Workout of the Day

« April 3, 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	Ben Hussey	33		NZL		5,533	1:43.0
2	Evan Norbury	38		AUS		5,484	1:43.9
3	Jason Nevins	52	VIC	AUS	Mercantile Rowing Club	5,289	1:47.7
4	Jay Deeming	40		AUS		5,259	1:48.3
5	Ryan Crowther	40		NZL		5,219	1:49.2
6	Jason Thorpe	38	Nowra, NSW	AUS		5,119	1:51.3
7	Craig Blomfield	49		NZL		5,118	1:51.3
8	Mark Street	42		AUS		5,070	1:52.4
9	Shane Bellman	42		AUS		5,033	1:53.2
10	Josh Charles	46		AUS		5,028	1:53.3
11	Duncan Dunning	53	New Plymouth	NZL		4,999	1:54.0
12	Mike Gold	61		AUS		4,968	1:54.7
13	Lennart Tenten	50		NED		4,963	1:54.8
14	James Campion	35		HKG		4,962	1:54.8
15	Bill Ovenden	31		AUS		4,939	1:55.4
16	Michael Key	66		AUS		4,897	1:56.3
17	Matt P	39		AUS		4,855	1:57.4
18	Jeremy Whelen	53		AUS		4,844	1:57.6
19	Dave Lovelace	51	Sydney, NSW	AUS		4,832	1:57.9
20	Ryan Brown	48	Sanctuary Point, NSW	AUS	Mako Paddle Club	4,807	1:58.5
21	Vini Salazar	31	Melbourne, VIC	AUS		4,796	1:58.8
22	Anthony Jones	56	Sydney, NSW	AUS		4,793	1:58.9
23	Craig Robinson	46		AUS		4,774	1:59.3
24	Archie Moore	52	Auckland	NZL		4,764	1:59.6
25	Justin Beck	42		AUS		4,758	1:59.7
26	gaku Ishino	17		JPN		4,695	2:01.4
27	Christian Neumann	62	Großenwede, Nds. 🇩🇪	GER		4,626	2:03.2
28	John Hussey	73	Townsville, QLD	AUS		4,605	2:03.7
29	Rob Frigo	64		AUS		4,579	2:04.4
30	Alice Macphillamy	39		PNG		4,575	2:04.5
31	Emily Fryters	43		AUS		4,547	2:05.3
32	Stephen D'Olier	45	Sydney, NSW	AUS		4,538	2:05.6
33	Rik Ellerton	51		AUS		4,526	2:05.9
34	David Craig	74		GBR		4,514	2:06.2
35	Karl Brewerton	44		NZL		4,508	2:06.4
36	상민 한	46		KOR		4,472	2:07.4
37	Phoebe Lillas	34		AUS		4,407	2:09.3
38	Sim McDonald	57		AUS		4,405	2:09.3
39	Kate Whelen	53		AUS		4,349	2:11.0
40	Chrystal Singh	35		AUS		4,345	2:11.1
41	Ace Culbert	51	Pottsville, NSW	AUS		4,333	2:11.5
42	Brian Smith	56		AUS		4,312	2:12.1
43	Hyunseung Lee	44		KOR		4,286	2:12.9
44	John Daljac	68		AUS		4,252	2:14.0
45	Stefano Mammi	55		AUS		4,216	2:15.1
46	Wayne Bailey	66		AUS		4,199	2:15.7
47	Emma Ashooh	30		USA		4,099	2:19.0
48	Mark Osborne	50	QLD	AUS		4,049	2:20.7
49	Laura Coelho	37		BRA		4,038	2:21.1
50	Lorraine Swan	64	Buderim, QLD	AUS		4,010	2:22.1