Workout of the Day

« April 1, 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
701	Nick Harper	59		GBR		3,207	2:29.6
702	성규 박	47		KOR		3,201	2:29.9
703	Eric Birch	42		USA		3,200	2:30.0
703	Matthew Cooper	69		USA		3,200	2:30.0
705	Frank Gottron	57		USA		3,199	2:30.0
706	Angelica LaCour	42		USA		3,198	2:30.0
707	Shaye Woodward	54	UT	USA	TEAM MELALEUCA	3,194	2:30.2
708	Armando JEREZ	43		USA		3,193	2:30.3
709	Amélie MOZET	44		FRA		3,191	2:30.4
710	Helen Sprott	64		AUS		3,190	2:30.4
711	Steve Curtis	67		AUS		3,189	2:30.5
712	Leanne Smith	58		CAN		3,187	2:30.6
713	Mike Montgomery	53		USA		3,181	2:30.8
714	Wioletta Mańka	28		POL		3,177	2:31.0
715	Jan Long	46		USA		3,175	2:31.1
716	Irina Mylnikova	41		CYP		3,171	2:31.3
717	Alison Stagg	61		GBR		3,169	2:31.4
718	Carolyn Bazik	66	Reading, PA	USA	The Diamonds (Over Sixties Erging Group)	3,166	2:31.6
719	Andrew Kennerley	51		GBR		3,164	2:31.7
720	Michael Franey	68	Strongsville, OH	USA	The Diamonds (Over Sixties Erging Group)	3,163	2:31.7
721	Janine Lombard	54		AUS		3,160	2:31.8
722	Anne Gledhill	60		GBR		3,159	2:31.9
722	Max Craig	55		USA		3,159	2:31.9
724	Agnès Hereil	48		FRA		3,157	2:32.0
725	Alex Farquharson	55	Greenville	USA	Greenville Indoor Rowing	3,154	2:32.1
726	Tom Murray	66	Rowlett, TX	USA	The Diamonds (Over Sixties Erging Group)	3,139	2:32.9
727	Michael Gibbons	57		USA		3,137	2:33.0
728	David Enochs	76	Manteo, NC	USA		3,128	2:33.4
729	Anja Grotefels	-		GER		3,127	2:33.5
730	Nick Dzienny	34		USA		3,105	2:34.5
731	Dani Shahvarani Renouf	48	Vancouver	CAN		3,102	2:34.7
732	Emma-Lee White	46		AUS		3,096	2:35.0
733	Mary Ellen Palko	61	MD	USA	The Diamonds (Over Sixties Erging Group)	3,093	2:35.1
734	Rachel Miranda	52		BRA	Esporte Clube Pinheiros	3,090	2:35.3
735	Sarah Singer	38		SUI		3,087	2:35.4
736	Neusa Maria Abdalla Shaaban	64		BRA	Esporte Clube Pinheiros	3,082	2:35.7
737	Ken Martinez	71	Philadelphia , TN	USA	The Diamonds (Over Sixties Erging Group)	3,079	2:35.8
738	Yshallmy M	35		CHN		3,074	2:36.1
739	David East	76	Ann Arbor, MI	USA		3,069	2:36.4
740	Guy Wood	82	Winnipeg, MB	CAN		3,068	2:36.4
741	Hans Pfeil	62		GER	Free Spirits	3,062	2:36.7
742	Aleksandra Hajduk	38		NOR		3,057	2:37.0
743	cyril schaefer	63		USA		3,056	2:37.0
744	B Shanes	55	Wichita Falls, TX	USA		3,054	2:37.1
745	Hans Berggreen	64	Roskilde 🇩🇰	DEN		3,047	2:37.5
746	U P	47		USA		3,041	2:37.8
747	Anirban Bhaumik	42	Naperville, IL	USA		3,037	2:38.0
748	Daniel Churchill	56	Poole	GBR	Canford Crocodiles	3,036	2:38.1
749	Alison Harding	61	Leiden	NED	The Diamonds (Over Sixties Erging Group)	3,031	2:38.3
750	Jacques Dekkers	74		NED		3,027	2:38.5