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
700	Christopher Brun	43	WA	USA		3,187	2:11.7
702	Julien Le Hénaff	42		FRA	Coach-Rameur.com	3,185	2:11.8
703	STAVROS MPAMAKOS	34		GRE		3,184	2:11.9
703	Rex Tong	52	Hong Kong	HKG		3,184	2:11.9
703	John Evensen	62	Odenton, MD	USA	U.S. Coast Guard	3,184	2:11.9
706	Gemma Ives	40		GBR		3,183	2:11.9
706	Adam Rust	56	Durham, NC	USA	George Washington University	3,183	2:11.9
708	Shawn Lauer	50	York, PA	USA	Fitness Matters	3,180	2:12.0
709	Biff Powell	59	Charlotte, NC	USA		3,179	2:12.1
710	Steve Porter	62		AUS		3,178	2:12.1
711	Nick Lafon	45		USA		3,177	2:12.2
711	Tom James	56		USA		3,177	2:12.2
713	Felix Dario Lang	33		IRL		3,176	2:12.2
714	Tim Lallas	65		CAN		3,175	2:12.2
715	Willem Hage	74	Almere	NED		3,173	2:12.3
716	Geraldine Byrne	64	Scotland	GBR	Team Diamonds	3,171	2:12.4
716	Pete Chappelear	59	NJ	USA		3,171	2:12.4
716	Dennis Fitzpatrick	60		USA		3,171	2:12.4
716	Lynda Sax	-	OH	USA	Western Reserve Rowing Association	3,171	2:12.4
720	Chad McEvoy	-	Westville, IN	USA		3,169	2:12.5
720	Sam McNamee	46		GBR		3,169	2:12.5
720	William Rieley	43		CAN		3,169	2:12.5
720	Stefan Nowacki	49		USA		3,169	2:12.5
724	peter calamari	57		USA		3,168	2:12.5
725	Bruno Flavier	26		FRA		3,167	2:12.6
726	Eric Wolfe	48		IRL		3,166	2:12.6
727	Stephanie Moran	54	Topeka, KS	USA	Topeka Rowing Association	3,165	2:12.7
728	Oliberth Reyes	32		AUS		3,164	2:12.7
729	Judit Wieszt	51		HUN		3,163	2:12.7
729	Olena Galligan	44	Berkeley , CA	USA		3,163	2:12.7
731	Pat Burke	59		USA		3,162	2:12.8
731	Eric Mangol	38		USA		3,162	2:12.8
731	Megan Sweeney	41		USA		3,162	2:12.8
734	Hyunseung Lee	44		KOR		3,160	2:12.9
735	Tim Winker	65	Carrollton, TX	USA		3,159	2:12.9
736	Alex Warthen	50		USA		3,157	2:13.0
737	Richard Diaz	52	Fair Lawn, NJ	USA		3,156	2:13.0
738	Cheryl McGee	55		USA		3,155	2:13.1
739	Abe Chl	-		USA		3,154	2:13.1
740	Cornelia Leitner	43		AUT		3,153	2:13.2
741	Jessica Bird	44		IRL		3,152	2:13.2
741	Andrés Gómez	45		CHI		3,152	2:13.2
741	Daniel Casas	58		MEX		3,152	2:13.2
744	Jacob Bow	35		USA		3,151	2:13.2
745	Jason Kim	44	Little Ferry, NJ	USA		3,150	2:13.3
745	Laura Frei	35		SUI		3,150	2:13.3
745	David Harney	56		USA		3,150	2:13.3
748	David Orr	69		AUS		3,147	2:13.4
748	Chris Jorgenson	52		GBR		3,147	2:13.4
750	Jason 호사친	54	Coffs Harbour, NSW	AUS		3,145	2:13.5