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
1450	Jay Barnhardt	50		USA		3,183	2:30.8
1450	Don May	63		USA		3,183	2:30.8
1450	Barry Towle	64		USA		3,183	2:30.8
1450	Kent Thoensen	49		USA		3,183	2:30.8
1455	Craig Dickson	54	OK	USA		3,181	2:30.8
1456	Alex Farquharson	55	Greenville	USA	Greenville Indoor Rowing	3,174	2:31.2
1456	Victor Y	36		USA		3,174	2:31.2
1456	Lionel Principe Ayala	34		USA		3,174	2:31.2
1459	Paul Williams	65		GBR		3,172	2:31.3
1459	Phil MacBride	66	Ann Arbor, MI	USA	The Diamonds (Over Sixties Erging Group)	3,172	2:31.3
1461	Allen Evans	57		USA		3,170	2:31.4
1462	Susanne Klaris	56		DEN		3,168	2:31.5
1463	John Underwood	53		USA		3,167	2:31.5
1464	David Petersen	15		FRO		3,164	2:31.7
1465	Soohwan Kim	52	Yongin	KOR		3,163	2:31.7
1465	Josh Cohen	60		USA		3,163	2:31.7
1467	Sally Spencer	50		GBR		3,161	2:31.8
1468	Robert Vincent	63	Montreal, QC	CAN		3,157	2:32.0
1469	Ruohan Li	38		CHN		3,156	2:32.0
1469	Maja Spanggaard	40		DEN		3,156	2:32.0
1471	Catherine Lamarre	46		CAN		3,153	2:32.2
1472	Steve Overholt	36		USA		3,152	2:32.2
1473	Harold Crowther	66		USA		3,150	2:32.3
1473	David Ott	57	Columbus, OH	USA	USAF Veterans	3,150	2:32.3
1475	Hans Berggreen	64	Roskilde 🇩🇰	DEN		3,148	2:32.4
1476	Sarah Strom	36		USA		3,147	2:32.5
1477	Marisa Louie	48		USA		3,145	2:32.6
1478	Kate Davies	38		USA		3,142	2:32.7
1479	Margaret Rudolph	54		USA	California Cycle Path, Pittsburgh, PA	3,140	2:32.8
1480	Natascha Tulloch	36		USA		3,138	2:32.9
1480	Nikki Butler	51		USA		3,138	2:32.9
1482	greg page	67		USA		3,135	2:33.1
1482	Melora Simon	47		USA		3,135	2:33.1
1484	Tanja B	-		SUI		3,133	2:33.2
1485	Kirsty Nicholson	40	Glasgow	GBR		3,132	2:33.2
1486	Tracey McIntyre	46		GBR		3,131	2:33.3
1487	Robert Nelson	47		USA		3,130	2:33.3
1488	Emily Tilbury	42		USA		3,129	2:33.4
1489	Jaap Tonkes	82		NED		3,128	2:33.4
1490	Deb Tull	72	CA	USA		3,125	2:33.6
1491	Wendy Dines	57		GBR		3,122	2:33.7
1491	Heiko Garbe	58		GER		3,122	2:33.7
1493	Jason Heath	50		GBR		3,121	2:33.7
1493	Riccardo Russo	47		ITA		3,121	2:33.7
1495	Filippa Barrnäs	32		SWE		3,120	2:33.8
1496	Danny Rodríguez	26		NCA		3,119	2:33.8
1497	Emma-Lee White	46		AUS		3,116	2:34.0
1497	Franziska Möckel	48		GER		3,116	2:34.0
1499	Jennifer Lewis	58		USA		3,114	2:34.1
1500	Jen Sak	39		CAN		3,113	2:34.1