Workout of the Day

« July 12, 2026

12 x 250m / 45 sec easy

Pre-set a work distance of 250 meters and a rest time of 45 seconds. Do 12 intervals at a challenging intensity, with light exercise between pieces. (BikeErg: 12 x 500m)

Pos.	Name	Age	Location	Country	Result	Pace
1	Anton maisey	54	Auckland	NZL	9:43.2	1:37.2
2	King Bill	48		AUS	9:52.0	1:38.6
3	Mat Roberts	45		AUS	9:54.3	1:39.0
4	JFVT Van Tonder	51		AUS	9:56.2	1:39.3
5	Michael Swinson	45		AUS	10:05.3	1:40.8
6	Philippe Filippi	52		FRA	10:11.1	1:41.8
7	Adam Mckernan	31		NZL	10:25.5	1:44.2
8	Niall Fostyk	33		AUS	10:26.9	1:44.4
9	chaekyu shin	44		KOR	10:27.2	1:44.5
10	Phillip Lee	59		NZL	10:42.7	1:47.1
11	Cory Thorsen	42		AUS	11:09.6	1:51.6
12	Tom W	43		AUS	11:26.1	1:54.3
13	Jon Nichols	36		GBR	11:35.6	1:55.9
14	Jason Lewis	54		AUS	11:36.3	1:56.0
15	Hugh Turner	-		AUS	11:43.6	1:57.2
16	Dugal Smith	43		AUS	11:58.2	1:59.7
17	Michael Stevens	57	Townsville , QLD	AUS	12:18.9	2:03.1
18	Richard Gray	56		AUS	12:28.7	2:04.7
19	sorab shavaksha	48	QLD	AUS	12:29.3	2:04.8
20	Fernando Parra	42	Melbourne, VIC	AUS	12:58.4	2:09.7
21	Janine Woodside	50		AUS	13:26.3	2:14.3
22	Brian Kim	45		KOR	13:41.4	2:16.9
23	Rod Hooper	59		AUS	14:17.4	2:22.9
24	Nicola Z	38		CHN	17:32.5	2:55.4