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
1	Billy Neville	29		AUS		10,985	1:43.7
2	M K	49		AUS	Drag Factory	10,949	1:44.1
3	gav brien	47		GBR		10,926	1:44.3
4	Ethan Wasil	32		USA		10,909	1:44.5
5	Theo M	47		USA		10,771	1:45.8
6	Quentin Rivière	32		FRA		10,755	1:45.9
7	David Wilkinson	54		USA		10,704	1:46.5
8	Weijie Yang	34		CHN		10,687	1:46.6
9	John Schmitt	38		USA		10,657	1:46.9
10	Roni Tuominen	46		IRL		10,550	1:48.0
11	Rusty McConnell	38		USA		10,504	1:48.5
12	Adam Hoff	24		CAN		10,470	1:48.8
13	Mark Brady	34		IRL		10,379	1:49.8
13	Jackson Storm	35		USA		10,379	1:49.8
15	Chris Foulkes	40		GBR		10,350	1:50.1
16	kyle romich	32		USA		10,347	1:50.1
17	Michael Bradley	32		GBR		10,321	1:50.4
18	Justin Bourke	46		AUS		10,275	1:50.9
19	Craig Fairburn	36		AUS		10,235	1:51.3
20	Andrew Moran	36		AUS		10,139	1:52.4
21	Tom Powe	36		GBR		10,111	1:52.7
22	Ryne Milner	36		USA		10,064	1:53.2
23	Jesse Rush	38		AUS		9,991	1:54.1
24	Jonny Storry	37		GBR		9,959	1:54.4
25	Robert Winkler	67	Rohnert Park, CA	USA	The Diamonds (Over Sixties Erging Group)	9,943	1:54.6
26	Gabriel Orsini	34		CAN		9,933	1:54.7
27	Chris Aston	34		GBR		9,925	1:54.8
28	Lee Andrew	55		CAN		9,922	1:54.8
29	Konstantinos Arboutis	42		GRE		9,899	1:55.1
30	Pat Allen	41	MA	USA		9,896	1:55.1
30	Michael Johnson	62		GBR		9,896	1:55.1
32	Shawn Kelley	34		USA		9,874	1:55.4
33	Sousa Edevaldo	45		ANG		9,834	1:55.9
34	Joe Rioff	48		USA		9,831	1:55.9
35	Warren Balzer	44		CAN		9,821	1:56.0
36	Pere Vilardell Ribas	30		ESP		9,803	1:56.2
37	Jeremy Maxwell	48		NZL		9,796	1:56.3
38	David Ford	57	Fleet Hampshire	GBR	Quintin Boat Club	9,784	1:56.5
39	Michele Mastella	41		ITA		9,762	1:56.7
39	Alex T.	54		GBR		9,762	1:56.7
41	Mark Ziolkowski	59		USA		9,704	1:57.4
42	Mario Alfaro	37		CRC		9,698	1:57.5
43	Susan Van der Mee	44		NED		9,692	1:57.6
44	Colm Hensman	47		GBR		9,676	1:57.8
45	David Bradbury	71	Coldwater, ON	CAN		9,667	1:57.9
46	Thomas Baker	22		CAN		9,643	1:58.2
47	Ashley Talbot	44		GBR		9,633	1:58.3
48	Elon Selfmademan	43		GER		9,588	1:58.8
49	Emiloo Diaz	42		URU		9,573	1:59.0
50	David Johnston	49		USA		9,569	1:59.1