Workout of the Day

« May 4, 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
1101	Zoltan Pongracz	40		HUN		3,459	2:18.7
1101	Tim O'Carroll	54		IRL		3,459	2:18.7
1103	Peter Rummery	70		AUS		3,458	2:18.8
1103	Foo Manshoo	40		LUX		3,458	2:18.8
1103	Cortland Marix	47		USA		3,458	2:18.8
1106	Stéphane Weppe	48	Gravelines	FRA		3,457	2:18.8
1106	Florencio Martinez	38		USA		3,457	2:18.8
1108	Joe Lynn	69	Downingtown, PA	USA	The Diamonds (Over Sixties Erging Group)	3,456	2:18.8
1108	Jonathan Seib	63	Olympia, WA	USA	Georgetown University	3,456	2:18.8
1110	Denise Warren-Perry	60		IRL		3,455	2:18.9
1111	Felipe De Freitas	43		USA		3,454	2:18.9
1111	Fintan Sheerin	62	Drogheda	IRL		3,454	2:18.9
1111	Ashton Richardson	32		USA		3,454	2:18.9
1114	Konstantinos Tziolas	56		GRE		3,453	2:19.0
1114	Rebecca Inglis	62		USA		3,453	2:19.0
1116	Paul Armstrong	66	Peak District	GBR	Heart Failure Rehab	3,452	2:19.0
1116	Shannon Milliken	57	Denver, CO	USA		3,452	2:19.0
1116	Florian Troubat	39	Biarritz	FRA		3,452	2:19.0
1116	Thomas Zimmer	58		GER		3,452	2:19.0
1116	Istvan Poti	53		ROU		3,452	2:19.0
1116	Michael Bradt	48	Fort Wayne, IN	USA		3,452	2:19.0
1122	Rick Doherty	64	Cary, NC	USA	CHaOS Rowing	3,451	2:19.0
1122	J.D. Abbey	46		USA		3,451	2:19.0
1122	Chad Brockman	48		USA		3,451	2:19.0
1125	C W	44	AL	USA	LUNA-TICS	3,450	2:19.1
1126	Erik Loland	60	🇩🇰	DEN	The Diamonds (Over Sixties Erging Group)	3,449	2:19.1
1126	Jonathan Morris	55	Carlsbad, CA	USA		3,449	2:19.1
1126	Robert Do	41		POL		3,449	2:19.1
1129	Caro Kressierer	45		GER		3,448	2:19.2
1129	Doug Lord	61		USA		3,448	2:19.2
1131	Mark Pilkington	49	Kitchener, ON	CAN		3,447	2:19.2
1132	Anita Bauer	41		GER		3,446	2:19.2
1132	Susan Atkinson	52		GBR		3,446	2:19.2
1132	Dawn Ritts	47		USA		3,446	2:19.2
1132	Greg Schmidt	65	Peoria, AZ	USA		3,446	2:19.2
1136	Willy TURPIN	50		FRA		3,443	2:19.4
1137	Kathryn Zuj	44	ON	CAN		3,442	2:19.4
1138	Fred de Leuw	79	Doornspijk	NED		3,439	2:19.5
1138	Cedric Tanguy	46		FRA		3,439	2:19.5
1140	Carlos Sousa	63	São Paulo	BRA	The Diamonds (Over Sixties Erging Group)	3,438	2:19.6
1140	Katy Johnson	41		USA	U.S. Coast Guard	3,438	2:19.6
1142	Steve Shalongo	59	Reno, NV	USA		3,437	2:19.6
1143	Audrey Borg	36		FRA		3,436	2:19.6
1143	Juan Carlos López Tobio	48	Villajoyosa	ESP		3,436	2:19.6
1143	Frederick Fries	65	KS	USA	The Diamonds (Over Sixties Erging Group)	3,436	2:19.6
1146	Steven Adames	35		USA		3,435	2:19.7
1147	DAVID HIGHTOWER	61	Macon, GA	USA		3,434	2:19.7
1147	Karin Jackson	55	Golden , CO	USA		3,434	2:19.7
1147	Loni Ringhand	46		USA		3,434	2:19.7
1150	Hope Davidson	56		IRL		3,433	2:19.8