Workout of the Day

« November 26, 2025 »

3/4/5/4/3 minutes with 2 minutes rest

An interval pyramid starting at 3 minutes, increasing by 1 minute each interval to a maximum of 5 minutes and then back down to 3 minutes. 2 minutes rest between intervals.

Pos.	Name	Age	Location	Country	Club/Affiliation	Result	Pace
1001	Holly Joe	60		USA		4,032	2:21.3
1002	Melvin Lee	34		MAS		4,030	2:21.4
1003	Lisa KLAAS	37		GER		4,029	2:21.4
1003	Arthur Sloan	29		USA		4,029	2:21.4
1005	Bram Balkenende	69		NED		4,028	2:21.5
1006	Philip Anderson	39		USA		4,027	2:21.5
1007	Angelo Cioffi	46	NJ	USA		4,025	2:21.6
1008	Jonathan Morris	54	Carlsbad, CA	USA		4,022	2:21.7
1009	Lars W. Aanensen	70		NOR		4,021	2:21.7
1010	Tina Rasmussen	57		DEN		4,020	2:21.7
1011	Anthony Hofkamp	47		USA		4,018	2:21.8
1012	Tom Murray	66	Rowlett, TX	USA	The Diamonds (Over Sixties Erging Group)	4,017	2:21.8
1012	Kurt Dudley	36		USA		4,017	2:21.8
1014	Maurice De Valois Turk	52		NED		4,016	2:21.9
1014	Emma Wolff	37	PA	USA		4,016	2:21.9
1016	Dan Sutter	62		USA		4,015	2:21.9
1016	christine carragee	41	Saint Paul, MN	USA		4,015	2:21.9
1018	白龙张	37		CHN		4,010	2:22.1
1018	Barbara Davidson	69		CAN		4,010	2:22.1
1020	Chris Spelman	50	Pawcatuck, CT	USA		4,009	2:22.1
1021	Jason Taylor	57		GBR		4,008	2:22.2
1022	Liv Weingartz	42		FRA		4,007	2:22.2
1023	Sean Kim	50		KOR		4,004	2:22.3
1024	Trond K Hansen	49		NOR		4,002	2:22.4
1025	Robert Boyle	72	Dothan, AL	USA	Age Without Limits	4,001	2:22.4
1026	Elisabeth DiPietro	57	Weston	USA		4,000	2:22.5
1027	Shane Bell	46		AUS		3,998	2:22.5
1028	Gregory Ham	69		USA		3,997	2:22.6
1028	Jenny Bråten	40		NOR		3,997	2:22.6
1028	Alan Bernard	59	Glasgow	GBR	The Diamonds (Over Sixties Erging Group)	3,997	2:22.6
1028	colin reynolds	60	prince edward island	CAN		3,997	2:22.6
1032	Massimiliano Taschera	58		ITA		3,995	2:22.6
1032	Daniel Wilson	69	Granville, OH	USA	Marietta College	3,995	2:22.6
1034	Brad Hedgman	66	Ourimbah, NSW	AUS		3,994	2:22.7
1034	Jonatas De Sa	43	Al Ain	UAE		3,994	2:22.7
1034	Terry McIntyre	76	La Crosse, WI	USA	CannadMac	3,994	2:22.7
1034	Erin H	41		USA		3,994	2:22.7
1038	Donato Altieri	64		FRA		3,993	2:22.7
1039	Michele DiDiego	54	Maryville, TN	USA		3,992	2:22.7
1040	Lindsay O	33		USA		3,991	2:22.8
1040	Bruce Elliott	46		CAN		3,991	2:22.8
1042	Tomas Grill	46		SWE		3,990	2:22.8
1043	Christian Jabbusch	54		GER		3,987	2:22.9
1044	Anna Rosengren	42		SWE	Lidingö Roddklubb	3,986	2:23.0
1044	Hari Nair	56	Ellicott City, MD	USA		3,986	2:23.0
1044	Nick White	32		USA		3,986	2:23.0
1044	Caroline Bates	62	Hintlesham	GBR	Deben Rowing Club, Melton (Woodbridge), Suffolk, UK	3,986	2:23.0
1048	Michael Finkelstein	76	Randolph, NJ	USA		3,985	2:23.0
1049	Diane H	54	NJ	USA		3,982	2:23.1
1050	Chris Day	70		GBR		3,980	2:23.2