Workout of the Day

« December 14, 2025

1 min, 2 min, 3 min, 4 min, 3 min, 2 min, 1 min pyramid / 1 min easy

Seven intervals in a pyramid of 1-2-3-4-3-2-1 minutes, with one minute of rest in between each piece.

Pos.	Name	Age	Location	Country	Club/Affiliation	Result	Pace
1	Nicholas Choat	32		NZL		4,592	1:44.5
2	Damir Oštarjaš	41		CRO		4,550	1:45.4
3	Niall Fostyk	32		AUS		4,537	1:45.7
4	Isaac Winter	33		NZL		4,536	1:45.8
5	Jason Thorpe	38	Nowra, NSW	AUS		4,530	1:45.9
6	Ngou Teng Wu	48		MAC		4,524	1:46.1
7	Simon Canning	57	Gloucester	GBR		4,510	1:46.4
8	Nick van Breda	38		NZL		4,468	1:47.4
9	Nikos Kriemadis	42		GRE		4,451	1:47.8
10	Anton maisey	54	Auckland	NZL		4,432	1:48.3
11	Dominic Goodyer	57		AUS		4,426	1:48.4
12	Sean E James	37	NSW	AUS		4,400	1:49.0
13	Damian Bailey	50	Andover	GBR		4,347	1:50.4
14	Cameron Clausing	42		AUS		4,301	1:51.6
15	Steven Bishop	44		AUS		4,299	1:51.6
16	Matt Liptak	55		AUS		4,277	1:52.2
17	ed cook	45		NZL		4,276	1:52.2
18	Shane Bellman	42		AUS		4,273	1:52.3
19	Chris Harden	56	NT	AUS		4,268	1:52.4
20	Franck Schaller	40		SIN		4,260	1:52.6
21	Jim Rehill	44		GBR		4,254	1:52.8
22	Aaron Curtis	53		AUS		4,230	1:53.4
23	Matt Stevens	52		NZL		4,222	1:53.6
24	Gareth Page	68	Chepstow	GBR	The Diamonds (Over Sixties Erging Group)	4,207	1:54.0
25	Ben Dimsey	34		AUS		4,204	1:54.1
26	Mike Little	50	Taupo	NZL		4,197	1:54.3
27	Dan Pruett	48	Welwyn Garden City	GBR		4,188	1:54.6
28	Rohan Lloyd	37		AUS		4,162	1:55.3
29	Jay Wall	32		AUS		4,153	1:55.5
30	Peter Ricciardo	48	WA	AUS		4,144	1:55.8
31	Alexander Robinson	42	VIC	AUS	Royal Australian Air Force	4,138	1:55.9
32	Mike Anderson	69	Farnham	GBR		4,134	1:56.1
33	Cory Sullivan	32		AUS		4,109	1:56.8
34	Stephen Kent	50		JPN		4,108	1:56.8
35	Harro Groenewegen	52	Cairns FNQ, QLD	AUS		4,107	1:56.8
36	David Rigon	51		AUS		4,097	1:57.1
37	Chris Glover-Cooke	46		GBR		4,064	1:58.1
37	Saleem Beg	44	24 Stevenson Avenue Quatre Bornes	MRI		4,064	1:58.1
39	Gordon Ewart	54		AUS		4,059	1:58.2
40	Mark Fitzgerald	54		AUS		4,049	1:58.5
41	Annarita Cibin	35		ITA		4,045	1:58.6
42	Rupert Saville	45		GBR		4,038	1:58.8
43	Vanessa Mace	46		NZL		4,024	1:59.2
44	Alice Macphillamy	39		PNG		4,020	1:59.4
45	Andrew Pearce	47	Gold Coast	AUS		4,004	1:59.8
46	Enrique Salesa Isart	58	Barcelona	ESP	Reial Club Maritim Barcelona	3,999	2:00.0
47	Sangkyu Ryu	61		KOR		3,995	2:00.1
48	Jan Zillies	49		GER		3,994	2:00.1
49	Peter Hallen	64		AUS		3,924	2:02.3
50	Tim Greenwell	70	VIC	AUS		3,896	2:03.2