Workout of the Day

« September 7, 2026

1/2/3/4/5/4/3/2/1 minutes with 2 minutes rest

An interval pyramid starting at 1 minute, increasing by 1 minute each interval to a maximum of 5 minutes and then back down again. 2 minutes rest between intervals.

Pos.	Name	Age	Location	Country	Club/Affiliation	Result	Pace
1	Marcel Dols	54		AUS		7,014	1:46.9
2	Chris Bestwick	38		NZL		6,673	1:52.3
3	Richard Darley	46		AUS		6,561	1:54.3
4	Simon Allen	63	Samford Valley, QLD	AUS	Team Diamonds	6,525	1:54.9
5	Colm McGuigan	49	Mornington , VIC	AUS		6,457	1:56.1
6	Mike Gold	61		AUS		6,419	1:56.8
7	Grant Holman	56		AUS		6,409	1:57.0
8	Jarrad Hoeata	43		NZL		6,390	1:57.3
9	Tom Wood	78	Melbourne	AUS	Melbourne University	6,331	1:58.4
10	Mark Fitzgerald	55	SA	AUS		6,323	1:58.6
11	Jennifer Vandermaarel	38		AUS		6,303	1:58.9
12	Lenny T	50		NED		6,288	1:59.2
13	Tracy Clark	44	Biddaddaba, QLD	AUS	Drag Factory	6,210	2:00.7
14	Sam Angliss	35		NZL		6,175	2:01.4
15	H B	41		AUS		6,172	2:01.5
16	Jason Lewis	54		AUS		6,143	2:02.0
17	Warren Lloyd	55		AUS		6,092	2:03.1
18	Harold G Foxton	69		AUS		6,085	2:03.2
19	Samurai Pizza Cat	51		AUS		6,014	2:04.7
20	John Hussey	73	Townsville, QLD	AUS		6,011	2:04.7
21	Shun Naka	50		JPN		6,005	2:04.8
22	Jesse Madden	23		AUS		5,923	2:06.6
23	Matthew Kemertzis	41		AUS		5,902	2:07.0
24	Jarrod Gallas	44		AUS	Aussie Roos	5,834	2:08.5
25	Shane Pankhurst	59	Capalaba, QLD	AUS		5,789	2:09.5
26	George Edwards	66	Glen Iris, VIC	AUS	Australia	5,702	2:11.5
27	Jacqui Fellew	56		AUS		5,642	2:12.9
28	Tag keun Lee	45	Seoul	KOR	RowingDang	5,631	2:13.1
29	Jacqui Dixon	47		AUS		5,619	2:13.4
30	Nev Sprott	69		AUS		5,513	2:16.0
31	Jamie Hughes	47	Hobart, TAS	AUS		5,498	2:16.4
32	Jaime Bridle	56	TAS	AUS		5,479	2:16.8
33	Lara Wagstaff	57		AUS		5,423	2:18.2
34	Nichola S	49		AUS		5,405	2:18.7
35	상민 한	46		KOR		5,281	2:22.0
36	Christopher Wheadon	48		NZL		5,219	2:23.7
37	yeo churi	35		KOR	Geobukseon -「거북선」	5,200	2:24.2
38	Cindy Midgley	48		AUS		5,118	2:26.5
39	Louisa Tracey	43		AUS		5,022	2:29.3
40	Celeste Benjamin	46		AUS		4,986	2:30.4
41	Darryl Galvin	63	Auckland	NZL		4,971	2:30.8
42	Ben Jolly	45		NZL		4,884	2:33.5
43	Deborah Jarvis	57	ACT	AUS		4,840	2:34.9
44	Farhan Syed	48	ACT	AUS		4,807	2:36.0
45	Kathy Hynes	43		IRL		4,718	2:38.9
46	Andrew Creasey	73	Perth, WA	AUS		4,671	2:40.5
47	Nora Wikoff	48		GBR		4,573	2:44.0
48	Rachel Holland	41		NZL		4,488	2:47.1
49	희정 양	42		KOR		4,317	2:53.7
50	Carl Millen	76	Warwick, Qld, QLD	AUS	The Diamonds (Over Sixties Erging Group)	4,269	2:55.6