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
701	Julien Le Hénaff	42		FRA	Coach-Rameur.com	3,185	2:11.8
702	STAVROS MPAMAKOS	34		GRE		3,184	2:11.9
702	Rex Tong	52	Hong Kong	HKG		3,184	2:11.9
702	John Evensen	62	Odenton, MD	USA	U.S. Coast Guard	3,184	2:11.9
705	Gemma Ives	40		GBR		3,183	2:11.9
705	Adam Rust	56	Durham, NC	USA	George Washington University	3,183	2:11.9
707	Shawn Lauer	50	York, PA	USA	Fitness Matters	3,180	2:12.0
708	Biff Powell	59	Charlotte, NC	USA		3,179	2:12.1
709	Steve Porter	62		AUS		3,178	2:12.1
710	Nick Lafon	45		USA		3,177	2:12.2
710	Tom James	56		USA		3,177	2:12.2
712	Felix Dario Lang	33		IRL		3,176	2:12.2
713	Tim Lallas	65		CAN		3,175	2:12.2
714	Willem Hage	74	Almere	NED		3,173	2:12.3
715	Geraldine Byrne	64	Scotland	GBR	Strathclyde Park RC	3,171	2:12.4
715	Pete Chappelear	59	NJ	USA		3,171	2:12.4
715	Dennis Fitzpatrick	60		USA		3,171	2:12.4
715	Lynda Sax	60	OH	USA	Western Reserve Rowing Association	3,171	2:12.4
719	Chad McEvoy	-	Westville, IN	USA		3,169	2:12.5
719	Sam McNamee	46		GBR		3,169	2:12.5
719	William Rieley	43		CAN		3,169	2:12.5
719	Stefan Nowacki	49		USA		3,169	2:12.5
723	peter calamari	57		USA		3,168	2:12.5
724	Bruno Flavier	26		FRA		3,167	2:12.6
725	Eric Wolfe	48		IRL		3,166	2:12.6
726	Stephanie Moran	54	Topeka, KS	USA	Topeka Rowing Association	3,165	2:12.7
727	Oliberth Reyes	32		AUS		3,164	2:12.7
728	Judit Wieszt	51		HUN		3,163	2:12.7
728	Olena Galligan	44	Berkeley , CA	USA		3,163	2:12.7
730	Pat Burke	59		USA		3,162	2:12.8
730	Eric Mangol	38		USA		3,162	2:12.8
730	Megan Sweeney	41		USA		3,162	2:12.8
733	Hyunseung Lee	44		KOR		3,160	2:12.9
734	Tim Winker	65	Carrollton, TX	USA		3,159	2:12.9
735	Alex Warthen	50		USA		3,157	2:13.0
736	Richard Diaz	52	Fair Lawn, NJ	USA		3,156	2:13.0
737	Cheryl McGee	55		USA	Rochester Boat Club	3,155	2:13.1
738	Abe Chl	-		USA		3,154	2:13.1
739	Cornelia Leitner	43		AUT		3,153	2:13.2
740	Jessica Bird	44		IRL		3,152	2:13.2
740	Andrés Gómez	45		CHI		3,152	2:13.2
740	Daniel Casas	58		MEX		3,152	2:13.2
743	Jacob Bow	35		USA		3,151	2:13.2
744	Jason Kim	44	Little Ferry, NJ	USA		3,150	2:13.3
744	Laura Frei	35		SUI		3,150	2:13.3
744	David Harney	56		USA		3,150	2:13.3
747	David Orr	69	Brisbane, QLD	AUS		3,147	2:13.4
747	Chris Jorgenson	52		GBR		3,147	2:13.4
749	Jason 호사친	54	Coffs Harbour, NSW	AUS		3,145	2:13.5
749	Martin Renner	59		GER		3,145	2:13.5