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
1448	Barry Towle	64		USA		3,183	2:30.8
1448	Kent Thoensen	49		USA		3,183	2:30.8
1453	Craig Dickson	54	OK	USA		3,181	2:30.8
1454	Alex Farquharson	55	Greenville	USA	Greenville Indoor Rowing	3,174	2:31.2
1454	Victor Y	36		USA		3,174	2:31.2
1454	Lionel Principe Ayala	34		USA		3,174	2:31.2
1457	Paul Williams	65		GBR		3,172	2:31.3
1457	Phil MacBride	66	Ann Arbor, MI	USA	The Diamonds (Over Sixties Erging Group)	3,172	2:31.3
1459	Allen Evans	57		USA		3,170	2:31.4
1460	Susanne Klaris	56		DEN		3,168	2:31.5
1461	John Underwood	53		USA		3,167	2:31.5
1462	David Petersen	15		FRO		3,164	2:31.7
1463	Soohwan Kim	52	Yongin	KOR		3,163	2:31.7
1463	Josh Cohen	60		USA		3,163	2:31.7
1465	Sally Spencer	50		GBR		3,161	2:31.8
1466	Robert Vincent	63	Montreal, QC	CAN		3,157	2:32.0
1467	Ruohan Li	38		CHN		3,156	2:32.0
1467	Maja Spanggaard	40		DEN		3,156	2:32.0
1469	Catherine Lamarre	46		CAN		3,153	2:32.2
1470	Steve Overholt	36		USA		3,152	2:32.2
1471	Harold Crowther	66		USA		3,150	2:32.3
1471	David Ott	57	Columbus, OH	USA	USAF Veterans	3,150	2:32.3
1473	Hans Berggreen	64	Roskilde 🇩🇰	DEN		3,148	2:32.4
1474	Sarah Strom	36		USA		3,147	2:32.5
1475	Marisa Louie	48		USA		3,145	2:32.6
1476	Kate Davies	38		USA		3,142	2:32.7
1477	Margaret Rudolph	54		USA	California Cycle Path, Pittsburgh, PA	3,140	2:32.8
1478	Nikki Butler	51		USA		3,138	2:32.9
1479	greg page	67		USA		3,135	2:33.1
1479	Melora Simon	47		USA		3,135	2:33.1
1481	Tanja B	-		SUI		3,133	2:33.2
1482	Kirsty Nicholson	40	Glasgow	GBR		3,132	2:33.2
1483	Tracey McIntyre	46		GBR		3,131	2:33.3
1484	Robert Nelson	47		USA		3,130	2:33.3
1485	Emily Tilbury	42		USA		3,129	2:33.4
1486	Jaap Tonkes	82		NED		3,128	2:33.4
1487	Deb Tull	72	CA	USA		3,125	2:33.6
1488	Wendy Dines	57		GBR		3,122	2:33.7
1488	Heiko Garbe	58		GER		3,122	2:33.7
1490	Jason Heath	50		GBR		3,121	2:33.7
1490	Riccardo Russo	47		ITA		3,121	2:33.7
1492	Filippa Barrnäs	32		SWE		3,120	2:33.8
1493	Danny Rodríguez	26		NCA		3,119	2:33.8
1494	Emma-Lee White	46		AUS		3,116	2:34.0
1494	Franziska Möckel	48		GER		3,116	2:34.0
1496	Jennifer Lewis	58		USA		3,114	2:34.1
1497	Jen Sak	39		CAN		3,113	2:34.1
1498	Lisa Manfredi	45		USA		3,112	2:34.2
1499	Kari J S Svendsen	72	Stavanger	NOR		3,108	2:34.4
1500	John Veon	57	Brooklyn, NY	USA	82nd Airborne Division	3,107	2:34.4