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
1300	Ally Person	30		USA		3,130	2:33.3
1302	Marina Ungurean	34		CAN		3,129	2:33.4
1303	Tania Farmer	57	calgary	CAN	RowPro Rowers	3,128	2:33.4
1303	Patrick Nijs	70	Heist-op-den-Berg	BEL	Actarus Rowing Crew	3,128	2:33.4
1305	Korben Lee	15		USA		3,126	2:33.5
1306	Nick Manzi	56	Salisbury	GBR		3,123	2:33.6
1306	Heather Pearson	53		CAN		3,123	2:33.6
1306	Marian Oesterwinter	43	Wipperfuerth	GER		3,123	2:33.6
1309	Ioanna Lytra	41		AUT		3,116	2:34.0
1310	Kate Partridge	42	GA	USA	Street Parking	3,115	2:34.0
1311	Elizabeth Rainwater	39		USA		3,109	2:34.3
1312	Emeline Jourdain	32		FRA		3,105	2:34.5
1313	Aaron Wilbanks	57		USA		3,103	2:34.6
1314	John D Woods	63	Belfast	IRL		3,102	2:34.7
1314	Pancho Cole	72	Bar Harbor, ME	USA	Old and Get Out of Our Way	3,102	2:34.7
1316	Gitti B	43		AUT		3,099	2:34.8
1317	Baris O	25		TUR		3,094	2:35.1
1318	Jacob Lee	20		GBR		3,090	2:35.3
1319	Kirstin Westover	48		GBR		3,086	2:35.5
1320	Thomas Scotton	68	Middletown, CT	USA		3,083	2:35.6
1321	elocin Freeze	42		GER		3,072	2:36.2
1322	Rüdiger L.	47		GER		3,069	2:36.4
1323	Kyle DeGroat	33		USA		3,068	2:36.4
1324	Kathy Wrotniak	68		USA	Syracuse Chargers Rowing Club	3,063	2:36.7
1325	Hans Pfeil	62		GER	Free Spirits	3,060	2:36.8
1326	Mattia Bruni	35		ITA		3,059	2:36.9
1327	Kammeron Hughes	40		GBR		3,057	2:37.0
1328	Jack Lemery	75		USA		3,056	2:37.0
1329	Kirsty Nicholson	40	Glasgow	GBR		3,055	2:37.1
1329	Daniel Rey	50		USA		3,055	2:37.1
1329	Kaile Ferguson	35	Boulder , CO	USA		3,055	2:37.1
1332	Mauricio Ramirez	58	Tallahassee, FL	USA		3,054	2:37.1
1333	Andrii Tovkai	26		UKR		3,053	2:37.2
1334	Patrice Glover	74	Lambertville, NJ	USA	Swan Creek Rowing Club	3,052	2:37.2
1335	Ian Nimmo	85	Innerleithen	GBR	Team Diamonds	3,045	2:37.6
1335	Tomes Toyama	43	CA	USA		3,045	2:37.6
1337	Alessandro Borgognone	68	Rome	ITA	The Diamonds (Over Sixties Erging Group)	3,044	2:37.6
1337	anja ojstersek	42		SLO		3,044	2:37.6
1337	Jane Ellis	68		USA		3,044	2:37.6
1337	Steven Shultis	61		USA		3,044	2:37.6
1341	Cathy Sk	61	Berlin	GER		3,042	2:37.7
1342	Sarah Armitage	54		GBR		3,039	2:37.9
1342	Melissa Crimmings	47		USA		3,039	2:37.9
1342	Rupert Yip	59		USA		3,039	2:37.9
1345	Dominik Gütermann	43		GER		3,035	2:38.1
1346	Dorien Van Loock	38	Heist op den Berg	BEL	Crossfit Ambrosius	3,033	2:38.2
1346	H Measom	51		USA		3,033	2:38.2
1348	Götz Jonas	64		GER		3,032	2:38.3
1349	Gerry Pang	75		USA		3,030	2:38.4
1350	Anders Petersen	43		DEN		3,029	2:38.4