Workout of the Day

« September 13, 2025 »

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
801	Jeremy Lai	36	NS	CAN		3,985	2:23.0
802	Ryan Foote	43		USA		3,984	2:23.0
803	Will Sansoucie	31		USA		3,983	2:23.1
804	Terry McIntyre	76	La Crosse, WI	USA	CannadMac	3,981	2:23.1
804	Steve Wilson	47		USA		3,981	2:23.1
806	John Genell	76	Chicago, IL	USA	The Diamonds (Over Sixties Erging Group)	3,980	2:23.2
806	Colleen Farrell	64	Berkley, MI	USA	Team Diamonds	3,980	2:23.2
808	Mike D IM SLOOOW	34		USA		3,978	2:23.2
808	Jen Pontikes	52		USA		3,978	2:23.2
808	Karli Gallegos	38		USA		3,978	2:23.2
811	Hayden Govers	40		AUS		3,977	2:23.3
811	S Kim	48	Yongin	KOR		3,977	2:23.3
811	Lynn Faitsch	50	Vernon Hills, IL	USA	mERGmaids	3,977	2:23.3
811	John Fautsch	47		MEX		3,977	2:23.3
811	Robert Jacobs	50		USA		3,977	2:23.3
816	Paolo Botti	63	Maranello	ITA	The Diamonds (Over Sixties Erging Group)	3,972	2:23.5
817	Saem Mun	38		KOR		3,971	2:23.5
818	Edwin Infante	55		USA		3,969	2:23.6
819	Angela Kopf	45		USA		3,968	2:23.6
820	Chris King	40		USA		3,966	2:23.7
821	Steven R	56		USA		3,961	2:23.9
822	Tracy Harter	55	VA	USA		3,960	2:23.9
823	Kevin Hodder	52		GBR		3,959	2:23.9
823	Timothy Martin	54	ON	CAN		3,959	2:23.9
825	Fenna de Natris	62		NED		3,958	2:24.0
826	Milo Bolzan	21		FRA		3,956	2:24.0
826	Lena Nützel	37		GER		3,956	2:24.0
828	Nik Jones	57	Nottingham	GBR		3,955	2:24.1
828	Jacob Wilson	31		USA		3,955	2:24.1
830	Don Newman	41	MO	USA		3,953	2:24.1
831	Nick Schmiedeknecht	44		USA		3,951	2:24.2
832	KC Smythe	68		USA		3,949	2:24.3
833	Sandra Frayne	67	Ridgeville	CAN	South Niagara Rowing Club	3,948	2:24.3
834	Thomas Thurston	43		USA		3,946	2:24.4
835	Dominic Herard	52		USA		3,945	2:24.4
836	Michael Fitzpatrick	66		GBR		3,944	2:24.5
836	Craig Hoskins	65	Vancouver , BC	CAN	The Diamonds (Over Sixties Erging Group)	3,944	2:24.5
838	Ron Ferrier	75		GER		3,943	2:24.5
839	梁爽	40		CHN		3,942	2:24.5
840	Sarah Aynsley	41		NZL		3,941	2:24.6
840	Paul Williams	64		GBR		3,941	2:24.6
840	William Henwood	62	Lampeter , Wales	GBR	The Diamonds (Over Sixties Erging Group)	3,941	2:24.6
843	Blaine Gellert	42	Guilford, IN	USA	U.S. Army Reserves	3,940	2:24.6
843	Eric Donahue	37		USA		3,940	2:24.6
845	T H	50		GER		3,937	2:24.7
846	Kevin Klenk	57	CA	USA		3,936	2:24.8
846	Lyle Spain	61	Rigby, ID	USA	U.S. Navy Veteran	3,936	2:24.8
848	Hans Berggreen	63	Roskilde 🇩🇰	DEN		3,933	2:24.9
848	Joel Remigio	56		USA		3,933	2:24.9
850	Megan Redman	32		AUS		3,932	2:24.9