Workout of the Day

« November 17, 2025 »

1 min, 2 min, 3 min, 4 min, 3 min, 2 min, 1 min pyramid / 1 min easy

Seven intervals in a pyramid of 1-2-3-4-3-2-1 minutes, with one minute of rest in between each piece.

Pos.	Name	Age	Location	Country	Club/Affiliation	Result	Pace
500	Ian Wortley	52		IRL		4,030	1:59.1
500	Colin Cochran	45	Albuquerque, NM	USA		4,030	1:59.1
500	David Brunton	56	Preston	GBR		4,030	1:59.1
500	Francois P	53		PYF	FARE HOE I PIRAE	4,030	1:59.1
505	Varman Samuel	56		USA		4,026	1:59.2
505	Donald Smith	47		CAN		4,026	1:59.2
507	Patrice Blier	51	LAVAL, QC	CAN		4,025	1:59.2
507	graham hyam	18		CAN		4,025	1:59.2
509	Marko Saarijärvi	50		FIN	GARAGEATHLETE	4,024	1:59.2
509	David Walker	39		USA		4,024	1:59.2
511	Martin Edser	63	West Sussex	GBR	The Diamonds (Over Sixties Erging Group)	4,023	1:59.3
511	Matt Amalfitano	35		USA		4,023	1:59.3
511	Travis Hallifax	54	Hudsonville, MI	USA		4,023	1:59.3
514	Pete Crow	64		GBR		4,022	1:59.3
514	James Lussier	56		USA		4,022	1:59.3
514	Aymerick SEBILLE	52		FRA		4,022	1:59.3
517	Simon Wright	55		GBR		4,021	1:59.3
517	Sebastien Breau	36		CAN		4,021	1:59.3
519	Magnus Skjørberg	35		NOR		4,020	1:59.4
519	Konstantinos Papadogeorgis	41		GRE		4,020	1:59.4
519	Blaine Murphy	36	Houston, TX	USA		4,020	1:59.4
522	James Donald	42		GBR		4,019	1:59.4
522	Micha Vosse	32		GER		4,019	1:59.4
524	yuki Ohata	46		JPN		4,018	1:59.4
524	Sean Malinowski	32		USA		4,018	1:59.4
524	Collin Green	35		USA		4,018	1:59.4
524	Zachary Popp	26		USA		4,018	1:59.4
528	Matthew Winch	53	Portland, ME	USA		4,017	1:59.4
529	Giles Leather	55		GBR		4,016	1:59.5
530	Brent Williams	54		USA	Randall County Sheriff’s Office	4,015	1:59.5
531	Brett Flowers	54		USA		4,014	1:59.5
532	Zachary Yit	59		SIN		4,012	1:59.6
532	Jo Zi	51		GER		4,012	1:59.6
534	Mark Canning	58		GBR		4,011	1:59.6
535	David Lieberman	60		USA		4,007	1:59.7
536	Matt Brady	33		USA		4,006	1:59.8
536	Ketil Albertsen	69	Sandnes	NOR	Free Spirits	4,006	1:59.8
538	Brendon Fox	49		USA		4,005	1:59.8
538	David Bostwick	53		USA		4,005	1:59.8
540	Nathan Pringle	39		AUS		4,003	1:59.9
540	Matthew Hayes	47		USA		4,003	1:59.9
542	Karl Rahnenführer	68		GER		4,001	1:59.9
542	Ronald Daflaar	39		NED		4,001	1:59.9
544	Mark Giles	51	Surbiton	GBR		4,000	2:00.0
545	Alberto Marcacci	55	Bern	SUI		3,997	2:00.0
546	XL YE	46	Shanghai	CHN	RowPro Rowers	3,996	2:00.1
547	Marco Debellis	37		ITA		3,994	2:00.1
548	Rafał Grześkowiak	42		POL		3,993	2:00.2
549	Artur Jankowicz	41		POL		3,992	2:00.2
549	Edward VanDam	62	Syracuse, NY	USA		3,992	2:00.2