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
1	Nicholas Pryszlak	45	NJ	USA		4,123	1:41.8
2	Alexandre Dumas	35		CAN		4,062	1:43.3
3	Sebastian Specht	34		GER		3,983	1:45.4
4	Harry Bunton	41		AUS		3,914	1:47.3
5	Trevor Park	47		CAN		3,862	1:48.7
6	Keith McConnaughay	36		USA		3,830	1:49.6
7	TJ Fox	41		USA		3,799	1:50.5
8	Daniel Karlsson	41	Eslöv	SWE	Swedish Armed Forces	3,775	1:51.2
9	Simon Canning	57	Gloucester	GBR		3,766	1:51.5
10	Bertrand TACK	41		FRA		3,684	1:54.0
11	Henrik Hasselström	49		SWE		3,681	1:54.0
12	Loïc Nicolas	47	Chartres	FRA		3,666	1:54.5
13	Paul Haig	58	Cheltenham	IRL		3,654	1:54.9
14	James Becker	37		USA		3,639	1:55.4
15	Jamie Scott	43		GBR		3,638	1:55.4
16	Hannu Heinilä	58		FIN		3,637	1:55.4
17	Sigurd Beldo	50		NOR		3,613	1:56.2
18	Andrej Schilbach	51		GER		3,590	1:56.9
19	Gethin Rees	50		GBR		3,574	1:57.5
20	Rhodri Lloyd	32		GBR		3,572	1:57.5
21	Jimmi Brink	49		SWE		3,534	1:58.8
22	Maximilian Horsch	38		GER		3,532	1:58.9
23	Jason Robinson	51	Frimley	GBR		3,506	1:59.7
24	Markus Rienecker	48		GER		3,473	2:00.9
25	Johan Börjesson	54		SWE		3,447	2:01.8
26	Eric Reid	52	Dublin	IRL		3,446	2:01.8
27	Roelof Oostra	42	Friesland	NED		3,438	2:02.1
28	Timothy Myers	47	NV	USA		3,437	2:02.1
29	Cody Rohrs	36		USA		3,433	2:02.3
30	Brian Livie	45		GBR		3,422	2:02.7
31	Kent Moir	50	Cary, NC	USA		3,401	2:03.4
32	Micael Lindgren	53		SWE		3,393	2:03.7
33	Michael Völker	52		GER		3,392	2:03.8
34	Marion VICTORION	27		FRA		3,339	2:05.7
35	Ruud van Swieten	68	‘s-Hertogenbosch	NED	SolidGymDenBosch	3,308	2:06.9
36	Damien Devlin	32		GBR		3,307	2:07.0
37	Kim Anderson	40		NOR		3,305	2:07.0
38	Roy Norrington	57		NZL		3,291	2:07.6
39	Jake Hainey	35		USA		3,271	2:08.4
40	Patrick Kaiser	47		USA		3,264	2:08.6
41	Tariq Bashir	42		USA		3,251	2:09.1
42	Ken Eller	48		USA		3,235	2:09.8
43	Andreas Müller	66		SUI		3,233	2:09.9
44	Robby Beauchamp	51	Decatur, GA	USA	Rowbot Fitness	3,223	2:10.3
45	Tom Johansson	52		SWE		3,215	2:10.6
46	Enrique Salesa Isart	58	Barcelona	ESP	Reial Club Maritim Barcelona	3,200	2:11.2
47	Frode Hansen	56		NOR		3,198	2:11.3
48	Sam Bass	50		USA		3,181	2:12.0
49	Goran Stipkovic	51	Rijeka	CRO		3,179	2:12.1
50	Matthew Nelson	43	Louisville, KY	USA		3,173	2:12.3