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
1100	Jeff Cutler	58	Philadelphia , PA	USA		4,051	2:20.7
1100	Aaron Hudson	44		USA		4,051	2:20.7
1103	Sarah Allard	53		GBR		4,050	2:20.7
1103	Carlos Laya	53	Palencia	ESP		4,050	2:20.7
1105	Alexander Niemeyer	53		GER		4,047	2:20.8
1106	Paul Fernan	64	Arnold, MD	USA		4,044	2:20.9
1107	Chaz C	44		GBR		4,043	2:20.9
1107	Tim Koves	57	Raleigh, NC	USA		4,043	2:20.9
1109	Lance Nakamura	56		USA		4,042	2:21.0
1110	Pamela Brazil	51	Calgary, AB	CAN	Crew Club Athletics	4,041	2:21.0
1111	Geoff Cook	66		GBR		4,040	2:21.0
1112	Laura Enns	46		CAN		4,039	2:21.1
1112	Rob Battenfield	47		USA		4,039	2:21.1
1114	K Sims	48		USA		4,038	2:21.1
1115	Megan Ernst	39		USA		4,036	2:21.2
1115	Steff Ross	46		USA		4,036	2:21.2
1115	Damon Clifford	55		GBR		4,036	2:21.2
1115	Jelena Jambrek	35		CRO		4,036	2:21.2
1115	Vanessa Breton	34		CAN		4,036	2:21.2
1120	chris bruce	77	Felixstowe	GBR	The Diamonds (Over Sixties Erging Group)	4,035	2:21.2
1121	Hermione Isaac	35		GBR		4,034	2:21.2
1121	Michael Nagy	63		SWE		4,034	2:21.2
1123	Greg Schmidt	65	Peoria, AZ	USA		4,033	2:21.3
1123	Michael Friess	63		USA		4,033	2:21.3
1123	Tobias Habermehl	50	Kelkheim	GER		4,033	2:21.3
1123	Shane Egnew	46		USA		4,033	2:21.3
1127	Virgil Whitlow	58		USA		4,031	2:21.4
1127	Harry N. Strijbos	65		NED		4,031	2:21.4
1129	Tomas Sa	51		ESP		4,029	2:21.4
1129	Thierry Tajan	60		FRA		4,029	2:21.4
1129	Mari Beth	44		USA		4,029	2:21.4
1132	Calvados Young	43		CHN		4,028	2:21.5
1133	Nige Lound	63	SKEGNESS	GBR	The Diamonds (Over Sixties Erging Group)	4,026	2:21.5
1133	Karl Werckmann	71	Prescott Valley, AZ	USA	The Diamonds (Over Sixties Erging Group)	4,026	2:21.5
1135	Kath Miller	52		GBR		4,020	2:21.7
1136	Trev Taylor	70		GBR		4,019	2:21.8
1137	Sarah Burgess	55		GBR		4,017	2:21.8
1137	Pam Tengdin	65	Hanover, NH	USA	Upper Valley Rowing Foundation	4,017	2:21.8
1139	Pete B	39		USA		4,016	2:21.9
1140	Valerie Dunn	56		USA	Prince William Rowing Club	4,015	2:21.9
1140	Darren Maloney	48		GBR	ZOLL VRC	4,015	2:21.9
1142	courtney santo	49	Memphis, TN	USA	Scott Street CrossFit	4,013	2:22.0
1143	Craig Smith	70		GBR		4,011	2:22.1
1144	Tom Goodman	43		GBR		4,010	2:22.1
1144	Susan Atkinson	51		GBR	Worlds Toughest Row (WTR)	4,010	2:22.1
1144	Kurt Krumholz	63		USA		4,010	2:22.1
1147	Karen Volk	53		CAN		4,008	2:22.2
1148	Sarah Millen	46		AUS		4,007	2:22.2
1149	Diane H	54	NJ	USA		4,003	2:22.3
1149	Vanessa Capella	54		BRA		4,003	2:22.3