Workout of the Day

« March 5, 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
1301	Anette Høstmælingen	43		NOR		2,816	2:50.4
1302	Stephen Murphy	75	Reston, VA	USA	The Diamonds (Over Sixties Erging Group)	2,814	2:50.5
1303	Ben Posten	70		USA		2,813	2:50.6
1304	Mark Jackson	70		USA		2,808	2:50.9
1305	Colleen Grum	54	ON	CAN	RowAlong	2,806	2:51.0
1306	Evan Friedman	49		USA		2,804	2:51.1
1307	Barbara Johnson	75	Orange Park, FL	USA	TEAM MELALEUCA	2,802	2:51.3
1308	Jennifer Brach	55		USA		2,800	2:51.4
1309	Shanda Coppedge	53	Kansas, OK	USA	TEAM MELALEUCA	2,797	2:51.6
1310	Matt Krause	49	Allentown, PA	USA	Darkhorse Rowing	2,795	2:51.7
1311	Patrick Shansey	-		USA		2,789	2:52.1
1312	Courtenay Gallon	44		USA		2,787	2:52.2
1313	Rachel Watts	42		AUS		2,782	2:52.5
1314	Rebecca Moore	41		USA		2,775	2:52.9
1315	Patricia George	51		USA		2,766	2:53.5
1316	Sunchica Bliznakovska	50		MKD		2,764	2:53.6
1317	Diamantino Ferreira	77		POR		2,762	2:53.7
1317	George Krogstie	58		USA		2,762	2:53.7
1319	Andrew Wynn	55	Brisbane, QLD	AUS	Age Without Limits	2,760	2:53.9
1320	Joi Cox	62		USA		2,759	2:53.9
1321	Barbara Moran	72	Brookeville, MD	USA	University of New Mexico	2,758	2:54.0
1322	Lucy Hitt	64		USA		2,744	2:54.9
1323	Susanne Mooslehner	65		GER		2,738	2:55.3
1324	Carl Millen	75	Warwick, Qld, QLD	AUS	The Diamonds (Over Sixties Erging Group)	2,734	2:55.5
1325	Nicole Schwiethal	46		GER		2,732	2:55.6
1326	Pat Brady	44		USA		2,721	2:56.4
1327	Amy Briggs	55		USA		2,710	2:57.1
1328	Jackie Gentle	58		GBR		2,706	2:57.3
1329	Luis Tolentino	38		MEX		2,704	2:57.5
1330	Guido Mende	63		GER		2,696	2:58.0
1331	Leanne Waterman	52		USA		2,694	2:58.1
1332	Natalia Hilton	29		USA		2,691	2:58.3
1333	Dan Brantley	69	Dallas, TX	USA	Moody Family YMCA Rowers	2,689	2:58.5
1334	bucky lemarroy	75		MEX	CrossFit Entrena-t	2,688	2:58.5
1335	Janelle Long	38		USA		2,659	3:00.5
1336	Astrid Bader	58	Greifswald	GER		2,656	3:00.7
1337	Deric Chang	40		MAS		2,655	3:00.7
1337	Ali Denning	36		USA	U.S. Coast Guard	2,655	3:00.7
1339	Pedro P	57		BRA		2,650	3:01.1
1340	Sonja Smith	45		USA		2,645	3:01.4
1341	Wing Ng	53	San Francisco, CA	USA	Marin Rowing Association	2,644	3:01.5
1341	Paul Anderson	59	Cheshire	GBR		2,644	3:01.5
1343	Karen S	55	Tempe, AZ	USA		2,642	3:01.6
1343	Jutta Scholz	57		GER		2,642	3:01.6
1345	Barbara Agbaje	44		CAN		2,639	3:01.8
1346	Kathaleen Simmons	77	Hernando , MS	USA	TEAM MELALEUCA	2,630	3:02.5
1347	Johanna Kruse	33		GER		2,628	3:02.6
1348	Kelly Yeggle	46		USA		2,627	3:02.7
1348	Brooke Walsh	48	Davidsonville, MD	USA	Annapolis Rowing Club	2,627	3:02.7
1350	Jennifer Andrew	55		USA		2,620	3:03.2