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
551	Rob Johnson	47	Fresno, CA	USA		4,261	2:13.7
552	Jamie Diprose	38		NZL		4,260	2:13.8
552	Lon Olsen	61		USA		4,260	2:13.8
552	Mick Fry	69	Wrafton in North Devon	GBR	Barnstaple Pilot Gig Club	4,260	2:13.8
555	Stephan Urbanczyk	63	Niceville, FL	USA	USAF Veterans	4,259	2:13.8
555	Robert Hadley	53		USA		4,259	2:13.8
557	David Mintz	57		USA		4,258	2:13.8
557	Majed Gh	35		KSA		4,258	2:13.8
559	Sean Farrell	39		USA		4,257	2:13.8
559	Steven Robinson	53		USA		4,257	2:13.8
561	Chris Wiles	66	Greenwood, ON	CAN		4,255	2:13.9
562	Carl Baxter	40		USA		4,254	2:13.9
563	Mark Perrem	61		IRL		4,253	2:14.0
564	L S	52		LUX		4,252	2:14.0
564	Hannah Esser	36		NED		4,252	2:14.0
564	Petra Busch	63		GER		4,252	2:14.0
567	Laurent Viguié	53	Cléon	FRA		4,251	2:14.0
568	Michael Stewart	45		USA		4,250	2:14.1
568	I W	47		USA		4,250	2:14.1
570	Richard Saldanha	59	Oxford	GBR		4,249	2:14.1
570	Florian Natterer	27		SUI		4,249	2:14.1
572	Michael Maiello	73		USA		4,246	2:14.2
573	Travis Elder	50	Woods Cross, UT	USA		4,245	2:14.2
573	António Romão	50		POR		4,245	2:14.2
575	John Blackburn	63		USA		4,244	2:14.3
575	Patrick Frazier	39		USA		4,244	2:14.3
577	Kathryn Zuj	44	ON	CAN		4,243	2:14.3
578	Christopher Wynne	80	St Leonards-on-sea	GBR	Bewl Bridge Rowing Club	4,242	2:14.3
579	Ollie Clement Davies	36		GBR		4,241	2:14.4
580	Robert Claydon	43		GBR		4,239	2:14.4
580	Solon Harrison	58		GBR		4,239	2:14.4
582	George Pedroso	34		BRA		4,237	2:14.5
583	Lyra Fulweiler	25		USA		4,236	2:14.5
584	David McLeod	65	Surrey	GBR	The Diamonds (Over Sixties Erging Group)	4,234	2:14.6
585	Neil Robinson	66		GBR		4,233	2:14.6
586	Clint Fleming	40		USA		4,232	2:14.6
586	David K. Gibson	56	Orlando, FL	USA		4,232	2:14.6
588	Alex Swift	52		GBR		4,231	2:14.7
589	J Davis	43		USA		4,230	2:14.7
590	Sebastian Wyman	41		USA		4,228	2:14.8
591	Nate Hinton	44		USA		4,227	2:14.8
592	Gabriele Langes-Grobe	53		GER		4,219	2:15.1
593	Catherine G	54		AUS		4,218	2:15.1
593	Diego Cruz	28		USA		4,218	2:15.1
593	Piotr Ch	35		POL		4,218	2:15.1
596	Dugal Smith	43		AUS		4,217	2:15.1
597	Stefanie Zunkel	48		GER		4,215	2:15.2
597	Damon Devine	51	CA	USA		4,215	2:15.2
599	James Ford	42		GBR	Royal Air Force (UK)	4,214	2:15.2
600	Steve Bruneau	58		USA		4,213	2:15.2