Workout of the Day

« September 21, 2026 »

2 min, 3 min, 4 min, 3 min, 2 min pyramid / 2 min easy

Five intervals in a pyramid of 2-3-4-3-2 minutes, with two minutes of rest in between each piece.

Pos.	Name	Age	Location	Country	Club/Affiliation	Result	Pace
1300	Steve Ko	51	Riverwoods, IL	USA		2,790	2:30.5
1302	Regina Higgins	45		IRL		2,788	2:30.6
1303	Carson Davis	41		USA		2,787	2:30.6
1304	T S	58		USA		2,786	2:30.7
1305	Shaye Woodward	55	UT	USA	TEAM MELALEUCA	2,782	2:30.9
1305	Brandan Njagu	45	PA	USA		2,782	2:30.9
1307	Paola Giovio	40		URU		2,777	2:31.2
1308	Adam Boothe	47		USA		2,772	2:31.5
1309	Odo Meyer	49		GER		2,770	2:31.6
1310	Bob Basham	75		USA		2,766	2:31.8
1310	Melanie Seader	51		USA		2,766	2:31.8
1312	Lora Harbison	55	Bowie, MD	USA		2,762	2:32.0
1313	Todd Brockman	70		USA		2,761	2:32.1
1313	Deb Tull	73	CA	USA		2,761	2:32.1
1313	Paolo Giuntarelli	59		ITA		2,761	2:32.1
1316	Dalia Apel	40		ESP		2,759	2:32.2
1317	Steve Schnack	67	Menasha, WI	USA		2,758	2:32.2
1317	Amy Smith	49	Riga	LAT	United States Navy Musicians	2,758	2:32.2
1319	Jay B	44		LUX		2,757	2:32.3
1320	Alina Banea	31		GBR		2,756	2:32.3
1320	Dan Chayes	65	PA	USA		2,756	2:32.3
1322	Paul Kearney	66		AUS		2,754	2:32.5
1323	Melanie Kratz	44		GER		2,751	2:32.6
1324	John De Reus	67	Rotterdam	NED		2,749	2:32.7
1325	Adam MacLeod	41		GBR		2,748	2:32.8
1326	Nick Stanley	74	Castle Rock, WA	USA	Age Without Limits	2,746	2:32.9
1326	Debby Thornton	44		USA		2,746	2:32.9
1328	Danny Thompson	47	FL	USA		2,745	2:33.0
1329	J K	45		TUR		2,744	2:33.0
1330	Crystal Fitta	47	Allyn, WA	USA		2,743	2:33.1
1331	Cathy Virden	66	Springfield, VA	USA		2,741	2:33.2
1332	Jonathan McCord	43	Garner, NC	USA		2,739	2:33.3
1333	Andrea Young	48		USA		2,737	2:33.4
1334	Ian Monks	71	Alderholt, Dorset	GBR	Christchurch Rowing Club	2,736	2:33.5
1335	Eike Rosenow	70		GER		2,733	2:33.6
1335	Peter Gross	74	Seekonk, MA	USA	Narragansett Boat Club	2,733	2:33.6
1335	stacey devine	48		USA		2,733	2:33.6
1338	Tom Klopfer	67		USA		2,732	2:33.7
1339	Richard Monfort	40		USA		2,727	2:34.0
1340	Andrew Kennerley	52		GBR		2,725	2:34.1
1341	Will Speaker	39		USA		2,723	2:34.2
1341	Victoria Brammer	27		USA		2,723	2:34.2
1343	Tanja B	-		SUI		2,722	2:34.2
1343	Alex Farquharson	56	Greenville	USA	Greenville Indoor Rowing	2,722	2:34.2
1345	Christine Vidal	62		FRA		2,719	2:34.4
1346	Greet Marien	49		BEL		2,717	2:34.5
1346	Madlen Vietze	45		GER		2,717	2:34.5
1348	Karen Rands	45		AUS		2,713	2:34.8
1349	Metty Deinum	60		NED		2,712	2:34.8
1349	Detlef Abel	67		GER		2,712	2:34.8