Workout of the Day

« July 20, 2025 »

1 min, 2 min, 3 min, 4 min, 3 min, 2 min, 1 min pyramid / 1 min easy

Seven intervals in a pyramid of 1-2-3-4-3-2-1 minutes, with one minute of rest in between each piece.

Pos.	Name	Age	Location	Country	Club/Affiliation	Result	Pace
1100	Donna Rooney-Tagamolila	45	Los Angeles, CA	USA		3,037	2:38.0
1102	Michael Metric	59		USA		3,034	2:38.2
1103	Don Macdonald	70		GBR		3,029	2:38.4
1104	Sarah McKeigney	39		USA		3,026	2:38.6
1105	Thomas Rosenthal	62		GER		3,024	2:38.7
1106	Meli Ib	33		GBR		3,022	2:38.8
1107	Kelly Phipps	55		USA		3,016	2:39.1
1107	Marie Zahorsky	62		USA		3,016	2:39.1
1109	Warner Brock	60		USA		3,014	2:39.2
1109	Junho Hong	39	Waterloo	KOR	Geobukseon -「거북선」	3,014	2:39.2
1111	Amanda Abresch	41		USA		3,007	2:39.6
1112	Bob Evans	72	Indiana Dunes	USA	Rowing for Beer	3,006	2:39.6
1113	Martin Diabelko	39		SVK		3,005	2:39.7
1113	Kevin Smith	38	SD	USA		3,005	2:39.7
1113	Jeff Bugna	42		USA		3,005	2:39.7
1113	sara utecht	43		CAN		3,005	2:39.7
1117	Judy ZHU	39		CHN		3,004	2:39.7
1118	Lorien Hart	56		USA	Sylvan Scullers	3,003	2:39.8
1119	Marc Heßling	51		GER		2,998	2:40.1
1120	Colleen Campbell	69	Souderton , PA	USA	Whitemarsh Boat Club	2,996	2:40.2
1121	Raymond Meade	48		USA		2,993	2:40.3
1122	Denis Gliksman	68		FRA		2,990	2:40.5
1123	Megan Gorczyca	46		USA		2,989	2:40.5
1123	Donald Schwartz	68	Lords Valley, PA	USA		2,989	2:40.5
1125	Austin Powers	56		USA		2,988	2:40.6
1126	Sarah Hartman	32		USA		2,982	2:40.9
1127	Paul Anderson	59	Cheshire	GBR		2,978	2:41.1
1128	Björn Schillberg	53	Essen	GER		2,977	2:41.2
1129	Mark Dulik	63		USA		2,974	2:41.3
1130	Tom Seabolt	72	Port Orange, FL	USA		2,964	2:41.9
1131	1 1	25		BAH		2,962	2:42.0
1132	Robert White	26		USA		2,961	2:42.1
1133	Kellie Johnston	35		USA		2,955	2:42.4
1134	Gráinne Lawlor	47		IRL		2,953	2:42.5
1134	Peter Ansel	56	Fair Oaks, CA	USA		2,953	2:42.5
1136	Nora Flippin	15		USA		2,950	2:42.7
1137	Dagmar Bierkortte	25		USA		2,942	2:43.1
1138	M P	45		USA		2,939	2:43.3
1139	Richard (Jamie) Knight	61	Cedar Park, TX	USA	The Diamonds (Over Sixties Erging Group)	2,933	2:43.6
1140	Claudia Thompson	53	FL	USA		2,932	2:43.7
1140	Timothy Galvin	32	Saint Louis, MO	USA		2,932	2:43.7
1142	Ffh Rjdj	25		ESP		2,931	2:43.7
1143	paul ket	63		NED	The Diamonds (Over Sixties Erging Group)	2,929	2:43.8
1144	Viktoria SHUI	36		CHN		2,923	2:44.2
1145	Kaz Kassam	57	Hertfordshire	GBR		2,922	2:44.2
1146	Joy Alexander	78		USA		2,916	2:44.6
1147	Emma-Lee White	46		AUS		2,913	2:44.7
1147	Adam Sirkis	47		USA		2,913	2:44.7
1149	Marija Brozović	42		CRO		2,911	2:44.8
1149	Elizabeth Lawton	50		USA		2,911	2:44.8