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
1	Tommy O’Neill	37		GBR		4,532	1:45.9
2	Marcel Dols	53		AUS		4,512	1:46.3
3	Lawson Morris-Whyte	31	Dunedin	NZL	Cure Boating Club, Kaiapoi, NZ	4,477	1:47.2
4	Marc Boumans	51		NED		4,409	1:48.8
5	Brian McIntyre	36		USA		4,384	1:49.4
6	A A	47		AUS		4,377	1:49.6
7	Haydn Holmes	51		RSA		4,326	1:50.9
8	James McKay	46	Newtownabbey	IRL		4,321	1:51.0
9	Allan Hallberg	70		NZL		4,072	1:57.8
9	Gethin Rees	51		GBR		4,072	1:57.8
11	Jan Leijon	62	Norrahammar	SWE		4,055	1:58.3
12	lafeil wu	46	青岛	CHN		4,054	1:58.4
13	Dr. Ulf Dörwald	56	Kitzbühel	AUT		4,048	1:58.5
14	Brad Denver	47	VIC	AUS		4,043	1:58.7
15	David Sykes	63		AUS		4,023	1:59.3
16	Johan Hammarsten	45		SWE		4,010	1:59.7
17	Roelof Oostra	42	Friesland	NED		4,005	1:59.8
18	Hjalte Hojsgaard	41		GBR		3,959	2:01.2
19	Neal Brannigan	59	Kent	GBR		3,878	2:03.7
20	Marcus Schug	48	Grenzach-Wyhlen	GER	Basler Ruder-Club	3,868	2:04.0
21	Jordi Salamó	47		ESP		3,813	2:05.8
22	Tom Szakacs	48		CAN		3,808	2:06.0
23	Armando Cruz III	45		USA		3,783	2:06.8
24	Sven Rudberg	72	Jarfalla, Stockholm	SWE	The Diamonds (Over Sixties Erging Group)	3,720	2:09.0
25	Henrik M	33		DEN		3,701	2:09.6
26	Matthew Barlow	55		GBR		3,686	2:10.2
27	Christian Greiner	53		GER		3,668	2:10.8
28	Enrique Salesa Isart	58	Barcelona	ESP	Reial Club Maritim Barcelona	3,657	2:11.2
29	Sylvain Boulard	44		FRA		3,643	2:11.7
30	Roy Norrington	57		NZL		3,632	2:12.1
31	Marcus Günther	46		GER		3,629	2:12.2
32	Joe Cruse	27		GBR		3,618	2:12.6
33	Tito Aquilina	58		UAE		3,616	2:12.7
34	James Hooton	68	CHICHESTER	GBR	The Diamonds (Over Sixties Erging Group)	3,579	2:14.1
35	Jakob Björk	32		SWE		3,563	2:14.7
36	Tayla Brady	30		AUS		3,527	2:16.0
37	Shane Casey	52	MI	USA		3,518	2:16.4
38	Iain Taylor	57	Dunfermline	GBR		3,465	2:18.5
39	Hannes Botes	66	Johannesburg	RSA	The Diamonds (Over Sixties Erging Group)	3,389	2:21.6
40	Tarun Yamdagni	46	Perth 🇦🇺, WA	AUS	RowAlong	3,384	2:21.8
40	Lisa Trussler	35		GBR		3,384	2:21.8
42	Karl Quehenberger	54		AUT		3,383	2:21.8
43	Lars Holmström	56	Köping	SWE		3,365	2:22.6
44	Daniel Jelinek	51		SWE		3,268	2:26.8
45	Andy Mcintosh	60	Gympie , QLD	AUS	The Diamonds (Over Sixties Erging Group)	3,205	2:29.7
45	Miguel Silva	32		POR		3,205	2:29.7
47	Fiona McGovern	36		GBR		3,192	2:30.3
48	Rene Wuertele	47		SWE		3,133	2:33.2
49	Sofia Lourenço	46		POR		2,795	2:51.7
50	Jacqueline Casey	75		GBR	The Diamonds (Over Sixties Erging Group)	2,460	3:15.1