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
301	Ralph Benzakein	67	West Islip, NY	USA	The Diamonds (Over Sixties Erging Group)	3,598	2:13.4
302	Joe Brill	63		USA		3,597	2:13.4
303	Nicola Partridge	60		GBR		3,595	2:13.5
304	Nic Hook	21		GBR		3,592	2:13.6
305	Cándido Martínez	-		ESP		3,588	2:13.7
305	nate pelsma	48		USA		3,588	2:13.7
307	Amanda Hook	49		GBR		3,587	2:13.8
308	Jordan Harris	42		AUS		3,586	2:13.8
309	Albin Moser	80	Little Compton, RI	USA	Narragansett Boat Club	3,584	2:13.9
310	Melissa McVicker	45		USA		3,583	2:13.9
311	Steve Porter	63		AUS		3,580	2:14.0
312	John Daljac	68		AUS		3,578	2:14.1
312	Min Park	45		KOR		3,578	2:14.1
312	Nathan Swanson	43	MO	USA		3,578	2:14.1
315	Ronald Lerum	49		USA		3,575	2:14.2
316	Frank Kollmann	56		GER		3,570	2:14.4
317	clare burrell	66	Coleraine, VIC	AUS	Free Spirits	3,563	2:14.7
318	John Sullivan	66		USA		3,561	2:14.7
319	Alistair Cook	41		AUS		3,559	2:14.8
320	birgit würth	52		GER		3,545	2:15.4
321	Jeff LaPoint	59	NY	USA		3,539	2:15.6
322	James Gobbett	85	Rovereto	ITA	Ancient Mariners - The Ancients Organization (TAO)	3,535	2:15.7
323	Dave Koon	62	Bowling Green, KY	USA	Kentucky Virtual Rowers	3,532	2:15.9
324	Sjoerd Tiemstra	69		NED		3,526	2:16.1
325	Sasha Wolf	49		USA		3,525	2:16.1
326	Marco Messina	42		ITA		3,524	2:16.2
327	Lars Holmström	56	Köping	SWE		3,523	2:16.2
328	Lauren Garofalo	35		USA	U.S. Coast Guard	3,519	2:16.4
329	명 윤	54		KOR		3,518	2:16.4
330	James Titcumb	39		GBR		3,517	2:16.4
331	Breda Horan	40		IRL		3,515	2:16.5
331	Scott Conley	46	Camden, SC	USA		3,515	2:16.5
333	亭中人	45	深圳	CHN	亦可赛艇	3,514	2:16.5
334	Kelly Angilley	45		AUS		3,513	2:16.6
334	Sarah Burgess	55		GBR		3,513	2:16.6
334	George Rockett	69	Schwenksville, PA	USA		3,513	2:16.6
337	A Lake	39		AUS		3,510	2:16.7
338	Kate D	44		AUS		3,508	2:16.8
339	Geoff New	61	Dunedin	NZL	The Diamonds (Over Sixties Erging Group)	3,507	2:16.8
339	Changwok Choi	61	busan	KOR		3,507	2:16.8
341	Warren Stanley	61		AUS		3,500	2:17.1
341	Kevin Hodder	53		GBR		3,500	2:17.1
341	Julie Richter	50		CAN		3,500	2:17.1
344	Camilla Puggaard	44		DEN		3,498	2:17.2
345	Geoff Bockman	67	SA	AUS		3,497	2:17.2
346	Cheyenne Kirk	34		USA		3,492	2:17.4
347	MICHAEL REEVES	54	GREENVILLE, SC	USA	Greenville Indoor Rowing	3,491	2:17.4
348	Stefanie Halvorson	50		USA		3,488	2:17.6
349	湧泉郑	39		CHN		3,485	2:17.7
350	John O'Leary John	56	GERRINGONG, NSW	AUS		3,483	2:17.8