Workout of the Day

« July 4, 2026

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

Intervals of 4 minutes, 3 minutes, 2 minutes, 1 minute, 2 minutes, 3 minutes, 4 minutes. 2 minutes rest between each interval.

Pos.	Name	Age	Location	Country	Club/Affiliation	Result	Pace
1	Piotr Grzegdala	37	Poznań	POL		5,764	1:38.8
2	Artour Samsonov	45		LUX		5,619	1:41.4
3	Sam Newrick	38	Auckland	NZL		5,483	1:43.9
4	Winston H.	42		NED		5,469	1:44.2
5	Alexander Blishen	41		GBR		5,463	1:44.3
6	Pascal Vollenweider	33		SUI		5,450	1:44.5
7	King A.	46		TTO		5,356	1:46.4
8	Piotr Blachnio	46		POL		5,329	1:46.9
9	Ben Smith	47		AUS		5,325	1:47.0
10	Jarlath Carey	49		IRL		5,322	1:47.1
11	Pierre-Alain De Bois	45		FRA		5,308	1:47.3
12	Lee Gibson (OG)	53		GBR		5,302	1:47.5
13	Ben G	57		GBR		5,215	1:49.3
14	John Coe	53	Edinburgh	GBR		5,198	1:49.6
15	Dylan James (OG)	54		GBR		5,186	1:49.9
16	Sam Hess	40		AUS		5,185	1:49.9
17	Will Greenwood (OG)	53		GBR		5,173	1:50.1
18	Paul Bolder	46		GER		5,159	1:50.4
19	Tom Newbigging	32		GBR		5,158	1:50.5
20	Phil Dawes	40		GBR		5,155	1:50.5
21	Duncan Dunning	53	New Plymouth	NZL	NZ Career Firefighters	5,152	1:50.6
22	Kevin Green	45		GBR		5,151	1:50.6
23	Paul J	40		GBR		5,086	1:52.0
24	Søren Mose Nielsen	45		DEN		5,080	1:52.2
25	Andrew Halfacree	54	Arundel	GBR		5,063	1:52.5
26	Mark Jennings	43		AUS		5,039	1:53.1
27	Franck Schaller	40		SGP		5,031	1:53.2
28	Fabrice Martin	48		FRA		5,030	1:53.3
29	Jason Thorpe	39	Nowra, NSW	AUS		5,025	1:53.4
30	Anthony Jones	56	Sydney, NSW	AUS		5,015	1:53.6
31	P Huang	35	SZ	CHN		5,012	1:53.7
31	Ben Reynolds	55		GBR		5,012	1:53.7
33	Darren Partridge	58		GBR		4,985	1:54.3
34	Mike Anderson	69	Farnham	GBR		4,976	1:54.5
35	Bert van den Berg	46	Enschede	NED		4,973	1:54.6
36	Gavin WU	36		CHN		4,944	1:55.2
37	Frank Nordentoft	38		DEN		4,942	1:55.3
38	J Wang	42		HKG		4,941	1:55.3
39	Yigit Duygun	47	Istanbul	TUR		4,938	1:55.4
40	kiwoong lee	50		KOR		4,935	1:55.5
41	Jeff Peppas	53	Melbourne, VIC	AUS		4,931	1:55.5
42	Justin Grobler	42	Wellington	NZL		4,928	1:55.6
43	Dave Walker	48		CAN		4,912	1:56.0
44	Ivan Leache	54	Pamplona	ESP		4,905	1:56.2
45	Reinhard Kästner	63	Bad Schönborn	GER		4,890	1:56.5
46	Adrian Hendy	68	Mullion, Cornwall	GBR	The Diamonds (Over Sixties Erging Group)	4,875	1:56.9
47	Michael Wainwright	41		GBR		4,861	1:57.2
48	Antonio Galvañ	33		ESP		4,857	1:57.3
49	Peter Ricciardo	49	WA	AUS		4,856	1:57.3
50	Tobie Green	41	Sydney, NSW	AUS		4,854	1:57.4