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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 Country Result Pace
51 白 mo 26 CHN 4,367 2:10.5
52 Guojun Wu 52 CHN 4,362 2:10.6
53 Martin Ruane 53 AUS 4,360 2:10.7
54 James Cox 29 AUS 4,343 2:11.2
55 Emma Kurtz 39 AUS 4,299 2:12.5
56 Changhyun LEE 45 KOR 4,296 2:12.6
57 Owen Dwyer 67 NZL 4,295 2:12.7
58 상민 한 46 KOR 4,289 2:12.8
59 Johnathan Gonzalez 40 AUS 4,221 2:15.0
60 Kylie O’Leary 53 AUS 4,217 2:15.1
61 Elizabeth Dillon 30 AUS 4,216 2:15.1
62 Reid Taylor 46 AUS 4,202 2:15.6
63 Wayne Bailey 66 AUS 4,198 2:15.7
64 Simon Carter 46 AUS 4,178 2:16.4
65 Olivia Wright 54 AUS 4,175 2:16.5
66 Joanne Schmalfeldt 43 AUS 4,161 2:16.9
67 Kerrie O'Leary 54 AUS 4,151 2:17.3
68 Geoff New 60 NZL 4,149 2:17.3
69 Bertus Brink 55 RSA 4,117 2:18.4
70 Jordan Kraiten 44 AUS 4,096 2:19.1
71 Phil Poznanski 54 AUS 4,069 2:20.0
72 Jessica Smith 44 NZL 4,066 2:20.1
72 Megan Redman 33 AUS 4,066 2:20.1
74 锐 黄 32 CHN 4,061 2:20.3
75 Calvados Young 43 CHN 4,028 2:21.5
76 Patrick Lynch 29 AUS 3,967 2:23.6
77 Irene GU 38 CHN 3,961 2:23.9
78 Neil MacAlpine 64 AUS 3,930 2:25.0
79 Cindy Midgley 47 AUS 3,905 2:25.9
80 VIT NAM CHIN 41 KOR 3,892 2:26.4
81 Jacky Lee 58 NZL 3,854 2:27.8
82 Michael Richter 52 JPN 3,794 2:30.2
83 Emma McCathie 57 AUS 3,765 2:31.3
84 Andrew Creasey 73 AUS 3,733 2:32.6
85 Lui Ashton 51 AUS 3,712 2:33.5
86 James Monaghan 58 NZL 3,691 2:34.4
87 Anne-Maree Rynkiewicz 51 AUS 3,687 2:34.5
88 KY SHIN 39 KOR 3,669 2:35.3
89 H K 41 SRI 3,639 2:36.6
90 Carl Millen 75 AUS 3,436 2:45.8
91 Azuma Murakawa 37 JPN 3,434 2:45.9
92 Michelle Wragg 44 AUS 3,205 2:57.8