Workout of the Day

« January 29, 2026 »

2 min, 3 min, 4 min, 3 min, 2 min pyramid / 2 min easy

Five intervals in a pyramid of 2-3-4-3-2 minutes, with two minutes of rest in between each piece.

Pos.	Name	Age	Location	Country	Club/Affiliation	Result	Pace
1950	Melissa Karabinis	49		USA		2,501	2:47.9
1952	Julia Börder	43		GER		2,499	2:48.0
1953	John E	37		USA		2,497	2:48.2
1954	Jennifer Brach	55		USA		2,496	2:48.2
1955	Angelika Redecke	73	Kempen	GER		2,495	2:48.3
1955	Michele Kim	61	Mahopac, NY	USA	Age Without Limits	2,495	2:48.3
1957	Rachell Nagorsen	36		USA		2,493	2:48.4
1958	Tom Seabolt	73	Port Orange, FL	USA		2,488	2:48.8
1958	Bethany Fosdyck	46		USA		2,488	2:48.8
1960	Celeste M	53		USA		2,484	2:49.0
1960	Anne Hoehn	62		USA		2,484	2:49.0
1960	Barbara Johnson	75	Orange Park, FL	USA	TEAM MELALEUCA	2,484	2:49.0
1963	Monica Garza	52		USA		2,483	2:49.1
1964	Denise Hansen	49		USA		2,479	2:49.4
1965	D L	50		USA		2,474	2:49.7
1966	Alicia Amaro Streblow	69		USA		2,473	2:49.8
1967	Karen Hewett	48		USA		2,472	2:49.9
1968	Suzanne Hixson	66		USA		2,465	2:50.3
1969	Darius Potts	58	IA	USA		2,461	2:50.6
1969	Joe McCollum	40		USA		2,461	2:50.6
1971	00 6	33		CHN		2,460	2:50.7
1972	Bill Caufield	64		USA		2,455	2:51.0
1973	Sigrid Matthaei	61	Kirchdorf/Krems	AUT		2,453	2:51.2
1973	Roxane Simonian	73	Claremont, CA	USA		2,453	2:51.2
1975	Wayne Strong	94	Guatay, CA	USA	The Diamonds (Over Sixties Erging Group)	2,451	2:51.3
1976	Carl Millen	75	Warwick, Qld, QLD	AUS	The Diamonds (Over Sixties Erging Group)	2,446	2:51.7
1977	Becky Swanson	69		USA		2,443	2:51.9
1978	Kristen Etheridge	51		USA		2,441	2:52.0
1979	Anna Kapodistria	41		GRE		2,437	2:52.3
1980	Jackie Munoz	58		GBR		2,435	2:52.4
1980	Kathaleen Simmons	77	Hernando , MS	USA	TEAM MELALEUCA	2,435	2:52.4
1982	Vickie J	11		CAN		2,434	2:52.5
1983	Melanie Niermeyer	55		USA		2,432	2:52.6
1984	Arnika Jahnke	38		CAN		2,431	2:52.7
1984	Sarah Gonzales	60		USA		2,431	2:52.7
1986	Chris Graham	52	Clute , TX	USA		2,428	2:52.9
1987	Jay Bear	26		USA		2,424	2:53.2
1988	Kelly Van Asbroeck	43		BEL		2,423	2:53.3
1988	Kathy Scott	52	Dover, DE	USA		2,423	2:53.3
1990	Lynn Rinehart	65	Boise, ID	USA		2,421	2:53.4
1991	Rebecca Moore	41		USA		2,420	2:53.5
1991	Robert Alexander	81	Port Townsend, WA	USA	Rat Island Rowing & Sculling Club, Port Townsend, WA	2,420	2:53.5
1993	Bill Dexter	76		USA		2,414	2:53.9
1994	Rebecca Ødegaard	48		NOR		2,411	2:54.2
1994	Mercedes Eguizabal	68	Doerun, GA	USA		2,411	2:54.2
1996	monica burden	54		USA		2,410	2:54.2
1997	Louise Devereux-Power	51		IRL		2,404	2:54.7
1998	Karen Dexter	72		USA		2,400	2:55.0
1999	Betty Darley	24		USA		2,399	2:55.0
2000	Pete Heppell	65		GBR		2,395	2:55.3