Workout of the Day

« September 1, 2025 »

1/2/3/4/5/4/3/2/1 minutes with 2 minutes rest

An interval pyramid starting at 1 minute, increasing by 1 minute each interval to a maximum of 5 minutes and then back down again. 2 minutes rest between intervals.

Pos.	Name	Age	Location	Country	Club/Affiliation	Result	Pace
2301	Melissa Grannes	60		USA	Row House - 13 Mile	4,930	2:32.1
2301	Chris Bell	36		GBR		4,930	2:32.1
2303	S M	43		GER		4,928	2:32.1
2304	Michael Carey	57		USA		4,923	2:32.3
2304	Nick Line	51		GBR	RowAlong	4,923	2:32.3
2304	Wansoo Kim	53		KOR		4,923	2:32.3
2307	Sebastian Kersting	41	Altenberge	GER		4,922	2:32.3
2308	Fernanda Muylaert	41		CAN		4,921	2:32.4
2308	Ian Ratzer	44	San Francisco, CA	USA		4,921	2:32.4
2310	Scott Lary	72		USA		4,920	2:32.4
2311	Cathy Mitchell	56		AUS		4,919	2:32.4
2312	Els De Boeck	51		BEL	Crossfit Ambrosius	4,917	2:32.5
2312	Steve Caputo	61	Santa Barbara, CA	USA	The Diamonds (Over Sixties Erging Group)	4,917	2:32.5
2314	Elizabeth Lee	42	Toronto, ON	CAN		4,915	2:32.5
2314	Miriam Whitten	60		USA		4,915	2:32.5
2316	Graham Bance	46		GBR		4,914	2:32.6
2317	Matthew Miller	53		USA		4,913	2:32.6
2318	Andrey Svateev	35		AIN		4,911	2:32.7
2318	Jordi Saez	54	Terrassa	ESP		4,911	2:32.7
2320	Celso Serra	49	Aljustrel	POR		4,910	2:32.7
2320	Alex Winans	40		USA		4,910	2:32.7
2322	Adam Webber	45		AUS		4,909	2:32.7
2323	Gwenn Sperling	71		USA		4,908	2:32.8
2324	Kristy Nichols	47		USA	CVS	4,907	2:32.8
2325	Cedric Gingras-Hill	38		CAN		4,905	2:32.9
2326	Aliesha Tucker	33		GBR		4,903	2:32.9
2327	Rich Harlow	48	NY	USA		4,901	2:33.0
2327	Sofie Fannes	49		BEL		4,901	2:33.0
2329	Manuel RAMIREZ	52		USA		4,900	2:33.0
2330	Alexandre Comtet	34		BRA		4,899	2:33.0
2331	Alison Hope	75	Oswaldtwistle	GBR	The Diamonds (Over Sixties Erging Group)	4,896	2:33.1
2332	Natalie Smith	36		USA		4,894	2:33.2
2333	Shannon Hart	54		USA		4,890	2:33.3
2333	Corinne Shoop	65		USA		4,890	2:33.3
2333	Ben Dooley	43		NED		4,890	2:33.3
2333	Sharon Ferguson	60		GBR		4,890	2:33.3
2337	Chris Thomson	48		GBR		4,889	2:33.4
2337	Ken Lyons	54		USA		4,889	2:33.4
2337	Kumar Ananth	45	Lake Mary, FL	USA	Fitness Matters	4,889	2:33.4
2340	Dionne Tuplin	50	Tyne Valley, PE	CAN	TEAM MELALEUCA	4,888	2:33.4
2340	Sarah Shasko	57	BC	CAN		4,888	2:33.4
2342	Mauricio Ramirez	57	Tallahassee, FL	USA		4,885	2:33.5
2343	Matthew Gip	36	Toronto, ON	CAN		4,882	2:33.6
2344	Wolfgang Feichtinger	55		AUT		4,881	2:33.6
2344	Caitlin Burke	58	MD	USA		4,881	2:33.6
2346	Annabel Rice	22		RSA		4,879	2:33.7
2346	Anita Allen	71	FL	USA		4,879	2:33.7
2348	Paul Woodward	32		USA		4,877	2:33.7
2349	Bob Wilson	64		USA		4,875	2:33.8
2350	Ellie Bracey	33		GBR		4,873	2:33.9