Workout of the Day

« July 27, 2026 »

3/4/5/4/3 minutes with 2 minutes rest

An interval pyramid starting at 3 minutes, increasing by 1 minute each interval to a maximum of 5 minutes and then back down to 3 minutes. 2 minutes rest between intervals.

Pos.	Name	Age	Location	Country	Club/Affiliation	Result	Pace
700	Diane McChesnie	53		GBR		4,220	2:15.0
702	Richard Warr	60	NC	USA	The Diamonds (Over Sixties Erging Group)	4,217	2:15.1
703	Yeonseok Choo	49		KOR		4,216	2:15.1
703	Salomón Antonio Portillo Rodriguez	47	La Libertad	ESA		4,216	2:15.1
705	Enrico Agnoli	44		GER		4,214	2:15.2
706	Jim Barreiro de Leon	61	Parkland, FL	USA		4,213	2:15.2
707	Jack Horseman	48	QC	CAN		4,212	2:15.3
707	Juan L. Sosa	40		USA		4,212	2:15.3
709	David Rothwell	63	Vernon, CT	USA		4,210	2:15.3
710	Geraldine Byrne	65	Scotland	GBR	Strathclyde Park RC	4,209	2:15.4
711	Drew Parkes	48	North East Scotland	GBR		4,205	2:15.5
712	Cameron Bean	40		USA		4,204	2:15.5
712	William Cooley	76	Albuquerque, NM	USA		4,204	2:15.5
714	Anna Giannopoulou	58	Piraeus	GRE	OMILOS ERETON 1885	4,201	2:15.6
715	Michael Lin	54	NJ	USA		4,200	2:15.7
716	Anette Kaupp	38		GER		4,197	2:15.8
717	Darren Whammond	60		GBR		4,196	2:15.8
717	Hilde Dilissen	53		BEL		4,196	2:15.8
719	Paul Kroon	81	Brisbane, QLD	AUS	The Diamonds (Over Sixties Erging Group)	4,193	2:15.9
719	Trent Riley	43		USA		4,193	2:15.9
721	Colten Fulcher	36		USA		4,191	2:16.0
722	Jesse Hammond	42		USA		4,190	2:16.0
723	David Orr	70	Brisbane, QLD	AUS		4,189	2:16.0
723	Theo Herpers	61		NED		4,189	2:16.0
725	Johnny Horton	42		USA		4,188	2:16.1
725	Tobbe H	45		GER		4,188	2:16.1
727	Glen Vermette	68	Paxton , IL	USA	The Diamonds (Over Sixties Erging Group)	4,187	2:16.1
728	Charlotte Marshall	24		GBR		4,185	2:16.2
729	Nate Hinton	44		USA		4,184	2:16.2
729	Troy Cox	56	Orem, UT	USA		4,184	2:16.2
729	Deby Lit	40		ARG		4,184	2:16.2
732	Philip Verheye	59		BEL		4,183	2:16.2
733	Steve Phillips	59	Saundersfoot 🏴󠁧󠁢󠁷󠁬󠁳󠁿	GBR		4,181	2:16.3
733	Anni Voigtmann	43		GER		4,181	2:16.3
733	Markus Gantzert	50		GER		4,181	2:16.3
733	Eric Broekhuis	62	Austin , MI	USA		4,181	2:16.3
733	Phil Nicholson	55		GBR		4,181	2:16.3
738	Christopher Rounds	68	MA	USA	Community Rowing (CRI)	4,180	2:16.3
739	Shamus Baker	47	NSW	AUS		4,178	2:16.4
740	Geidi Kruusmann	45		EST		4,174	2:16.5
741	TF Travis	53	Severn, MD	USA	U.S. Army	4,172	2:16.6
742	Bob Wallace	68	Ballard, WA	USA		4,171	2:16.6
743	Alex Malone	34		USA		4,170	2:16.6
743	Joel Smith	57		USA		4,170	2:16.6
745	fabian baptist	36		GER		4,168	2:16.7
746	Simon Weber-Münker	40		GER		4,167	2:16.7
747	Hebe Roddick	18		GBR		4,166	2:16.8
748	Shawn Lauer	51	York, PA	USA	Fitness Matters	4,165	2:16.8
748	Marian Van Oorschot	70	Tunbridge Wells	GBR		4,165	2:16.8
750	Tanil Patel	35		GBR		4,161	2:16.9