Workout of the Day

« January 21, 2026

Intervals of 6/3/3/1/1/1 minutes with 2 minutes rest.

6 timed intervals of 6/3/3/1/1/1 minutes with 2 minutes rest between each interval.

Pos.	Name	Age	Location	Country	Club/Affiliation	Result	Pace
1	Lawson Morris-Whyte	31	Dunedin	NZL	Cure Boating Club, Kaiapoi, NZ	4,606	1:37.6
2	Sam Horrocks	35		NZL		4,487	1:40.2
3	Michael Stewart	38		AUS		4,422	1:41.7
4	Lewis Trickett	42	Auckland	NZL	NZ Career Firefighters	4,365	1:43.0
5	Jarrad Hoeata	43		NZL		4,325	1:44.0
6	Jason Thorpe	38	Nowra, NSW	AUS		4,301	1:44.6
7	Craig Blomfield	49		NZL		4,188	1:47.4
8	Michael Swinson	45		AUS		4,124	1:49.1
9	Karl Schubert	43	NSW	AUS		4,082	1:50.2
10	Lennart Tenten	50		NED		4,070	1:50.5
11	Simon Pastoors	49	VIC	AUS	Fire Rescue Victoria	4,051	1:51.0
12	Duncan Dunning	53	New Plymouth	NZL		4,036	1:51.4
13	Mick Crutcher	59	Sutherland Shire, NSW	AUS		4,034	1:51.5
14	Julian Hine	56	Melbourne, VIC	AUS	Ergfit Indoor Rowing, Melbourne, AUS	4,023	1:51.8
15	Travis Manning	46		AUS		4,015	1:52.0
16	Gary Young	53		NZL		4,010	1:52.2
17	Mike Gold	61		AUS		3,980	1:53.0
18	Jurie Van Vuren	57	Hoedspruit	RSA		3,966	1:53.4
19	Deok Su Kim	43	Gyeonggi-do	KOR	Geobukseon -「거북선」	3,959	1:53.6
20	Nick Scane	30		AUS		3,947	1:54.0
21	Michael Key	65		AUS		3,940	1:54.2
22	Nathan Boscaro	34		AUS		3,936	1:54.3
23	Alice Macphillamy	39		PNG		3,864	1:56.4
24	Patrick Leung	56	Hong Kong	CHN	Pure Fitness (HK)	3,842	1:57.1
25	Karl Udy	52	Auckland	NZL		3,841	1:57.1
26	Daniel Mourad	44		GBR		3,825	1:57.6
27	Rob Andrusiow	68	Albion Park , NSW	AUS	The Diamonds (Over Sixties Erging Group)	3,804	1:58.2
28	Stephen Robertson	59		AUS		3,801	1:58.3
29	Matej Grabnar	44		SLO		3,781	1:59.0
30	Mark Fitzgerald	54		AUS		3,728	2:00.7
31	R Marx	42		NZL		3,700	2:01.6
32	Michael Franz	66		AUS		3,668	2:02.6
33	Rob Frigo	64		AUS		3,661	2:02.9
34	Duncan McAllister	47	VIC	AUS		3,660	2:02.9
35	Alexey Kadochnikov	45		AIN		3,658	2:03.0
36	Carlo Maria Campelli	38		GER		3,646	2:03.4
37	David Craig	74		AUS		3,620	2:04.3
38	Barry Heffernan	53		NZL		3,618	2:04.3
39	hyungun choi	52		KOR		3,609	2:04.6
40	Tom W	43		AUS		3,606	2:04.7
41	Michael Stevens	56	Townsville , QLD	AUS		3,605	2:04.8
42	Jeff Scott	40		MAS		3,578	2:05.7
43	Hugh Turner	29		AUS		3,570	2:06.0
44	Fernando Parra	42	Melbourne, VIC	AUS		3,566	2:06.1
45	joanne letchford	63	NSW	AUS	The Diamonds (Over Sixties Erging Group)	3,557	2:06.5
46	Elisse Gardam	41		AUS		3,537	2:07.2
47	James Cox	29	Gold Coast, QLD	AUS		3,516	2:07.9
48	Blair Hasforth	46	VIC	AUS		3,505	2:08.3
49	Lindsay Dodd	44	Subiaco, WA	AUS		3,504	2:08.4
50	Adam Doig	52	Melbourne, VIC	AUS		3,498	2:08.6