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
251	Jon Akashi	36		JPN		4,751	1:59.9
251	Jarek Anderson	-	Ottawa, ON	CAN		4,751	1:59.9
253	Bartłomiej Białobrzeski	43		POL		4,749	2:00.0
254	David Weber	36		GER		4,748	2:00.0
255	Brandon Ohmie	44		USA	U.S. Army	4,745	2:00.1
256	Simon Staats	43		USA		4,744	2:00.1
257	Andrew thompson	39		GBR		4,743	2:00.1
258	Brent Williams	55		USA	Randall County Sheriff’s Office	4,739	2:00.2
258	Killian Ripoche	27		FRA		4,739	2:00.2
260	Dave Kirk	37		USA		4,737	2:00.3
261	Eyvind Akraberg Hansen	50		DEN		4,735	2:00.3
262	Murray Cadzow	37		NZL		4,734	2:00.4
262	Dennis Mehling	42	Brisbane, QLD	AUS	GERMAN Rowers and FRIENDS United	4,734	2:00.4
262	Blaine Murphy	37	Houston, TX	USA		4,734	2:00.4
265	Martin Melland	42		NOR		4,732	2:00.4
266	Diego Giannoni	49		ITA		4,731	2:00.4
267	Miroslav Konšťák	33		CZE		4,729	2:00.5
268	Mike Burke	55	Pewaukee , WI	USA		4,728	2:00.5
269	Andy Steffen	38		USA		4,727	2:00.5
270	Simon Wright	56		GBR		4,726	2:00.6
271	Lawrence Wood	54	Muscat	OMA		4,725	2:00.6
271	Robert Love	52		USA		4,725	2:00.6
273	Scott Dormer	39		NZL		4,723	2:00.6
273	Mark Canning	59		GBR		4,723	2:00.6
275	Priscila Wiggers	46	Florianópolis	BRA	Clube Náutico Riachuelo	4,722	2:00.7
276	Murray Black	64	Brisbane, QLD	AUS		4,721	2:00.7
277	Chris Broadbent	52	Newark	GBR		4,719	2:00.7
277	Christopher B.	50	CA	USA		4,719	2:00.7
279	Johannes Fogh	39		DEN		4,718	2:00.8
280	Adam vidovic	39		GBR		4,716	2:00.8
281	Adam Johns	47		AUS		4,715	2:00.8
282	Paul Bishop	52	Falkirk	GBR		4,714	2:00.9
283	Emily Fryters	43		AUS		4,711	2:00.9
284	Braden Collins	49		AUS		4,710	2:01.0
285	Lars Knuth	39		GER		4,708	2:01.0
286	Graham Hardy	71	Riverview, NSW	AUS		4,704	2:01.1
286	Matthew Stenger	41	Temecula, CA	USA		4,704	2:01.1
288	Michael Lewis	41		USA		4,702	2:01.2
289	Travis Piesker	49		USA		4,701	2:01.2
290	Rob Ludwig	61		USA		4,699	2:01.3
290	Chris Zucha	58		USA		4,699	2:01.3
292	Alessandro Tripodi	51		ITA		4,697	2:01.3
292	Michael Poirot	48	Wichita Falls, TX	USA	SUB-7 IRC	4,697	2:01.3
294	Clint Borchardt	49		USA		4,694	2:01.4
295	Theo M	47		USA		4,693	2:01.4
295	Matthias Donner	54	Oberhausen	GER		4,693	2:01.4
297	David Gibson	47		USA		4,692	2:01.4
298	Jozef Knapčík	52	Bratislava	SVK		4,688	2:01.5
299	Vlad Damian	35		ROU		4,687	2:01.6
300	Andrew Wardwell	39		USA		4,686	2:01.6