	63		GER		4,252	2:14.0
649	Laurent Viguié	53	Cléon	FRA		4,251	2:14.0
650	Michael Stewart	45		USA		4,250	2:14.1