Workout of the Day

« July 13, 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
901	K M	25		USA		3,382	2:21.9
901	Ernestas Ovcaruk	37		GBR		3,382	2:21.9
903	G. Grossman	78	Salisbury, MD	USA	The Diamonds (Over Sixties Erging Group)	3,381	2:21.9
904	Bernie Booysen	47	Durbanville	RSA		3,379	2:22.0
904	Rowan Harder	57	VT	USA		3,379	2:22.0
906	Mick Stubbs	53		AUS		3,377	2:22.1
907	Terry McIntyre	77	La Crosse, WI	USA	CannadMac	3,376	2:22.1
908	Foo Bar	29		USA		3,374	2:22.2
909	Ryota Hirai	38		JPN		3,371	2:22.3
909	Alicia Mazzone	40		USA		3,371	2:22.3
909	Francesca Cupples	44		USA		3,371	2:22.3
912	Carson Davis	41		USA		3,370	2:22.4
913	William Doby	53	Southlake, TX	USA		3,369	2:22.4
913	Vanessa Nightingale	46		GBR		3,369	2:22.4
913	Barry Kelly	72		USA		3,369	2:22.4
916	Carrie Hiler	53		USA		3,368	2:22.5
917	George Rockett	69	Schwenksville, PA	USA		3,363	2:22.7
917	Brad Hawkes	64		USA		3,363	2:22.7
917	Nicolas Klotz	45		GER		3,363	2:22.7
920	Andrew Williams	55		AUS	Corio Bay Rowing Club, Geelong	3,362	2:22.7
920	Mike Dickson	66		CAN		3,362	2:22.7
922	Rho Cam	55	FL	USA		3,361	2:22.8
923	Sheila Lipsey	55		USA		3,360	2:22.8
924	Andrew McDowell	33	Armstrong Creek, VIC	AUS		3,359	2:22.8
924	Rolf Coray	64		SUI		3,359	2:22.8
924	Joe Lynn	69	Downingtown, PA	USA	The Diamonds (Over Sixties Erging Group)	3,359	2:22.8
927	Paul Fell	67	Sheffield	GBR		3,358	2:22.9
928	Cindy Midgley	47		AUS		3,356	2:23.0
928	Rebekah Lucas	53		USA		3,356	2:23.0
928	Peter Carey	30		USA		3,356	2:23.0
931	Craig Gormley	55	Hopkinton, MA	USA		3,355	2:23.0
931	Larry Blake	76		USA	The Diamonds (Over Sixties Erging Group)	3,355	2:23.0
933	Damon Permezel	69		AUS		3,354	2:23.1
933	Majda S	49		GBR		3,354	2:23.1
933	Stuart Lee	60		USA		3,354	2:23.1
936	Andrew Welsh	53	Sparta, NJ	USA		3,353	2:23.1
937	Don Macdonald	71		GBR		3,351	2:23.2
938	Joseph Hall	64		USA		3,350	2:23.2
939	Willow Thomas	46		GBR		3,349	2:23.3
939	Jeremy Aron-Dine	38	DC	USA	San Francisco Bay Blades	3,349	2:23.3
939	Rosie Chase	25	Boston, MA	USA		3,349	2:23.3
942	wuram LEE	40		KOR		3,348	2:23.3
943	Tim Girardi	77		USA		3,346	2:23.4
944	Chris P	25		AUS		3,338	2:23.7
944	Robert Boyle	73	Dothan, AL	USA	Age Without Limits	3,338	2:23.7
944	Leo Prez	45	NJ	USA		3,338	2:23.7
944	Abena Edugyan	53		CAN		3,338	2:23.7
948	Ann Stansfield	57		USA		3,337	2:23.8
949	Dee Bishop	51		AUS		3,336	2:23.8
950	Robert Jacobs	51		USA		3,335	2:23.9