Workout of the Day

« November 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
451	John B	40		USA		3,398	2:03.6
452	Jill Reynolds	54		GBR		3,395	2:03.7
452	Tom Moran	68	Ripton, VT	USA		3,395	2:03.7
454	Peter Barkas	75	Cambridge	GBR	Team Diamonds	3,394	2:03.7
455	Johan Bruyn	51	Middenmeer	NED		3,393	2:03.7
456	Lukas Kugel	30		GER		3,392	2:03.8
456	Mike Riebesehl	67	Beaufort, NC	USA		3,392	2:03.8
458	Ewan Lyall	45		GBR		3,391	2:03.8
458	Matt Settar	44		USA		3,391	2:03.8
460	Ben van ‘t Westeinde	67		NED	The Diamonds (Over Sixties Erging Group)	3,390	2:03.8
460	Cory Teitelbaum	46	Charlottesville, VA	USA		3,390	2:03.8
462	Margaret Rowland	50		USA		3,385	2:04.0
463	Stephen Carberry	44		IRL		3,384	2:04.1
463	Matt Scherer	50	NE	USA	University of Nebraska at Lincoln	3,384	2:04.1
463	Vaughn Williamson	64		USA		3,384	2:04.1
466	Mike Ude	42	Wildwood, MO	USA		3,383	2:04.1
466	Clemence Dartey	55	SAN DIEGO, CA	USA		3,383	2:04.1
468	Andrew Main	48		SUI		3,381	2:04.2
468	Michael Ketcham	80	Snoqualmie, WA	USA		3,381	2:04.2
468	Lindsay B	49		CAN	Team Canada	3,381	2:04.2
471	Kristoffer Ljunggren	26		NOR		3,380	2:04.2
471	Joe Ballschneider	30	Washington, DC	USA		3,380	2:04.2
473	Carlos Simmons	55		USA		3,377	2:04.3
474	Demitri Tzitzon	31		USA		3,375	2:04.4
474	Carlos Rodrigues	45	Aveiro	POR		3,375	2:04.4
476	Benjamin Robinson	48	Baltimore, MD	USA		3,374	2:04.4
476	Christian Kupiecki	33		CAN		3,374	2:04.4
478	Josh Adams	42		USA		3,373	2:04.5
478	Alexander Muth	38		GER		3,373	2:04.5
480	Geoff Smyth	57		GBR		3,372	2:04.5
480	Jason Seidman	42		USA		3,372	2:04.5
482	Wilhelm Amhof	42	Leipzig	GER		3,371	2:04.5
483	Jerry DeMaio	55	MA	USA	United States Air Force Academy	3,370	2:04.6
484	Steve Taylor	57	Cambridge	GBR	X-Press BC	3,368	2:04.7
484	Ethan Spoo	48		USA		3,368	2:04.7
486	Jonathan Wong	33		USA		3,367	2:04.7
487	Danilo Rauco	64		ITA		3,365	2:04.8
487	Marvin Wynn	45		USA		3,365	2:04.8
487	Henry Vinton	60		USA		3,365	2:04.8
490	Christopher Brand	55		USA		3,364	2:04.8
491	Enric Salesa Isart	58	Barcelona	ESP	Reial Club Maritim Barcelona	3,361	2:04.9
491	Phil Johnnie	70	Ketchum, ID	USA		3,361	2:04.9
493	Jack Millerson	53		ITA		3,360	2:05.0
494	Sean Fitzsimons	59		GBR		3,358	2:05.0
495	Gábor Reisinger	51	Budapest	HUN	DNHE - Danubius Budapest	3,354	2:05.2
495	Craig Dente	49	Juneau, AK	USA	U.S. Coast Guard	3,354	2:05.2
497	Mark Hartmann	61	Lake Elmo, MN	USA	U.S. Marines	3,353	2:05.2
498	Karen Nissen-Boryczka	48		USA	Catalyst Rowing Fitness	3,352	2:05.2
499	Alain Sorensen	66		CAN		3,351	2:05.3
499	Evan Taylor	36		CAN		3,351	2:05.3