Workout of the Day

« July 27, 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	Andrew Ward	56	Brisbane, QLD	AUS		5,058	1:52.6
2	Kate Holmes	38		AUS		4,864	1:57.1
3	Mike Gold	61		AUS		4,854	1:57.4
4	Lindsay Burgess	66		AUS	Team Diamonds	4,842	1:57.7
5	Peter Ricciardo	49	WA	AUS		4,822	1:58.2
6	Grant Holman	56		AUS		4,803	1:58.6
7	Sam Pascoe	32		AUS		4,718	2:00.8
8	Cleve Reed	73		NZL		4,646	2:02.6
9	Gavin M	41		AUS		4,621	2:03.3
10	Rob F	65		AUS		4,567	2:04.8
11	H B	41		AUS		4,558	2:05.0
12	Al Jepsen	48		NZL		4,540	2:05.5
13	Jason Lewis	54		AUS		4,497	2:06.7
14	Scott P	47		AUS		4,492	2:06.8
15	Patrick Butterworth	66		NZL	NZDF past and present	4,474	2:07.4
16	Steven Dwelly	46		AUS		4,377	2:10.2
17	Dean Leaney	42	Brisbane	AUS	Darkhorse Rowing	4,376	2:10.2
18	ash middlin	44		AUS		4,319	2:11.9
19	상민 한	46		KOR		4,314	2:12.1
20	Qidi Zhou	42	北京	CHN		4,295	2:12.7
21	Jesse Madden	23		AUS		4,230	2:14.7
22	Teddy Luck-Moreau	38		AUS		4,227	2:14.8
23	Paul Kroon	81	Brisbane, QLD	AUS	The Diamonds (Over Sixties Erging Group)	4,193	2:15.9
24	Andrew McDowell	33	Armstrong Creek, VIC	AUS		4,146	2:17.4
25	Peter Wilson	60	Newcastle , NSW	AUS		4,102	2:18.9
26	Sunkoo Kim	56		KOR		4,092	2:19.2
27	Myunghee Lee	37		KOR		3,950	2:24.3
28	Emma Ashooh	30		USA		3,924	2:25.2
29	Cindy Midgley	47		AUS		3,881	2:26.8
30	Jodie Gibson	53		AUS		3,853	2:27.9
31	Louise Adielson	55		NCL		3,381	2:48.5
32	창인 박	37		KOR		3,096	3:04.1