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
801	Joan Diones	43		SGP		3,215	2:29.3
802	David Smith	63	Stittville, NY	USA		3,214	2:29.3
803	George Rockett	69	Schwenksville, PA	USA		3,210	2:29.5
804	Alessandro Borgognone	68	Rome	ITA	The Diamonds (Over Sixties Erging Group)	3,209	2:29.5
804	Heidi Javanbakht	46		USA		3,209	2:29.5
804	Franz Klose-Gross	71	Sankt Augustin 🇩🇪	GER	GERMAN Rowers and FRIENDS United	3,209	2:29.5
807	Nick Harper	59		GBR		3,207	2:29.6
808	성규 박	47		KOR		3,201	2:29.9
809	Eric Birch	42		USA		3,200	2:30.0
809	Matthew Cooper	69		USA		3,200	2:30.0
811	Frank Gottron	57		USA		3,199	2:30.0
812	Angelica LaCour	42		USA		3,198	2:30.0
813	Shaye Woodward	54	UT	USA	TEAM MELALEUCA	3,194	2:30.2
814	Armando JEREZ	43		USA		3,193	2:30.3
815	Amélie MOZET	44		FRA		3,191	2:30.4
816	Helen Sprott	64		AUS		3,190	2:30.4
817	Steve Curtis	67		AUS		3,189	2:30.5
818	Leanne Smith	58		CAN		3,187	2:30.6
819	Mike Montgomery	53		USA		3,181	2:30.8
820	Wioletta Mańka	28		POL		3,177	2:31.0
821	Jan Long	46		USA		3,175	2:31.1
822	Irina Mylnikova	41		CYP		3,171	2:31.3
823	Alison Stagg	61		GBR		3,169	2:31.4
824	Carolyn Bazik	66	Reading, PA	USA	The Diamonds (Over Sixties Erging Group)	3,166	2:31.6
824	satish bawa	60		USA		3,166	2:31.6
826	Andrew Kennerley	51		GBR		3,164	2:31.7
827	Michael Franey	68	Strongsville, OH	USA	The Diamonds (Over Sixties Erging Group)	3,163	2:31.7
827	Danielli Spears	54	Custer, SD	USA		3,163	2:31.7
829	Janine Lombard	54		AUS		3,160	2:31.8
830	Anne Gledhill	60		GBR		3,159	2:31.9
830	Max Craig	55		USA		3,159	2:31.9
832	Agnès Hereil	48		FRA		3,157	2:32.0
833	Alex Farquharson	55	Greenville	USA	Greenville Indoor Rowing	3,154	2:32.1
834	Tom Murray	66	Rowlett, TX	USA	The Diamonds (Over Sixties Erging Group)	3,139	2:32.9
835	David Enochs	76	Manteo, NC	USA		3,128	2:33.4
836	Anja Grotefels	-		GER		3,127	2:33.5
837	Kathleen Vercauteren	37		BEL		3,114	2:34.1
838	Nick Dzienny	34		USA		3,105	2:34.5
839	Timothy Haueter	77	Boulder City, NV	USA	SubVets	3,103	2:34.6
840	Dani Shahvarani Renouf	48	Vancouver	CAN		3,102	2:34.7
841	Walter Frank	89	Cincinnati, OH	USA		3,099	2:34.8
842	Emma-Lee White	46		AUS		3,096	2:35.0
843	Mary Ellen Palko	61	MD	USA	The Diamonds (Over Sixties Erging Group)	3,093	2:35.1
844	Rachel Miranda	52		BRA	Esporte Clube Pinheiros	3,090	2:35.3
845	Sarah Singer	38		SUI		3,087	2:35.4
846	Neusa Maria Abdalla Shaaban	64		BRA	Esporte Clube Pinheiros	3,082	2:35.7
846	anja ojstersek	42		SLO		3,082	2:35.7
848	Ken Martinez	71	Philadelphia , TN	USA	The Diamonds (Over Sixties Erging Group)	3,079	2:35.8
849	Yshallmy M	35		CHN		3,074	2:36.1
850	David East	76	Ann Arbor, MI	USA		3,069	2:36.4