Workout of the Day

« October 30, 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
1	Nicholas Pryszlak	45	NJ	USA		5,450	1:44.5
2	Vladyslav Tkatchenko	28		UKR		5,388	1:45.7
3	Pierre Mounal	32		FRA		5,376	1:46.0
4	Dane Greenfield	39	VIC	AUS	Drag Factory	5,281	1:47.9
5	Lawson Morris-Whyte	31	Dunedin	NZL	Cure Boating Club, Kaiapoi, NZ	5,219	1:49.2
6	Brian McIntyre	36		USA		5,184	1:49.9
7	Tony Stoor	46		FIN		5,176	1:50.1
8	Ash Ayling	39		GBR		5,118	1:51.3
9	Jonathan Behra	36		FRA		5,075	1:52.3
10	mehdi chouguiat	40		FRA		5,051	1:52.8
11	Ola Andersson	59		SWE		5,037	1:53.1
12	James McKay	46	Newtownabbey	IRL		5,020	1:53.5
13	Dana Alia	40	Accord, NY	USA		4,982	1:54.4
14	Øyvind Haugeto	51		NOR		4,970	1:54.6
15	Dan Laflamme	40		CAN		4,949	1:55.1
16	Hannu Heinilä	58		FIN		4,908	1:56.1
17	Lutz Erichsen	57		DEN		4,855	1:57.4
18	Marty Lorkowski	50		USA		4,854	1:57.4
19	Francesco La Pila	37		ITA		4,847	1:57.5
20	Kim Eklöf	37		SWE		4,845	1:57.6
21	Morten Høgsbro	47	Skanderborg	DEN		4,830	1:58.0
22	Bjørn Burås	55		NOR		4,824	1:58.1
23	Emmanuel FRANCISCO	50		FRA		4,819	1:58.2
24	JeanMarc HAKAI MUTSU	46		MTQ		4,811	1:58.4
25	Markus Rienecker	48		GER		4,796	1:58.8
26	Adam Karr	50		USA		4,784	1:59.1
27	Petter Ljunggren	60	Borås	SWE		4,694	2:01.4
28	Cyprien DESNOS	37		FRA		4,667	2:02.1
29	Yann Perino	51		FRA		4,664	2:02.2
30	Cy The Juggler	37		USA		4,656	2:02.4
31	Wolfgang Fuhrmann	51	Troisdorf	GER		4,635	2:02.9
32	Julien Bouix	42		FRA		4,630	2:03.1
33	Jon-Emil Blomstedt	47		SWE		4,610	2:03.6
34	Eric Beaudoin	46	St-Bruno, QC	CAN		4,598	2:03.9
35	Andy Wilson	57		GBR		4,589	2:04.2
36	Helge Fjeldstad	65	Oslo	NOR		4,587	2:04.2
37	Denis Moronge	43		CZE		4,585	2:04.3
38	Kent Stader	54	Lafayette, IN	USA		4,582	2:04.3
39	Tiago Silva	44		POR		4,484	2:07.1
40	Jacob Glowacki	34		USA		4,483	2:07.1
41	Malcolm Wallace	50		GBR		4,458	2:07.8
42	Kent Smith	43		GBR		4,451	2:08.0
43	Kent Moir	50	Cary, NC	USA		4,449	2:08.1
44	Andrea Suman	43		ITA		4,406	2:09.3
45	Frank Biermann	52		GER	GERMAN Rowers and FRIENDS United	4,370	2:10.4
45	Yvan certenais	57		FRA		4,370	2:10.4
47	Chris Cogbill	45	La Crosse, WI	USA		4,350	2:11.0
48	Sam Bass	50		USA		4,315	2:12.0
49	Luis Oliveira	36		POR		4,297	2:12.6
50	Neal Murray	39		ITA		4,278	2:13.2