Workout of the Day

« January 26, 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	Sean Smith	55		AUS		5,330	1:46.9
2	Marcel Dols	53		AUS		5,297	1:47.6
3	Ngou Teng Wu	48		MAC		5,255	1:48.4
4	Olaf Poneta	39	Koblenz / Lahnstein	GER		5,249	1:48.5
5	Anton maisey	54	Auckland	NZL		5,227	1:49.0
6	Dominic Goodyer	57		AUS		5,179	1:50.0
7	Jeffrey Anderson	37	Melbourne, VIC	AUS		5,116	1:51.4
8	Sean E James	37	NSW	AUS		5,102	1:51.7
9	Cameron Walsh	40		AUS		5,094	1:51.8
10	David Millns	35		AUS		5,089	1:52.0
11	Jason Thorpe	38	Nowra, NSW	AUS		5,081	1:52.1
12	Jarrad Hoeata	43		NZL		5,026	1:53.4
13	Mike Gold	61		AUS		4,923	1:55.7
14	Alec Tolley	27		AUS		4,887	1:56.6
15	Alexander Robinson	42	VIC	AUS	Royal Australian Air Force	4,884	1:56.7
16	Nick Scane	30		AUS		4,883	1:56.7
17	Mark Street	42		AUS		4,869	1:57.0
18	Jack Kemp	29		AUS		4,854	1:57.4
19	Lindsay Burgess	65		AUS	Team Diamonds	4,836	1:57.8
20	Fraser McTavish	31		AUS		4,824	1:58.1
21	Michael Key	65		AUS		4,821	1:58.2
22	Simon Connolly	49		AUS		4,808	1:58.5
23	Tyler Carroll	46	Sunshine Coast , QLD	AUS		4,803	1:58.6
24	Will Campbell	38		AUS		4,767	1:59.5
25	Patrick Leung	56	Hong Kong	CHN	Pure Fitness (HK)	4,742	2:00.2
26	Rob Andrusiow	68	Albion Park , NSW	AUS	The Diamonds (Over Sixties Erging Group)	4,726	2:00.6
27	Stewart Boyd	35	Wollongong	AUS		4,692	2:01.4
28	Stephen Robertson	59		AUS		4,627	2:03.1
29	Nye Konig	51		AUS		4,607	2:03.7
30	周启迪～	42	北京	CHN		4,601	2:03.8
31	Shamus Baker	47	NSW	AUS		4,525	2:05.9
32	Tim Greenwell	70	VIC	AUS		4,507	2:06.4
33	David Masinello	39		AUS		4,491	2:06.9
34	Shanie Singo	53		AUS		4,464	2:07.6
35	Sangkyu Ryu	61		KOR		4,380	2:10.1
36	benjamin wragg	45		AUS		4,372	2:10.3
37	白 mo	26		CHN		4,367	2:10.5
38	Guojun Wu	52		CHN	Rowing Pro Shanghai	4,362	2:10.6
39	Martin Ruane	53		AUS		4,360	2:10.7
40	James Cox	29	Gold Coast, QLD	AUS		4,343	2:11.2
41	Emma Kurtz	39		AUS		4,299	2:12.5
42	Changhyun LEE	45		KOR		4,296	2:12.6
43	Owen Dwyer	67		NZL		4,295	2:12.7
44	상민 한	46		KOR		4,289	2:12.8
45	Johnathan Gonzalez	40	Brisbane, QLD	AUS		4,221	2:15.0
46	Kylie O’Leary	53	Adelaide, SA	AUS		4,217	2:15.1
47	Elizabeth Dillon	30		AUS		4,216	2:15.1
48	Reid Taylor	46		AUS		4,202	2:15.6
49	Wayne Bailey	66		AUS		4,198	2:15.7
50	Simon Carter	46	NSW	AUS		4,178	2:16.4