Workout of the Day

« July 4, 2025 »

12 x 250m / 45 sec easy

Pre-set a work distance of 250 meters and a rest time of 45 seconds. Do 12 intervals at a challenging intensity, with light exercise between pieces. (BikeErg: 12 x 500m)

Pos.	Name	Age	Location	Country	Club/Affiliation	Result	Pace
1	Billy Neville	27		AUS		9:07.8	1:31.3
2	Mark Bernhardt	45	CHICHESTER	GBR		9:12.8	1:32.1
3	Gary Baker	51	East Sussex	GBR		9:16.2	1:32.7
4	Frank Mouson	52	Melle	GER	SUB-7 IRC	9:21.1	1:33.5
5	Piotr Grzegdala	36	Poznań	POL		9:21.8	1:33.6
6	M K	48		AUS		9:23.5	1:33.9
7	Martins Bergs	34		IRL		9:29.5	1:34.9
8	Mathieu Alric	47		FRA		9:35.6	1:35.9
9	Tim Mason	42	Nanaimo, BC	CAN		9:37.9	1:36.3
10	Andrew Gordon	38		USA		9:39.4	1:36.5
11	Jan Lehmköster	62	Hamburg	GER		9:45.4	1:37.5
12	Julio Bezerra de Medeiros	36		BRA		9:46.8	1:37.8
13	Romain Nouals	42		FRA		9:47.4	1:37.9
14	Julian Hine	56	Melbourne, VIC	AUS		9:49.7	1:38.2
15	Rickie Hill	33	GA	USA		9:52.7	1:38.7
16	Brian Simpson	49		GBR		9:54.2	1:39.0
17	Bradley World	47		AUS	Matto FS	9:54.4	1:39.0
18	Angelo Sacino	48		USA		9:57.7	1:39.6
19	Tomislav Bilić	49		CRO		10:00.6	1:40.1
20	Brian Cunningham	51	Castleknock	IRL		10:06.3	1:41.0
21	El REGNAR	42		USA		10:06.8	1:41.1
22	Maxence Demagny	30		FRA		10:08.9	1:41.4
23	Sylvain Pelletier	44		FRA		10:11.3	1:41.8
24	Rob Hanson	53		GBR		10:17.4	1:42.9
25	Phil Shaw	68	QLD	AUS	The Diamonds (Over Sixties Erging Group)	10:17.7	1:42.9
26	Duncan MacArthur	47		GBR		10:20.3	1:43.3
27	Jurre Spiegelenberg	30		NED		10:22.3	1:43.7
28	Mark Gendall	53		GBR		10:25.1	1:44.1
29	Nathan Wilson	41		USA		10:25.6	1:44.2
30	Pierre jean Bastide	37		FRA		10:26.8	1:44.4
31	Florian Nivesse	30		FRA		10:27.7	1:44.6
32	monty lilburn	50	BC	CAN		10:28.9	1:44.8
33	john Clayton	66	Colwy Bay	GBR	The Diamonds (Over Sixties Erging Group)	10:30.9	1:45.1
34	Michelle Gunn	43		AUS		10:31.8	1:45.3
35	Arek Panfil	41		GBR		10:35.5	1:45.9
36	Matt Henry	35		UAE		10:36.5	1:46.0
37	Matt Thomas	38		NZL		10:40.3	1:46.7
38	Richard Bramwell	48		GBR		10:41.1	1:46.8
39	John Walker	41		GBR		10:45.1	1:47.5
40	Brett Rush	56	Columbus , OH	USA		10:47.3	1:47.8
41	Fabian Blanco	34		CRC		10:50.1	1:48.3
42	Martine De Blieck	45		NED		10:52.5	1:48.7
43	Malcolm Grimaud	31		FRA		10:52.7	1:48.7
44	Matthew Johnson	36		USA		10:53.5	1:48.9
45	Brendan Casey	42		USA		10:53.6	1:48.9
46	Cass Howard	42		AUS		10:56.4	1:49.4
47	Illysa Hamlin	40		USA		10:57.0	1:49.5
48	Christian Czogalla	44	Ulm	GER	Team Ruderathlet	11:00.6	1:50.1
49	Jeremy Maxwell	47		NZL		11:01.5	1:50.2
50	Steve Humphreys	62		GBR		11:02.2	1:50.3