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
650	I W	47		USA		4,250	2:14.1
652	Richard Saldanha	59	Oxford	GBR		4,249	2:14.1
652	Florian Natterer	27		SUI		4,249	2:14.1
654	Michael Maiello	73		USA		4,246	2:14.2
655	Travis Elder	50	Woods Cross, UT	USA		4,245	2:14.2
655	António Romão	50		POR		4,245	2:14.2
657	John Blackburn	63		USA		4,244	2:14.3
657	Patrick Frazier	39		USA		4,244	2:14.3
659	Kathryn Zuj	44	ON	CAN		4,243	2:14.3
660	Christopher Wynne	80	St Leonards-on-sea	GBR	Bewl Bridge Rowing Club	4,242	2:14.3
661	Ollie Clement Davies	36		GBR		4,241	2:14.4
662	Robert Claydon	43		GBR		4,239	2:14.4
662	Solon Harrison	58		GBR		4,239	2:14.4
664	George Pedroso	34		BRA		4,237	2:14.5
665	Lyra Fulweiler	25		USA		4,236	2:14.5
666	David McLeod	65	Surrey	GBR	The Diamonds (Over Sixties Erging Group)	4,234	2:14.6
667	Neil Robinson	66		GBR		4,233	2:14.6
668	Clint Fleming	40		USA		4,232	2:14.6
668	David K. Gibson	56	Orlando, FL	USA		4,232	2:14.6
670	Alex Swift	52		GBR		4,231	2:14.7
671	J Davis	43		USA		4,230	2:14.7
672	Sebastian Wyman	41		USA		4,228	2:14.8
673	Nate Hinton	44		USA		4,227	2:14.8
674	Federico Fiallos S.	49	San Pedro Sula	GUA		4,220	2:15.0
675	Gabriele Langes-Grobe	53		GER		4,219	2:15.1
676	Catherine G	54		AUS		4,218	2:15.1
676	Diego Cruz	28		USA		4,218	2:15.1
676	Piotr Ch	35		POL		4,218	2:15.1
676	Kevin Ferguson	53		USA		4,218	2:15.1
680	Dugal Smith	43		AUS		4,217	2:15.1
681	Stefanie Zunkel	48		GER		4,215	2:15.2
681	Damon Devine	51	CA	USA		4,215	2:15.2
681	W Newt	59	FL	USA	U.S. Navy Veteran	4,215	2:15.2
684	James Ford	42		GBR	Royal Air Force (UK)	4,214	2:15.2
685	Steve Bruneau	58		USA		4,213	2:15.2
685	Tyler Peek	61	Leland, NC	USA		4,213	2:15.2
687	Sebastien MARTINEZ	46		FRA		4,212	2:15.3
688	Julien Kuwonu	43		USA		4,211	2:15.3
688	Harold Vuyovich	49	Pensacola , FL	USA	Street Parking	4,211	2:15.3
690	clare burrell	66	Coleraine, VIC	AUS	Free Spirits	4,210	2:15.3
691	Seung Yeon Kim	47		KOR		4,209	2:15.4
691	心愿新宇	51		CHN		4,209	2:15.4
691	Achim Schach	72		GER	The Diamonds (Over Sixties Erging Group)	4,209	2:15.4
694	rla gotjd	43		KOR		4,207	2:15.4
694	Erik Garcia	46		USA		4,207	2:15.4
694	Arnold Graef	74	Wichita, KS	USA	The Diamonds (Over Sixties Erging Group)	4,207	2:15.4
697	Eve Needham	56	Voluntown, CT	USA	Iron Lodge Strength Club	4,205	2:15.5
698	Glen Vermette	69	Paxton , IL	USA	The Diamonds (Over Sixties Erging Group)	4,204	2:15.5
699	William Cooley	76	Albuquerque, NM	USA		4,201	2:15.6
700	Curtis Sutcliffe	41		USA		4,200	2:15.7