Workout of the Day

« January 26, 2026

3/4/5/4/3 minutes with 2 minutes rest

An interval pyramid starting at 3 minutes, increasing by 1 minute each interval to a maximum of 5 minutes and then back down to 3 minutes. 2 minutes rest between intervals.

Pos.	Name	Age	Location	Country	Club/Affiliation	Result	Pace
1000	Megan Redman	33		AUS		4,066	2:20.1
1000	Werner Baumgartner	70		SUI		4,066	2:20.1
1003	Kostas Grigoropoulos	52		GRE		4,065	2:20.2
1004	Thomas Savage	-		USA		4,064	2:20.2
1005	Roberto Scharf	51	Eisenach	GER		4,063	2:20.2
1005	David Caudle	74	Covington, WA	USA	The Diamonds (Over Sixties Erging Group)	4,063	2:20.2
1007	Thomas Muro	47		USA		4,062	2:20.3
1007	Félix-Antoine Marcoux	34		CAN		4,062	2:20.3
1007	Andrew Kinley	47	Rensselaer, NY	USA		4,062	2:20.3
1010	锐黄	32		CHN		4,061	2:20.3
1011	T H	51		GER		4,059	2:20.4
1012	James Gobbett	85	Rovereto	ITA		4,053	2:20.6
1013	Lutz Hesse	35		GER		4,052	2:20.6
1014	Florence Thill	31		LUX		4,051	2:20.7
1014	Jeff Cutler	58	Philadelphia , PA	USA		4,051	2:20.7
1016	Sarah Allard	53		GBR		4,050	2:20.7
1016	Carlos Laya	53	Palencia	ESP		4,050	2:20.7
1018	Alexander Niemeyer	53		GER		4,047	2:20.8
1019	Chaz C	44		GBR		4,043	2:20.9
1019	Tim Koves	57	Raleigh, NC	USA		4,043	2:20.9
1021	Lance Nakamura	56		USA		4,042	2:21.0
1022	Pamela Brazil	51	Calgary, AB	CAN	Crew Club Athletics	4,041	2:21.0
1023	Geoff Cook	66		GBR		4,040	2:21.0
1024	Laura Enns	46		CAN		4,039	2:21.1
1025	K Sims	48		USA		4,038	2:21.1
1026	Megan Ernst	39		USA		4,036	2:21.2
1026	Steff Ross	46		USA		4,036	2:21.2
1026	Damon Clifford	55		GBR		4,036	2:21.2
1026	Jelena Jambrek	35		CRO		4,036	2:21.2
1030	chris bruce	77	Felixstowe	GBR	The Diamonds (Over Sixties Erging Group)	4,035	2:21.2
1031	Hermione Isaac	35		GBR		4,034	2:21.2
1031	Michael Nagy	63		SWE		4,034	2:21.2
1033	Greg Schmidt	65	Peoria, AZ	USA		4,033	2:21.3
1033	Michael Friess	63		USA		4,033	2:21.3
1033	Tobias Habermehl	50	Kelkheim	GER		4,033	2:21.3
1036	Virgil Whitlow	58		USA		4,031	2:21.4
1036	Harry N. Strijbos	65		NED		4,031	2:21.4
1038	Tomas Sa	51		ESP		4,029	2:21.4
1038	Thierry Tajan	60		FRA		4,029	2:21.4
1038	Mari Beth	44		USA		4,029	2:21.4
1041	Calvados Young	43		CHN		4,028	2:21.5
1042	Nige Lound	63	SKEGNESS	GBR	The Diamonds (Over Sixties Erging Group)	4,026	2:21.5
1042	Karl Werckmann	71	Prescott Valley, AZ	USA	The Diamonds (Over Sixties Erging Group)	4,026	2:21.5
1044	Kath Miller	52		GBR		4,020	2:21.7
1045	Trev Taylor	70		GBR		4,019	2:21.8
1046	Sarah Burgess	55		GBR		4,017	2:21.8
1046	Pam Tengdin	65	Hanover, NH	USA	Upper Valley Rowing Foundation	4,017	2:21.8
1048	Valerie Dunn	56		USA	Prince William Rowing Club	4,015	2:21.9
1048	Darren Maloney	48		GBR	ZOLL VRC	4,015	2:21.9
1050	courtney santo	49	Memphis, TN	USA	Scott Street CrossFit	4,013	2:22.0