Workout of the Day

« September 1, 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
101	Shane Spargo	48		AUS		4,279	2:13.2
102	Owen Dwyer	67		NZL		4,263	2:13.7
103	Matthew M	49		AUS		4,259	2:13.8
104	Fred de Leuw	80	Doornspijk	NED		4,239	2:14.4
105	Achim Schach	72		GER	The Diamonds (Over Sixties Erging Group)	4,230	2:14.7
106	Jacqui Fellew	56		AUS		4,221	2:15.0
107	Attila Bognár	55		HUN		4,212	2:15.3
108	Rob Bing	55	Bedford	GBR		4,176	2:16.4
108	Hubert Langrock	37		GER		4,176	2:16.4
110	Stuart Cunniffe	62	York	GBR		4,173	2:16.5
111	Catherine G	54		AUS		4,170	2:16.6
112	Craig Kinross	54		AUS		4,159	2:17.0
113	Irmi Granget	63	Bergen	GER	Team Ruderathlet	4,156	2:17.1
114	El Rollett	57		GBR		4,155	2:17.1
115	clare burrell	66	Coleraine, VIC	AUS	Free Spirits	4,143	2:17.5
115	João Carvalho	40		POR		4,143	2:17.5
117	David Shea	38		GBR		4,142	2:17.6
118	David Masinello	39		AUS		4,132	2:17.9
119	Julie Lyons	64		GBR		4,116	2:18.4
120	Francesco Lofaro	41	Milan	ITA		4,113	2:18.5
121	Craig Clubb	55		GBR		4,102	2:18.9
122	Hannah Luck-Moreau	38		AUS		4,091	2:19.3
123	Emma Burns	55		AUS		4,086	2:19.5
124	Nik Jones	58	Nottingham	GBR		4,077	2:19.8
125	Sunkoo Kim	57		KOR		4,064	2:20.2
126	James Gobbett	86	Rovereto	ITA	Ancient Mariners - The Ancients Organization (TAO)	4,063	2:20.2
127	Bernard Lo	52	Sydney, NSW	AUS		4,046	2:20.8
128	Anna Gordon	47		GBR		4,043	2:20.9
129	Marc B	49		BEL		4,041	2:21.0
130	Armin Will	66		AUS		4,035	2:21.2
131	Greg Field	69		AUS		4,033	2:21.3
132	Claudia Halbeisen	51		SUI		4,014	2:22.0
133	Hansina Plogv	73	Faroe Islands	FRO		4,006	2:22.2
134	Steve Porter	63		AUS		3,992	2:22.7
135	Harold Lin	44		CHN		3,975	2:23.3
136	Jeremia Pau	46		USA		3,956	2:24.0
137	Amelia Ayoub	21		AUS		3,934	2:24.8
138	Beck Cameron	36		AUS		3,927	2:25.1
139	Silke Opitz	49		GER		3,915	2:25.5
140	Graeme Rosemond	78	Singapore, WA	AUS		3,907	2:25.8
141	Tanya Venables	42	Dapto, NSW	AUS		3,880	2:26.9
142	PFE S	56		NED		3,865	2:27.4
143	Rod Hooper	59		AUS		3,857	2:27.7
144	Roger Chaplin	79	Horsham	GBR		3,853	2:27.9
145	Ophélie MEYER	31		FRA		3,851	2:28.0
146	Geoff Storey	58		GBR		3,845	2:28.2
147	Andrew Kennerley	52		GBR		3,836	2:28.5
148	Szymon Pietrzak	44		POL		3,825	2:29.0
149	Alexandra Henchy	39		GBR		3,823	2:29.0
150	Simon Rose	51		GBR		3,795	2:30.1