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	Piotr Grzegdala	36	Poznań	POL		5,451	1:44.5
2	Sean Smith	55		AUS		5,330	1:46.9
3	Marcel Dols	53		AUS		5,297	1:47.6
4	Ngou Teng Wu	48		MAC		5,255	1:48.4
5	Olaf Poneta	39	Koblenz / Lahnstein	GER		5,249	1:48.5
6	Aaron Robinson	42		USA		5,237	1:48.8
7	Anton maisey	54	Auckland	NZL		5,227	1:49.0
8	Léonard Van Voorthuysen	42	Lyon	FRA		5,209	1:49.4
9	Dominic Goodyer	57		AUS		5,179	1:50.0
10	Jeffrey Anderson	37	Melbourne, VIC	AUS		5,116	1:51.4
11	Sean E James	37	NSW	AUS		5,102	1:51.7
12	Cameron Walsh	40		AUS		5,094	1:51.8
13	David Millns	35		AUS		5,089	1:52.0
14	Jason Thorpe	38	Nowra, NSW	AUS		5,081	1:52.1
15	Jarrad Hoeata	43		NZL		5,026	1:53.4
16	Duncan Dunning	53	New Plymouth	NZL		5,013	1:53.7
17	Jim Rehill	44		GBR		4,944	1:55.2
18	Mike Gold	61		AUS		4,923	1:55.7
19	Soong K	32		KOR		4,909	1:56.1
20	Jurie Van Vuren	57	Hoedspruit	RSA		4,902	1:56.2
21	Tony Schollum	57		AUS		4,889	1:56.5
22	Alec Tolley	27		AUS		4,887	1:56.6
23	Alexander Robinson	42	VIC	AUS	Royal Australian Air Force	4,884	1:56.7
24	Nick Scane	30		AUS		4,883	1:56.7
25	Mark Street	42		AUS		4,869	1:57.0
26	Chris Harden	56	NT	AUS		4,856	1:57.3
27	Jack Kemp	29		AUS		4,854	1:57.4
28	ed cook	45		NZL		4,843	1:57.6
29	Lindsay Burgess	65		AUS	Team Diamonds	4,836	1:57.8
30	Oliver Nill	43		GER		4,835	1:57.8
31	Fraser McTavish	31		AUS		4,824	1:58.1
32	Michael Key	65		AUS		4,821	1:58.2
33	Alice Macphillamy	39		PNG		4,809	1:58.5
34	Simon Connolly	49		AUS		4,808	1:58.5
35	Tyler Carroll	46	Sunshine Coast , QLD	AUS		4,803	1:58.6
36	Henning Wiehe	54	Frankfurt	GER		4,775	1:59.3
37	Will Campbell	38		AUS		4,767	1:59.5
38	Andy Broomhall	47		NZL		4,763	1:59.6
39	Paul Pearce	50		GBR	The Guernsey Rowing Club	4,755	1:59.8
40	Karl Brewerton	43		NZL		4,747	2:00.0
41	Patrick Leung	56	Hong Kong	CHN	Pure Fitness (HK)	4,742	2:00.2
42	Rob Andrusiow	68	Albion Park , NSW	AUS	The Diamonds (Over Sixties Erging Group)	4,726	2:00.6
43	Stewart Boyd	35	Wollongong	AUS		4,692	2:01.4
43	Garth Halgreen	45		RSA		4,692	2:01.4
45	Ulrich Alt	52		GER		4,681	2:01.7
46	Jens Sønnichsen	57		DEN		4,666	2:02.1
47	Jän Ketchum	52		USA	U.S. Navy	4,654	2:02.4
48	Adam Johns	47		AUS		4,651	2:02.5
49	Alex St	58	Frankfurt / Main	GER	GERMAN Rowers and FRIENDS United	4,644	2:02.7
50	Stephen Robertson	59		AUS		4,627	2:03.1