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
99	Dimitri Vasdekis	38	Brisbane, QLD	AUS		4,112	1:56.7
102	Blaise Aberle	47		USA		4,111	1:56.7
103	Andy Broomhall	48		NZL		4,109	1:56.8
104	Matt Amalfitano	36		USA		4,101	1:57.0
104	Cory Reynolds	48	Decatur, IL	USA		4,101	1:57.0
106	Corin Vaughan	50		AUS		4,100	1:57.0
107	Warwick Mostert	52	Johannesburg	RSA		4,099	1:57.1
108	000 420	26		USA		4,098	1:57.1
108	Eric Anderson	38		USA		4,098	1:57.1
110	Sergey Fadeev	48	Yaroslavl 🇷🇺	AIN		4,097	1:57.1
111	Nico Hulsman	60	Velserbroek	NED		4,096	1:57.1
112	Matt P	39		AUS		4,094	1:57.2
113	Mark Walker	49		GBR		4,093	1:57.2
113	Ben Prosser	43		USA		4,093	1:57.2
115	Rodrigo Arrea Steinvorth	41		CRC		4,087	1:57.4
116	Sven Holldorf	38		GER		4,085	1:57.5
117	Nico For	38		FRA		4,083	1:57.5
118	Florian Schatz	38		GER		4,082	1:57.5
119	David Van Der Vliet	52		AUS		4,081	1:57.6
120	Anthony Macklin	46		AUS		4,079	1:57.6
120	Erik Toth	45		USA		4,079	1:57.6
122	Alistair Buxton	44		GBR		4,077	1:57.7
123	David COUPÉ	48		FRA		4,073	1:57.8
124	Oliver Chapman	50		GBR		4,072	1:57.8
124	Marek L	38		POL		4,072	1:57.8
126	Jeff Warren	43		CAN		4,071	1:57.9
127	Matthew Bowles	36	Huddersfield	GBR	SUB-7 IRC	4,069	1:57.9
128	dave walker	66		GBR		4,068	1:57.9
129	Mark Verschoyle	62		SUI		4,063	1:58.1
130	Reece Green	58		AUS		4,061	1:58.1
131	Martin Gassmann	55		SUI		4,060	1:58.2
132	Ian Browne	63		AUS	The Diamonds (Over Sixties Erging Group)	4,059	1:58.2
133	Jordi Bardají Cusó	63	Palma de Mallorca	ESP	The Diamonds (Over Sixties Erging Group)	4,053	1:58.4
134	Emily Fryters	43		AUS		4,050	1:58.5
134	Dave Maniscalco	41		USA		4,050	1:58.5
136	J P	51		AUS		4,049	1:58.5
137	Francisco M	44		GER		4,046	1:58.6
138	Marvin Smith	40		USA		4,045	1:58.6
139	GJ Verhoeven	50		NOR		4,044	1:58.6
140	Christian Neumann	62	Großenwede, Nds. 🇩🇪	GER		4,042	1:58.7
141	Scott Heasley	40		NZL		4,041	1:58.7
142	Daniel Müller	47		AUT		4,040	1:58.8
143	yidong zhang	48		CHN		4,035	1:58.9
144	Miroslav Nikolic	35		SRB		4,027	1:59.1
145	Brent Thomas	46	Champlin, MN	USA		4,022	1:59.3
146	Kirk Knudsen	61	Milford, CT	USA	New Haven Rowing Club	4,021	1:59.3
147	Christian Brazil	39	Adelaide, SA	AUS		4,020	1:59.4
148	Riley Volk	17		USA		4,019	1:59.4
149	Fedja Buzancic	35		USA		4,018	1:59.4
149	Matt Allyn	49		USA		4,018	1:59.4