Workout of the Day

« December 1, 2025 »

5 min, 10 min, 15 min, 10 min, 5 min pyramid / 2 min easy

A pyramid with five intervals - 5/10/15/10/5 minutes. Two minutes of rest in between each work interval.

Pos.	Name	Age	Location	Country	Club/Affiliation	Result	Pace
1	Rory O Rourke	44		IRL	ROR Fitness	26,247	1:42.8
2	M K	48		AUS	Drag Factory	25,168	1:47.2
3	Lukas Ksoll	42		GER		24,785	1:48.9
4	Brian McIntyre	36		USA		24,672	1:49.4
5	Logan Martin	46		NZL		24,565	1:49.9
6	Niall Kerbey	43		IRL		24,396	1:50.6
7	Jean-Marc BRET JM	58		FRA		23,930	1:52.8
8	Robert Cote	59	Papillion, NE	USA		23,904	1:52.9
9	Mateusz Krempa	34		POL		23,707	1:53.8
10	David Coelho	44		POR		23,689	1:53.9
11	Herizo Randriamparany	44		FRA		23,554	1:54.6
12	Brian Simpson	50		GBR		23,428	1:55.2
13	Elise Devine	33	DULWICH HILL, NSW	AUS	Drag Factory	23,238	1:56.1
14	Thomas Williams	29		GBR		23,131	1:56.7
15	Iain (Tosh) Macleod	55	North Curl Curl, NSW	AUS	Be Athletic Fitness	23,044	1:57.1
16	Hone Taurua	47		NZL		23,037	1:57.2
17	Laurie Cannon	37		GBR		23,027	1:57.2
18	nicolas BRUNG	41		FRA		23,003	1:57.3
19	Max Thai	30		FRA		22,870	1:58.0
20	Trey Navalta	26		USA		22,829	1:58.2
21	Brad Evans	34		AUS		22,796	1:58.4
22	Patrick Filkins	43		USA		22,782	1:58.5
23	Luis Oliveira	36		POR		22,770	1:58.5
24	Gareth Walker	46		GBR		22,760	1:58.6
25	Oliver Groll	56	Bochum	GER		22,752	1:58.6
26	Yohann Bonsergent	42		FRA		22,613	1:59.4
27	Wade Ferkey	50	Oregon, WI	USA		22,560	1:59.6
28	Marc Oria	47	Cincinnati, OH	USA		22,456	2:00.2
29	Cody Parks	32		USA		22,418	2:00.4
30	Michael Salzmann	43	Husum	GER	GERMAN Rowers and FRIENDS United	22,379	2:00.6
31	Emmanuel FRANCISCO	51		FRA		22,365	2:00.7
32	Ralph Regnar	42		USA		22,204	2:01.5
33	Filipe Guertas	46		POR		22,145	2:01.9
34	聂聂	40		CHN		22,082	2:02.2
35	Rustam Kushkumbayev	31		KAZ		21,987	2:02.7
36	I K	28		AIN		21,841	2:03.6
37	James Mole	35	Sydney, NSW	AUS		21,819	2:03.7
38	Jared Wirt	45		USA	Randall County Sheriff’s Office	21,793	2:03.8
39	Erica Pemberton	52		GBR		21,645	2:04.7
40	Stephen Selwood	69	Yate	GBR	The Diamonds (Over Sixties Erging Group)	21,619	2:04.8
41	Sabino Lagattolla	55	Hudson, MA	USA		21,605	2:04.9
42	Kevin McClure	42	Nanaimo, BC	CAN		21,434	2:05.9
43	James McCallum	33		GBR		21,429	2:05.9
44	Jean Paul Jeanneau	64		FRA		21,384	2:06.2
45	Jason Appleton	36	Sedgefield	GBR		21,378	2:06.2
46	martin froschauer	48		GER		21,362	2:06.3
47	Lo Peloche	53		FRA		21,329	2:06.5
48	John theal	58		CAN		21,305	2:06.7
49	jason lewins	55		GBR		21,290	2:06.8
50	Derek Moroz	52		CAN		21,251	2:07.0