Workout of the Day

« February 19, 2025 »

2 min, 3 min, 4 min, 3 min, 2 min pyramid / 2 min easy

Five intervals in a pyramid of 2-3-4-3-2 minutes, with two minutes of rest in between each piece.

Pos.	Name	Age	Location	Country	Club/Affiliation	Result	Pace
2001	Josè Ramirez	38		AUS		2,606	2:41.1
2002	Jordan Spreitzer	41		USA		2,605	2:41.2
2003	SeongBeom Hong	37		KOR		2,602	2:41.4
2003	Carol Thompson	59	DeKalb, TX	USA		2,602	2:41.4
2005	Jacques Johnson	59	Johns Creek, GA	USA		2,601	2:41.4
2006	Jodi Theisen	44		USA		2,596	2:41.7
2006	Lea Felish	64	Lake Havasu City, AZ	USA		2,596	2:41.7
2008	Evan Friedman	48		USA		2,593	2:41.9
2009	Helen Milledge	60	Hamilton and Caloundra, QLD	AUS		2,592	2:42.0
2010	Jos Stamp	44		USA		2,591	2:42.0
2011	Sarah LeBlanc	45		CAN		2,588	2:42.2
2012	Dave Buczek	55		USA		2,587	2:42.3
2012	Stephanie C	51		USA		2,587	2:42.3
2014	Krzysztof Ciesielski	51		POL		2,585	2:42.4
2015	A R	67	MD	USA		2,580	2:42.7
2016	Juan Vallmitjana	64		SUI		2,579	2:42.8
2017	Krista Tischer	34		USA		2,575	2:43.1
2018	Florian Knöchel	41		GER		2,571	2:43.3
2018	Tola Miko	47		POL		2,571	2:43.3
2020	Adrienne Lamberson	62		USA		2,570	2:43.4
2021	Joanne Han	62	Inverness, IL	USA	The Diamonds (Over Sixties Erging Group)	2,567	2:43.6
2021	Jim Brewington	68	Invermere, BC	CAN		2,567	2:43.6
2023	Lisa Allen	69	East Orleans, MA	USA	Cape Cod Masters Rowing	2,563	2:43.8
2024	Ester Carballo-Jane	59		USA		2,560	2:44.0
2025	Niki Bakó	39		GER		2,557	2:44.2
2026	Theodore Swoyer	71		USA		2,556	2:44.3
2027	Charles Wood	76	Newport, KY	USA	U.S. Marines	2,552	2:44.5
2028	Nicolas Lunet	39		FRA		2,549	2:44.7
2028	Elizabeth Ung	42		CAN		2,549	2:44.7
2030	Wayne Strong	93	Guatay, CA	USA	The Diamonds (Over Sixties Erging Group)	2,548	2:44.8
2031	Winifred Tipton	64	Wheeling, IL	USA	VCIRC	2,547	2:44.8
2032	Anne Hoehn	61		USA		2,546	2:44.9
2033	Sarah Hemfrey	33		GBR		2,545	2:45.0
2034	Tristin Bauters	43		USA		2,544	2:45.0
2035	Roger Bryson	64	Erlenbach	SUI		2,543	2:45.1
2035	Jessie Conroy	33		USA		2,543	2:45.1
2037	Dee Barry	49		CAN		2,541	2:45.2
2038	Gabriela Fragola	43		ARG		2,540	2:45.3
2039	Dave Stevenson	59		CAN		2,537	2:45.5
2040	Paul Nelson	91	Gloucester , MA	USA	The Diamonds (Over Sixties Erging Group)	2,536	2:45.6
2041	Damir Aitzhanov	38		KAZ		2,534	2:45.7
2042	Jennifer Sisco	37		USA		2,529	2:46.0
2043	Diamantino Ferreira	76		POR		2,528	2:46.1
2043	Roxane Simonian	72	Claremont, CA	USA		2,528	2:46.1
2045	Svend Naumann	76	Hamilton, ON	CAN	The Gym of John	2,527	2:46.2
2046	Christine Desgreniers	41		CAN		2,526	2:46.2
2046	Kimberly Cordell	56		USA		2,526	2:46.2
2046	Alexandra Prosser	32		USA		2,526	2:46.2
2046	Vasanth Appaji	50	Tempe, AZ	USA		2,526	2:46.2
2050	Karen Dexter	71		USA		2,521	2:46.6