Workout of the Day

« May 9, 2026

1/2/3/4/5/4/3/2/1 minutes with 2 minutes rest

An interval pyramid starting at 1 minute, increasing by 1 minute each interval to a maximum of 5 minutes and then back down again. 2 minutes rest between intervals.

Pos.	Name	Age	Location	Country	Club/Affiliation	Result	Pace
1	Marcel Dols	53		AUS		7,076	1:45.9
2	Dave Booth	47		AUS		6,931	1:48.2
3	Brendan Schonberger	37		AUS		6,923	1:48.3
4	Eamon Murphy	40		PNG		6,866	1:49.2
5	King Bill	48		AUS		6,780	1:50.6
6	Mick Crutcher	59	Sutherland Shire, NSW	AUS		6,779	1:50.6
7	Derek Knox	53		AUS		6,760	1:50.9
8	Jason Thorpe	39	Nowra, NSW	AUS		6,678	1:52.3
9	Matt Stevens	52		NZL		6,584	1:53.9
10	Sam Shepherd	43	NSW	AUS		6,530	1:54.8
11	Daniel Skipper	40		AUS		6,441	1:56.4
12	Michael Key	66		AUS		6,407	1:57.0
13	Chris Cocks	47	Sydney	AUS		6,380	1:57.5
14	David Park	37	QLD	AUS		6,363	1:57.8
15	Dave Miles	47		NZL		6,346	1:58.1
16	Sam Pickles	49		NZL		6,324	1:58.5
17	Lindsay Dodd	45	Subiaco, WA	AUS		6,282	1:59.3
18	Samurai Pizza Cat	51		AUS		6,126	2:02.4
19	Nigel Paroissien	48	Melbourne , VIC	AUS		6,108	2:02.7
20	Luke Franklin	37		NZL		6,088	2:03.1
21	Warren Lloyd	55		AUS		5,995	2:05.1
22	Andy Stewart	60	Melbourne, VIC	AUS		5,691	2:11.7
23	Matthew Manser	49		AUS		5,624	2:13.3
24	Susan Kemp	76	Newcastle, NSW	AUS	Newcastle Rowing Club	5,464	2:17.2
25	Richard Bax	70	Tauranga	NZL	The Diamonds (Over Sixties Erging Group)	5,440	2:17.8
26	Alan McGuire	53		AUS		5,100	2:27.0
27	Faith Ciganek	26		USA		5,002	2:29.9
28	Rod Hooper	59		AUS		4,757	2:37.6
29	Pauline Swan	82	Jamberoo, NSW	AUS	Swan Athletic	4,466	2:47.9
30	Carl Millen	76	Warwick, Qld, QLD	AUS	The Diamonds (Over Sixties Erging Group)	4,267	2:55.7