Workout of the Day

« September 7, 2026

1/2/3/4/5/4/3/2/1 minutes with 2 minutes rest

An interval pyramid starting at 1 minute, increasing by 1 minute each interval to a maximum of 5 minutes and then back down again. 2 minutes rest between intervals.

Pos.	Name	Age	Location	Country	Club/Affiliation	Result	Pace
1	Marcel Dols	54		AUS		7,014	1:46.9
2	David Mitchell	61	Geelong, VIC	AUS		6,854	1:49.4
3	Chris Bestwick	38		NZL		6,673	1:52.3
4	Richard Darley	46		AUS		6,561	1:54.3
5	Simon Allen	63	Samford Valley, QLD	AUS	Team Diamonds	6,525	1:54.9
6	Henry Saastamoinen	34		FIN	Finnish Defence Forces	6,523	1:54.9
7	Chris McQuie	52	Ballarat, VIC	AUS		6,467	1:55.9
8	Eamon Murphy	40		PNG		6,459	1:56.1
9	Colm McGuigan	49	Mornington , VIC	AUS		6,457	1:56.1
10	Mike Gold	61		AUS		6,419	1:56.8
11	Grant Holman	56		AUS		6,409	1:57.0
12	Jarrad Hoeata	43		NZL		6,390	1:57.3
13	Simon Douse	41		AUS		6,369	1:57.7
14	Henning Wiehe	55	Frankfurt	GER		6,337	1:58.3
15	Micha Bieri	36	Bern	SUI		6,334	1:58.4
16	Tom Wood	78	Melbourne	AUS	Melbourne University	6,331	1:58.4
17	Mark Fitzgerald	55	SA	AUS		6,323	1:58.6
18	Jennifer Vandermaarel	38		AUS		6,303	1:58.9
19	Lenny T	50		NED		6,288	1:59.2
20	Tracy Clark	44	Biddaddaba, QLD	AUS	Drag Factory	6,210	2:00.7
21	Albo Potestas	37		PHI		6,205	2:00.8
22	Sam Angliss	35		NZL		6,175	2:01.4
23	H B	41		AUS		6,172	2:01.5
24	Jason Lewis	54		AUS		6,143	2:02.0
25	Warren Lloyd	55		AUS		6,092	2:03.1
26	Harold G Foxton	69		AUS		6,085	2:03.2
27	Jesper Jarnehäll	50		SWE		6,066	2:03.6
28	James Hutt	48		AUS		6,032	2:04.3
29	Samurai Pizza Cat	51		AUS		6,014	2:04.7
30	John Hussey	73	Townsville, QLD	AUS		6,011	2:04.7
31	Shun Naka	50		JPN		6,005	2:04.8
32	Jarrad Thomas	42	SA	AUS		5,925	2:06.5
33	Jesse Madden	23		AUS		5,923	2:06.6
34	David Shea	38		GBR		5,921	2:06.6
35	Mike Beddoe	52	Cardiff	GBR	RowAlong	5,906	2:06.9
36	Matthew Kemertzis	41		AUS		5,902	2:07.0
37	Daniel Kofler	50	Goldach	SUI	GERMAN Rowers and FRIENDS United	5,853	2:08.1
38	Jarrod Gallas	44		AUS	Aussie Roos	5,834	2:08.5
39	Shane Pankhurst	59	Capalaba, QLD	AUS		5,789	2:09.5
40	Owen Dwyer	67		NZL		5,773	2:09.9
41	Karl Newton	38		NZL		5,716	2:11.2
42	George Edwards	66	Glen Iris, VIC	AUS	Australia	5,702	2:11.5
43	Michael Tiller	47	SA	AUS		5,694	2:11.7
44	Fasih Ur Rehman	35		PAK		5,693	2:11.7
45	Christian Müller	58	Mainz	GER	GERMAN Rowers and FRIENDS United	5,690	2:11.8
46	Jacqui Fellew	56		AUS		5,642	2:12.9
47	Tag keun Lee	45	Seoul	KOR	RowingDang	5,631	2:13.1
48	Jacqui Dixon	47		AUS		5,619	2:13.4
49	Timo Hyyppä	62		FIN		5,543	2:15.3
50	Nev Sprott	69		AUS		5,513	2:16.0