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
51	Robert Stewart	79		AUS		4,543	2:05.4
52	Sampo Myllymäki	40		FIN		4,531	2:05.8
53	Palle Dinesen	56		DEN		4,509	2:06.4
54	Mike Capone	52		CYP		4,508	2:06.4
55	H B	41		AUS		4,506	2:06.4
56	Zoltan Andras Daniel	48	Veszprém	HUN	Veszprémi Egyetemi Sport Club (VESC)	4,502	2:06.6
57	Logan Kingsley	35		AUS		4,501	2:06.6
58	Tim Greenwell	71	VIC	AUS		4,457	2:07.8
59	Jérôme LAGRUT	50		FRA		4,453	2:08.0
60	Valentīns Ščedrovs	49	Rīga	LAT		4,447	2:08.1
61	Marcus Wills	59		GBR		4,437	2:08.4
62	GREGORY DUMESNY	43		AUS		4,431	2:08.6
63	Qidi Zhou	42	北京	CHN		4,426	2:08.7
64	Ross Scrivener	43		NZL		4,424	2:08.8
65	Reinhard Kästner	63	Bad Schönborn	GER		4,418	2:09.0
66	Alexander Yule	41		NZL	New Zealand Defence Force	4,405	2:09.3
67	Jochen Poertge	53		GER		4,398	2:09.6
68	David Craig	75		GBR		4,397	2:09.6
69	Dominik Adams	47		GER		4,383	2:10.0
70	SW Lee	35		KOR		4,380	2:10.1
71	Pieter Ceu	41	Asse	BEL		4,355	2:10.8
72	상민 한	46		KOR		4,342	2:11.2
73	Angelo Balzano	62		ITA		4,340	2:11.3
74	Rob Drury	80	Sydney, NSW	AUS	Mosman Rowing Club	4,338	2:11.3
75	Thomas Fragtrup	49	Fredericia	DEN	Scandinavian Vikings	4,320	2:11.9
76	Hyunseung Lee	45		KOR		4,295	2:12.7
77	Ken Li	37		AUS		4,288	2:12.9
78	Rob Bing	55	Bedford	GBR		4,286	2:12.9
79	Patrick Butterworth	66		NZL	NZDF past and present	4,284	2:13.0
80	Yigit Duygun	46	Istanbul	TUR		4,273	2:13.3
81	Judy Carroll	66	Coolum Beach , QLD	AUS		4,270	2:13.4
82	Mereanna Van Ginkel	31		AUS		4,264	2:13.6
83	Curtis Chao	56		TPE		4,248	2:14.1
84	Sam Morley	42	Sheffield	GBR		4,234	2:14.6
85	Jukka Polso	65	Kokkola	FIN		4,179	2:16.3
86	Lars Holmström	57	Köping	SWE		4,175	2:16.5
87	Kelly Hitchings	46		AUS		4,152	2:17.2
88	James Gobbett	85	Rovereto	ITA	Ancient Mariners - The Ancients Organization (TAO)	4,148	2:17.4
89	Timo Hyyppä	62		FIN		4,141	2:17.6
90	Nik Jones	58	Nottingham	GBR		4,127	2:18.1
91	Dugal Smith	42		AUS		4,116	2:18.4
91	Emma Ashooh	30		USA		4,116	2:18.4
93	Jana G.	50		GER		4,110	2:18.6
94	Faith Ciganek	27		USA		4,057	2:20.4
95	Eli Atencio	46	Auckland	NZL		4,008	2:22.2
96	Greg Field	69		AUS		4,004	2:22.3
97	Barbara Liaras	55		FRA		3,979	2:23.2
98	Simon LEE	39	Seoul	KOR		3,974	2:23.4
98	MF L	47		MAS		3,974	2:23.4
100	Zoe Cox	59		GBR		3,955	2:24.1