Workout of the Day

« December 3, 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
51	Jeffrey Loop	30		USA		7,362	1:54.0
52	Stephan Kevin ZAVARISON	23		FRA		7,360	1:54.1
53	Greg Williams	37	OH	USA		7,344	1:54.3
54	Mario Alfaro	36		CRC		7,339	1:54.4
55	Josh Sugg	35		USA		7,326	1:54.6
56	P B	47		USA		7,317	1:54.8
57	Eli Shipley	37		USA		7,308	1:54.9
58	Jonas McCallum	20		AUS		7,301	1:55.0
59	David haigh	46		GBR		7,294	1:55.1
60	Matthew Jiang	37		AUS		7,287	1:55.2
61	Wade Ferkey	50	Oregon, WI	USA		7,284	1:55.3
62	Dorien Oskam-Keesom	31		NED		7,274	1:55.4
63	Simon Clayton	59		GBR		7,269	1:55.5
64	Josh Sayer	34		AUS		7,255	1:55.7
65	Elon Selfmademan	42		GER		7,245	1:55.9
65	GM Cong	43		GBR		7,245	1:55.9
67	Matt Walentuk	40	Plattsburgh, NY	USA	1000 Islands Rowing Club	7,227	1:56.2
68	Hervé Thomas	54		FRA		7,222	1:56.3
69	John theal	58		CAN		7,220	1:56.3
70	Filippo Palumbo	44	Pisa	ITA		7,213	1:56.4
71	Dale Nunn	54		GBR		7,208	1:56.5
72	Mikael Dahlin	43		SWE		7,190	1:56.8
73	Matt Stanley	47		USA		7,183	1:56.9
74	Alden Anderson	36		USA		7,159	1:57.3
75	Florian Brixy	37		FRA		7,128	1:57.8
76	Paul Mackrill	46		GBR		7,123	1:57.9
77	Josh Laurin	25		USA		7,118	1:58.0
78	Ciaran McKinley	46		IRL	The Unit Health & Fitness	7,105	1:58.2
79	Antoine Geoffroy	36		FRA		7,083	1:58.5
80	Santiago Poggio	42		URU		7,082	1:58.6
81	E C	42		CAN		7,074	1:58.7
82	Paul Sansome	62		GBR	The Diamonds (Over Sixties Erging Group)	7,072	1:58.7
83	Gianni Sciamanna	48		SUI		7,064	1:58.9
84	Ryan Gilbert	90		PYF		7,062	1:58.9
85	Chris McQuie	52	Ballarat, VIC	AUS		7,061	1:58.9
86	Brent Dammeier	38		USA		7,052	1:59.1
87	Joanna OShea	40		GBR		7,048	1:59.1
88	Chris Daley	55	Newcastle , NSW	AUS		7,038	1:59.3
89	Aaron Villanueva	36		ESP		7,011	1:59.8
90	Paul Chevalier	30		FRA		6,991	2:00.1
91	Bill Sheldon	72	Derby	GBR	British Army	6,980	2:00.3
92	Sarah Gagnon	30		CAN		6,968	2:00.5
93	Bec Pryer	40		AUS		6,933	2:01.1
94	Stephen Selwood	69	Yate	GBR	The Diamonds (Over Sixties Erging Group)	6,930	2:01.2
95	Ramon Cunat	30		ESP		6,929	2:01.2
96	Jeremy Baldwin	46		USA	White Mountain Crossfit	6,920	2:01.3
97	Paul Conover	67		USA		6,919	2:01.4
98	Nicholas Bradford	52		GBR		6,908	2:01.5
99	Derek Moroz	52		CAN		6,905	2:01.6
100	matt hopkins	44		USA		6,903	2:01.6