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
1	Piotr Grzegdala	36	Poznań	POL		4,360	1:36.3
2	Elliott Apel	28		AUS		4,299	1:37.6
3	Michael Evans	55	COTW	GBR		4,263	1:38.5
4	Ron Peterson	40	Key West , FL	USA	SUB-7 IRC	4,260	1:38.5
5	Lawson Morris-Whyte	31	Dunedin	NZL	Cure Boating Club, Kaiapoi, NZ	4,254	1:38.7
6	Ryan League	37		USA		4,237	1:39.1
7	Justin Campbell	46	Encinitas , CA	USA	GARAGEATHLETE	4,207	1:39.8
8	Nicholas Pryszlak	45	NJ	USA		4,205	1:39.8
9	Oran Arms	35		USA		4,201	1:39.9
10	Sam Stretch	33		GBR		4,199	1:40.0
11	Peter Fuchs	34		GER		4,186	1:40.3
12	Richard Blank	53	Uitgeest	NED		4,171	1:40.6
13	Alex Smith	57		GER		4,166	1:40.8
14	Dusan Machacek	59	Praha	CZE		4,130	1:41.6
15	Luke Maguire	38		GBR		4,118	1:41.9
16	Brian Turner	57	Peterborough, ON	CAN	Team Canada	4,095	1:42.5
17	Jesse Strong	45	MN	USA	Rowfit	4,084	1:42.8
18	Paddy Schramm	31		GER		4,070	1:43.1
19	Jim Dvorsky	42	Laurel, MD	USA		4,065	1:43.3
20	Mat Roberts	45		AUS		4,059	1:43.4
21	Josh Weirich	32		USA		4,058	1:43.4
21	Mark Caraway	39		USA		4,058	1:43.4
23	Rob Mazzarella	50	Virginia Beach	USA		4,052	1:43.6
24	jonatan flores	50	Laredo	ESP		4,045	1:43.8
25	Lukas Ksoll	42		GER		4,031	1:44.1
26	eM Arti	45		POL		4,030	1:44.2
27	Will Jones	45		GBR		4,028	1:44.2
27	Zach Payne	36		USA		4,028	1:44.2
29	Dave Booth	47		AUS		4,021	1:44.4
30	Col Sills	41		IRL		4,020	1:44.4
31	Tom Teuma	35	Penrith, NSW	AUS		4,018	1:44.5
32	Florian Vogler	43		GER		4,017	1:44.5
33	JH H	32		NOR		4,016	1:44.5
34	Marcelo Albuquerque	45	Recife	BRA		4,012	1:44.6
35	Florian Strähhuber	49		SUI		4,010	1:44.7
36	Brooke Bauersfeld	50		USA		4,009	1:44.7
37	Wouter Lapeirre	47		BEL		4,003	1:44.9
38	Adam Stage	44		GBR		4,000	1:45.0
39	Marc Gerber	40		GER		3,999	1:45.0
40	Pavao Klarin	23		CRO		3,998	1:45.0
41	David Moulton	44		GBR		3,997	1:45.0
42	Sean Smith	55		AUS		3,995	1:45.1
43	William Burkhart	48		USA		3,994	1:45.1
43	Marius Lundegaard	31		NOR		3,994	1:45.1
45	Paweł Karwowski	32	Celiny	POL		3,991	1:45.2
46	Bernhard Spanke	65		GER		3,990	1:45.2
47	David Marquez	45		ESP		3,989	1:45.2
48	Jordan Gallivan	37		USA		3,987	1:45.3
49	J S	43		USA		3,986	1:45.3
50	Patrick Frazier	38		USA		3,976	1:45.6