Workout of the Day

« October 5, 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
501	Michael Samuel	51		FRA		4,294	2:12.7
501	John Davies	48		GBR		4,294	2:12.7
503	Josh E	-		USA		4,293	2:12.7
503	Ed Walters	59	West Grove, PA	USA		4,293	2:12.7
503	Adam Woods	36		GBR		4,293	2:12.7
506	Michael Curtin	34		USA		4,291	2:12.8
507	Marcos Milhomens	54		BRA		4,289	2:12.8
507	Vladimir Melnik	57	Wilmington, DE	USA		4,289	2:12.8
509	Nicolle Kelly	56		AUS		4,284	2:13.0
509	Curtis Nelson	53	Anchorage, AK	USA		4,284	2:13.0
511	Sophia K	32		GER		4,281	2:13.1
512	Todd Blackwell	49		USA		4,280	2:13.1
513	Judy Carroll	66	Coolum Beach , QLD	AUS		4,277	2:13.2
514	Tim Lee	53	Hanam	KOR	Geobukseon -「거북선」	4,276	2:13.3
515	Paul Lacher	60		GER		4,275	2:13.3
516	Hansol Lee	40		KOR		4,272	2:13.4
517	David Parsons	66	Yorkshire Dales	GBR	The Diamonds (Over Sixties Erging Group)	4,271	2:13.4
518	Tessie Allan	37		USA		4,270	2:13.4
518	Doug Goelz	70		USA		4,270	2:13.4
520	Anthony Froude	58	Auckland	NZL		4,269	2:13.5
520	Paul Kroon	81	Brisbane, QLD	AUS	The Diamonds (Over Sixties Erging Group)	4,269	2:13.5
520	Fabiola Briceño	25		CRC		4,269	2:13.5
523	Owen Dwyer	67		NZL		4,264	2:13.6
524	Jamie Diprose	38		NZL		4,260	2:13.8
524	Lon Olsen	61		USA		4,260	2:13.8
524	Mick Fry	69	Wrafton in North Devon	GBR	Barnstaple Pilot Gig Club	4,260	2:13.8
527	Stephan Urbanczyk	63	Niceville, FL	USA	USAF Veterans	4,259	2:13.8
527	Robert Hadley	53		USA		4,259	2:13.8
529	David Mintz	57		USA		4,258	2:13.8
529	Majed Gh	35		KSA		4,258	2:13.8
531	Sean Farrell	39		USA		4,257	2:13.8
531	Steven Robinson	53		USA		4,257	2:13.8
533	Chris Wiles	66	Greenwood, ON	CAN		4,255	2:13.9
534	Carl Baxter	40		USA		4,254	2:13.9
535	Mark Perrem	61		IRL		4,253	2:14.0
536	L S	52		LUX		4,252	2:14.0
536	Hannah Esser	36		NED		4,252	2:14.0
536	Petra Busch	63		GER		4,252	2:14.0
539	Laurent Viguié	53	Cléon	FRA		4,251	2:14.0
540	Michael Stewart	45		USA		4,250	2:14.1
540	I W	47		USA		4,250	2:14.1
542	Richard Saldanha	59	Oxford	GBR		4,249	2:14.1
542	Florian Natterer	27		SUI		4,249	2:14.1
544	Michael Maiello	73		USA		4,246	2:14.2
545	Travis Elder	50	Woods Cross, UT	USA		4,245	2:14.2
545	António Romão	50		POR		4,245	2:14.2
547	John Blackburn	63		USA		4,244	2:14.3
547	Patrick Frazier	39		USA		4,244	2:14.3
549	Christopher Wynne	80	St Leonards-on-sea	GBR	Bewl Bridge Rowing Club	4,242	2:14.3
550	Ollie Clement Davies	36		GBR		4,241	2:14.4