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Workout of the Day

« December 28, 2025

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 Country Result Pace
1 Brendan Quigg 33 AUS 5,327 1:47.0
2 Sean E James 37 AUS 5,227 1:49.0
3 Anton maisey 54 NZL 5,221 1:49.1
4 Kym Porter 44 AUS 4,988 1:54.2
5 Andrew Vella 41 AUS 4,935 1:55.5
6 Anthony Halas 58 AUS 4,907 1:56.1
7 Ian Carpenter 55 AUS 4,883 1:56.7
8 Karl Fríði Hansen 55 FRO 4,882 1:56.7
9 Alexander Robinson 42 AUS 4,877 1:56.8
10 Julian Hine 56 AUS 4,852 1:57.4
11 John Faithful 63 AUS 4,824 1:58.1
12 Jay Vidler 40 AUS 4,815 1:58.3
13 Sangkyu Ryu 61 KOR 4,733 2:00.4
14 Karl Brewerton 43 NZL 4,645 2:02.7
15 Soong K 31 KOR 4,629 2:03.1
16 Ben Davies 44 AUS 4,623 2:03.2
17 Tom W 43 AUS 4,620 2:03.3
18 Harold G Foxton 69 AUS 4,593 2:04.1
19 Tyler Carroll 46 AUS 4,583 2:04.3
20 Laurie Hallinan 70 AUS 4,534 2:05.7
21 Tony Grizaard 71 AUS 4,519 2:06.1
22 Alf Johnson 48 AUS 4,491 2:06.9
23 Richard Shaw 61 NZL 4,470 2:07.5
24 Max Haddow 36 AUS 4,465 2:07.6
25 健俊 潘 36 CHN 4,408 2:09.3
26 R Marx 41 NZL 4,374 2:10.3
27 Emma Kurtz 39 AUS 4,310 2:12.2
27 Shamus Baker 47 AUS 4,310 2:12.2
29 wang tele 52 CHN 4,304 2:12.4
30 yi huang 46 CHN 4,270 2:13.4
31 Pok Pok 36 HKG 4,252 2:14.0
32 C M 50 AUS 4,244 2:14.3
33 Marcus Smith 63 NZL 4,129 2:18.0
34 Ben Austin 46 AUS 4,075 2:19.8
35 Tony Stubbs 56 AUS 4,051 2:20.7
35 Jacky Cook 48 NZL 4,051 2:20.7
37 Bek Amm 34 AUS 4,030 2:21.4
38 Justin Hone 48 AUS 3,870 2:27.2
39 Rosemary H 67 AUS 3,834 2:28.6
40 빠 김 43 KOR 3,646 2:36.3
41 Rhana Benson 42 AUS 3,450 2:45.2
42 Michelle Wragg 44 AUS 3,073 3:05.4