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
401	Nenad Kapunac	66	Belgrade	SRB	Serbian Air Defenses	4,443	2:08.2
401	Norberto Frank	60		ESP		4,443	2:08.2
403	James Peters	41		GBR	British Army	4,442	2:08.3
404	Jennifer Brewer	54		USA		4,439	2:08.4
405	gils 70	54		FRA		4,437	2:08.4
406	Trond-Håkon Haugen	51		NOR		4,436	2:08.4
406	Jän Ketchum	53		USA	U.S. Navy	4,436	2:08.4
408	Gary Askew	61		GBR		4,435	2:08.5
409	Simon Robinson	52		GBR		4,432	2:08.6
410	Michael Bundrock	62		GER		4,431	2:08.6
411	Istvan Gazso	48	Budapest	HUN		4,430	2:08.6
412	Mark Thompson	48	hobart, TAS	AUS		4,428	2:08.7
412	Philip Lenders	42	Ghent	BEL		4,428	2:08.7
414	Luc LINGELSER	75		FRA		4,427	2:08.7
414	David Kelly	72	Cave Creek, AZ	USA	The Diamonds (Over Sixties Erging Group)	4,427	2:08.7
416	Dylan Cross	47		AUS		4,426	2:08.7
416	David Pfau	41		GER		4,426	2:08.7
418	Martin Richard	55	Basel	SUI		4,424	2:08.8
419	Steve Eggleton	55		GBR		4,423	2:08.8
419	John Clarke	60	Ottawa, ON	CAN		4,423	2:08.8
421	Jonathon Fell	59		GBR		4,422	2:08.9
422	Willem Bakker	65		NED	The Diamonds (Over Sixties Erging Group)	4,420	2:08.9
423	Peter Messeyne	47		BEL		4,419	2:08.9
424	Nick Gordon	62	Ocean View, QLD	AUS		4,418	2:09.0
425	Ralf Schaefer	61	Illingen	GER		4,416	2:09.0
426	Gareth Dear	62		AUS		4,415	2:09.1
426	Mats Nilsson	67	Södra Sunderbyn	SWE		4,415	2:09.1
428	Julian Smith	57	Peterborough	GBR		4,410	2:09.2
429	Theo Dopheide	66	Oss	NED	AROSS	4,409	2:09.2
430	Matthew Greenberg	52	IL	USA		4,408	2:09.3
431	Rebecca Fleming	45		GBR		4,407	2:09.3
431	Duane Leonard	50		USA		4,407	2:09.3
433	Christopher Sackeyfio	53		GER		4,406	2:09.3
433	Ted Kruse	59		SWE		4,406	2:09.3
435	Tony Anderson	57		GBR		4,404	2:09.4
436	Bastiaan Meyers	28		NED		4,403	2:09.4
437	Scott Hansch	63		USA		4,402	2:09.4
438	Martin Booth	70		GBR		4,392	2:09.7
439	Søren Damgaard	72	Bagsvaerd	DEN		4,391	2:09.8
440	Kyle Marischen	42		USA		4,390	2:09.8
441	Lutz Hesse	36		GER		4,386	2:09.9
441	Craig Lockett	54		GBR		4,386	2:09.9
443	Luke Marron	43	FL	USA	U.S. Air Force	4,385	2:09.9
444	Sean D	62	McKinney, TX	USA		4,383	2:10.0
445	Adrian Slomiany	38		ESP		4,381	2:10.1
445	sue sljivic	65	Runcorn Rowing Club	GBR	Runcorn Rowing Club	4,381	2:10.1
447	David Spigarelli	49		USA		4,380	2:10.1
448	Raymond Fletcher	54		USA		4,378	2:10.1
448	Paul Bainbridge	60		GBR		4,378	2:10.1
450	Elisabeth Gossé	58		FRA		4,377	2:10.2