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
1601	Mus Nasmian	46		MAS		2,843	2:27.7
1601	Alex Colston	38		USA		2,843	2:27.7
1601	Denise Whitten	54		USA		2,843	2:27.7
1601	Heather Bakker	43		USA		2,843	2:27.7
1601	Brian Furey	40	Columbia Falls, MT	USA		2,843	2:27.7
1601	Christine Pal	60		USA		2,843	2:27.7
1601	Mirian Pérez	35		MEX		2,843	2:27.7
1608	Juan Vallmitjana	65		SUI		2,842	2:27.7
1609	Tomasz Jastrzebski	48		POL		2,841	2:27.8
1609	Harry Lim	47	Orlando, FL	USA		2,841	2:27.8
1609	Keith Burak	64		CAN		2,841	2:27.8
1612	Steve Ausmeier	35		GER		2,840	2:27.8
1613	Michelle Foster	57		GBR		2,839	2:27.9
1614	Irfan Jeeva	48	Leeds	GBR		2,838	2:27.9
1614	Rene Maurer	49	Vorarlberg	AUT		2,838	2:27.9
1616	minjae kang	39		KOR		2,835	2:28.1
1616	Alecia R	40		USA		2,835	2:28.1
1616	Matt Pedrotty	54	FL	USA		2,835	2:28.1
1616	Elio Sanchez	50	Guaynabo	PUR		2,835	2:28.1
1620	Robert Arbaugh	56	Cookeville, TN	USA		2,833	2:28.2
1621	Frank Prechtel	45	Nürnberg	GER	GERMAN Rowers and FRIENDS United	2,832	2:28.3
1621	tom esker	50		USA		2,832	2:28.3
1623	Carol Marks	58	Huntsville, AL	USA	GARAGEATHLETE	2,830	2:28.4
1624	Deborah Jarvis	56	ACT	AUS		2,829	2:28.4
1625	Paula Senn	62	woodbridge, VA	USA	Team FNO (Female Navy Officers)	2,828	2:28.5
1625	JL Tarr	56		USA		2,828	2:28.5
1627	Adrian Alfonso	40		USA		2,827	2:28.5
1627	Yvette Steyn	37		USA		2,827	2:28.5
1627	Carson Davis	40		USA		2,827	2:28.5
1630	Barry Webster	72	Ardrossan	GBR	Scotland The Wave	2,826	2:28.6
1630	Markus T	51		CAN		2,826	2:28.6
1632	Stephanie Boehmer	38		USA		2,824	2:28.7
1632	Claude Girouard	49		CAN		2,824	2:28.7
1634	Pernille Liza Nissen	38		DEN		2,823	2:28.7
1635	BC Adams	68	Chichester	GBR		2,822	2:28.8
1635	Rebecca Frohning	47		USA		2,822	2:28.8
1637	Christopher Wheadon	48		NZL		2,821	2:28.8
1637	David Whitten	58		USA		2,821	2:28.8
1639	Edward Liu	37		CAN		2,820	2:28.9
1640	Pete Strachota	69	Apex, NC	USA		2,819	2:28.9
1641	Julia DuMars	62	Black Mountain , NC	USA		2,818	2:29.0
1642	Wendy Dines	57		GBR		2,817	2:29.0
1642	DAVID LENHART	64	Bend, OR	USA		2,817	2:29.0
1644	Richard Walls	49		GBR		2,816	2:29.1
1644	Rosario Martínez Rugama	53	CDMX	MEX		2,816	2:29.1
1644	Eric Kerr	27		CAN		2,816	2:29.1
1644	Kate Drinan	41		USA		2,816	2:29.1
1648	John Cotterill	70	Sydney, NSW	AUS		2,814	2:29.2
1649	Jonathon Fink	52		USA		2,812	2:29.3
1650	Keree McIntyre	48		USA		2,811	2:29.4