Workout of the Day

« June 17, 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	Andy Harle	34		GBR		5,230	1:48.9
2	Michael Swinson	45		AUS		5,202	1:49.5
3	Benjamin Petersen	32		DEN		5,134	1:51.0
4	Yannick Patriarche	31		ITA	CRV Italia, Naples, Italy	5,129	1:51.1
5	Victor Wilson	38		AUS		5,086	1:52.0
6	Steve Clack	46	Haverfordwest	GBR	Carmarthen Rowing Club	5,075	1:52.3
7	Alexander Robinson	42	VIC	AUS	Royal Australian Air Force	5,040	1:53.0
8	Lenny T	50		NED		4,990	1:54.2
9	Mike Gold	61		AUS		4,985	1:54.3
10	Jason Thorpe	39	Nowra, NSW	AUS		4,957	1:54.9
11	Mal James	51	Pembroke	GBR	Royal Navy Veterans	4,953	1:55.0
12	Nate Hewitt	47	VA	USA		4,938	1:55.4
13	Michael Oxley	59		AUS		4,883	1:56.7
14	Dean Leaney	42	Brisbane	AUS	Darkhorse Rowing	4,834	1:57.9
15	M K	56		AUS		4,819	1:58.2
16	Peter Ricciardo	49	WA	AUS		4,813	1:58.4
17	Sam Griffiths	36		GBR		4,796	1:58.8
18	David Whiteley	44		GBR		4,767	1:59.5
19	Eric Reid	53	Dublin	IRL		4,761	1:59.7
20	Kyoungwon Cho	44	Seoul	KOR	Geobukseon -「거북선」	4,753	1:59.9
21	Sean Hekitike	38		GBR		4,750	2:00.0
22	Robert Dowling	58		GBR		4,747	2:00.0
23	Matt Dubsky	50		AUS		4,720	2:00.7
24	Oliver Spulber	47		ROU		4,712	2:00.9
25	Mark Griffiths	49		RSA		4,708	2:01.0
26	Lorenz Flatt	60	Helmstedt	GER		4,704	2:01.1
27	Stephen Robertson	59		AUS		4,700	2:01.2
28	Gary Wood	56	ACT	AUS		4,680	2:01.7
29	Warren Lloyd	55		AUS		4,663	2:02.2
30	Jane T	47		CAN		4,611	2:03.6
31	Li Wei	49		TPE		4,609	2:03.6
32	Raphaël Faure	51		FRA		4,595	2:04.0
33	Chris Ryan	42		NZL		4,587	2:04.2
34	Hugh Turner	-		AUS		4,572	2:04.6
35	Rob Frigo	65		AUS		4,567	2:04.8
35	Eloise Bambridge	37		AUS		4,567	2:04.8
37	Gary Reid	76		NZL	The Diamonds (Over Sixties Erging Group)	4,553	2:05.1
38	Robert Stewart	79		AUS		4,543	2:05.4
39	Sampo Myllymäki	40		FIN		4,531	2:05.8
40	Palle Dinesen	56		DEN		4,509	2:06.4
41	Mike Capone	52		CYP		4,508	2:06.4
42	H B	41		AUS		4,506	2:06.4
43	Zoltan Andras Daniel	48	Veszprém	HUN	Veszprémi Egyetemi Sport Club (VESC)	4,502	2:06.6
44	Logan Kingsley	35		AUS		4,501	2:06.6
45	Tim Greenwell	71	VIC	AUS		4,457	2:07.8
46	Jérôme LAGRUT	50		FRA		4,453	2:08.0
47	Valentīns Ščedrovs	49	Rīga	LAT		4,447	2:08.1
48	Marcus Wills	59		GBR		4,437	2:08.4
49	GREGORY DUMESNY	43		AUS		4,431	2:08.6
50	Reinhard Kästner	63	Bad Schönborn	GER		4,418	2:09.0