Workout of the Day

« July 8, 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
1250	Deborah Connolly	45		GBR		2,959	2:21.9
1250	Larry Blake	75		USA	The Diamonds (Over Sixties Erging Group)	2,959	2:21.9
1253	Susan Rutz	63		USA		2,958	2:21.9
1253	振兴贺	42		CHN		2,958	2:21.9
1255	Pasqual Lampariello	31		VEN		2,957	2:22.0
1256	Daniela Steuernagel	51		GER		2,956	2:22.0
1256	Adam F	25		GBR		2,956	2:22.0
1256	Mia Bend	42		SWE		2,956	2:22.0
1259	Kelli Peterson	46		USA		2,955	2:22.1
1260	Ing Wa	57		GER	Muenchner Ruder-Club von 1880	2,954	2:22.1
1260	Phillip Brookings	62	Amherst, NY	USA		2,954	2:22.1
1262	Mu Carruthers	59		GBR		2,953	2:22.2
1263	Angela Kopf	44		USA		2,952	2:22.2
1264	Cheryl Johanson	25		GBR		2,951	2:22.3
1264	Cainã Paes Leme	31		BRA		2,951	2:22.3
1264	Clayton Jones	13		USA		2,951	2:22.3
1264	Gerard Brown	69	PA	USA		2,951	2:22.3
1268	Justin Griffeth	47		GER		2,948	2:22.4
1268	Marvin W.	38		GER	reddit /r/ rowing	2,948	2:22.4
1270	John Cotterill	70	Sydney, NSW	AUS		2,947	2:22.5
1271	Jerry Breneman	43		USA		2,946	2:22.5
1271	Juan Carlos Garcia	43		USA		2,946	2:22.5
1273	Joe Hale	56		USA		2,945	2:22.6
1274	Rod Bender	59	Wausau, WI	USA	LUNA-TICS	2,944	2:22.6
1275	Vanny Bui	42		USA		2,943	2:22.7
1276	Jim Coen	75		USA		2,942	2:22.7
1277	Jeffrey Williams	-		USA		2,941	2:22.8
1278	Michael OHara	60		USA		2,940	2:22.8
1279	Oliver Gibbs	45		USA		2,939	2:22.9
1280	성혁 방	47		KOR		2,938	2:22.9
1280	joen David Nordoy	59		FRO		2,938	2:22.9
1282	Anna Maddox	35		USA		2,937	2:23.0
1283	Umut Sahin	40		TUR		2,936	2:23.0
1283	Jin Suh	51	YangPyung	KOR		2,936	2:23.0
1283	Bill Palmer	62	Campbell, CA	USA	Forum Flyers	2,936	2:23.0
1283	Cristina Gibbons	42		USA	Randall County Sheriff’s Office	2,936	2:23.0
1287	Chantal Payson	49		USA		2,935	2:23.1
1287	Joseph Castillo	31		USA		2,935	2:23.1
1289	John Dempster	72		AUS		2,934	2:23.1
1289	Andrew Wood	54		GBR		2,934	2:23.1
1291	Sam Carroll	35		CAN		2,931	2:23.2
1292	Alexander Appelsved	41		SWE		2,929	2:23.3
1292	Jacinta Mcnairn	52		CAN		2,929	2:23.3
1292	Wasem Alhassan	38		KSA		2,929	2:23.3
1292	Kirk Mccann	42	FL	USA		2,929	2:23.3
1292	Rod Gundran	53	Palm Springs, CA	USA		2,929	2:23.3
1297	Roland Johann	53		AUT		2,928	2:23.4
1298	Robert Boyle	72	Dothan, AL	USA	Age Without Limits	2,927	2:23.4
1298	Andrew Kinley	46	Rensselaer, NY	USA		2,927	2:23.4
1300	Vin Santoro	39		USA		2,926	2:23.5