Workout of the Day

« January 11, 2026

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
51	Sascha Zueffle	49		HKG		3,797	2:06.4
52	Alexander Lunden	40		SWE		3,785	2:06.8
53	Steve Schulz	57		USA		3,783	2:06.8
54	Marty MacIntyre	41		CAN		3,780	2:06.9
55	Rhys Harvey	29	Newcastle, NSW	AUS		3,773	2:07.2
56	David Ford	56	Fleet Hampshire	GBR	Quintin Boat Club	3,760	2:07.6
57	Pete Hammack	-		USA		3,757	2:07.7
58	Daniel Klee	38		SUI		3,718	2:09.1
59	Adrian Ward	60		GBR		3,717	2:09.1
60	Tor Arne Birkeland	46		NOR		3,700	2:09.7
61	Enric Salesa Isart	58	Barcelona	ESP	Reial Club Maritim Barcelona	3,689	2:10.1
62	Shane Hartley	46		USA		3,677	2:10.5
63	Eivind Bøe	37		NOR		3,669	2:10.8
64	Joe Wilson	50		USA		3,668	2:10.8
65	James Hooton	69	CHICHESTER	GBR	The Diamonds (Over Sixties Erging Group)	3,660	2:11.1
66	Michael Gierhake	62		GER		3,654	2:11.3
67	Michael Andrew	55		GBR		3,651	2:11.4
68	Hans-Joachim Vollrath	61		GER		3,650	2:11.5
69	Rainer Hartmann	38		GER		3,646	2:11.6
70	Roy Norrington	57		NZL		3,643	2:11.7
71	Marcus Günther	46	Schneeberg	GER		3,638	2:11.9
72	Menno Merlijn	49	Purmerend	NED		3,603	2:13.2
73	Derek Kettle	55		CAN	The Fitness Hall	3,595	2:13.5
74	Peter Huber	48	Kissing	GER		3,592	2:13.6
75	Josh Marans	43		USA		3,591	2:13.6
76	Dan Shallcross	51		USA		3,576	2:14.2
77	Karl-Johan Tångby	47		SWE		3,566	2:14.6
78	Siobhan McHugh	44		IRL	South Dublin Strength & Conditioning	3,564	2:14.6
79	Robert Bernardo	42	OH	USA		3,539	2:15.6
80	Julia Gillros	32		NOR		3,536	2:15.7
81	Mikael Oja	63	Kiruna	SWE		3,535	2:15.7
82	Benjamin Deniaud	28		FRA		3,526	2:16.1
83	S Tang	51		NED		3,513	2:16.6
84	Mark Raine	43		GBR		3,507	2:16.8
85	Terry Martinez	62		USA		3,492	2:17.4
86	Emma Snowdon	51		GBR		3,479	2:17.9
87	Shane Casey	52	MI	USA		3,454	2:18.9
88	Per Gammeltoft	50		DEN		3,408	2:20.8
89	Ilya Zinchenko	26		UKR		3,395	2:21.3
90	Paul Khalil Saucier	49		USA		3,388	2:21.6
91	Benjamin Hogstad	43		NOR		3,382	2:21.9
92	Geir Ytrehus	47		NOR		3,379	2:22.0
93	Kevin Bird	62	Milton Keynes	GBR		3,360	2:22.8
94	Merete Ravnberg	49		NOR		3,344	2:23.5
95	Lennart Ehrencrona	45	Töcksfors	SWE		3,311	2:24.9
96	Jill Percival	46	County Durham	GBR		3,290	2:25.8
97	Damon Clifford	55		GBR		3,279	2:26.3
98	Linas Zajankauskas	58	New york, NY	USA		3,260	2:27.2
99	Alexandra Lortz	56	Alfter	GER		3,239	2:28.1
100	Flavie Aubagnac	26		FRA		3,234	2:28.4