Workout of the Day

« December 14, 2025 »

1 min, 2 min, 3 min, 4 min, 3 min, 2 min, 1 min pyramid / 1 min easy

Seven intervals in a pyramid of 1-2-3-4-3-2-1 minutes, with one minute of rest in between each piece.

Pos.	Name	Age	Location	Country	Club/Affiliation	Result	Pace
1100	Barb Flosdorf	74	Lititz, PA	USA		3,374	2:22.2
1102	Michael Fitzpatrick	66		GBR		3,373	2:22.3
1102	Rod Cooper	63	San Jose, CA	USA	The Diamonds (Over Sixties Erging Group)	3,373	2:22.3
1104	Emma Wilson	54		AUS		3,371	2:22.3
1105	Sergej Ostojis	54		SRB		3,370	2:22.4
1106	Rory Drysdale	-		NZL		3,369	2:22.4
1106	Gustav Aagenes Ersdal	63		NOR		3,369	2:22.4
1106	Neil Bowdrey	59		GBR		3,369	2:22.4
1109	Saulo Martínez	44		MEX		3,368	2:22.5
1110	Gunnar Putz	54		GER		3,366	2:22.6
1110	Steffen Kahlmann	62		GER		3,366	2:22.6
1112	Anne Whitworth	61		USA		3,365	2:22.6
1113	Ian Barnes	56	Manchester	GBR	LUNA-TICS	3,364	2:22.6
1114	Jan Hedegaard	60	Copenhagen	DEN	The Diamonds (Over Sixties Erging Group)	3,362	2:22.7
1114	Brian Lehman	56		USA		3,362	2:22.7
1114	Mark Gibbs	53		GBR		3,362	2:22.7
1114	Anne Swann	62	ME	USA	Darkhorse Rowing	3,362	2:22.7
1118	Mike Gravelle	45		USA		3,361	2:22.8
1118	Moiz S	39		USA		3,361	2:22.8
1120	Eric Jiao	41		CHN		3,359	2:22.8
1120	L A	54		NED		3,359	2:22.8
1122	Mirianne Giroux	43		USA		3,358	2:22.9
1123	Kristin Larson	53	Boulder, CO	USA		3,357	2:22.9
1123	Vanessa Nightingale	45		GBR		3,357	2:22.9
1125	Susan Atkinson	51		GBR		3,356	2:23.0
1126	Sabrina Rasmussen	42		SUI	Forum Flyers	3,355	2:23.0
1126	Julia Strele	34		GER		3,355	2:23.0
1126	Leila Lackey	40	MD	USA		3,355	2:23.0
1129	John Franklin	55		USA		3,351	2:23.2
1130	Deborah Fanning	55		GBR		3,350	2:23.2
1130	Benjamin Dickel	42		GER		3,350	2:23.2
1132	John Blumenauer	59		USA		3,349	2:23.3
1133	T H	51		GER		3,348	2:23.3
1133	Hannah Withers	36		USA		3,348	2:23.3
1135	Betsy Cogswell	48		USA		3,345	2:23.4
1135	Amy Tabata	49	BC	CAN		3,345	2:23.4
1137	Zack Monninger	45		USA		3,344	2:23.5
1137	Hugh Nimmo	76	Glasgow	GBR		3,344	2:23.5
1137	Ely Fletcher	45		USA		3,344	2:23.5
1140	Chris Roath	36		USA		3,343	2:23.5
1141	David Herring	49	IN	USA		3,342	2:23.6
1141	Eric Smith	54	Stowe, VT	USA	Garmin Connect	3,342	2:23.6
1143	Michael Martin	45		USA		3,340	2:23.7
1144	Ellen Whelan-Wuest	42		USA		3,338	2:23.7
1145	Karen Tate Gray	67		USA		3,337	2:23.8
1146	Giuseppe Di Gregorio	54		ITA		3,331	2:24.1
1147	Sue Fondrie	60	WI	USA		3,330	2:24.1
1147	Argo S	47		USA		3,330	2:24.1
1149	Katelyn Hawkins	38		USA		3,329	2:24.1
1150	Thomas Rieder	41		VIE		3,327	2:24.2