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
51	Eddie van der Merwe	49		RSA		5,430	2:18.1
52	Lara Wagstaff	57		AUS		5,423	2:18.2
53	Angela Giannopoulou	60		GRE	The Diamonds (Over Sixties Erging Group)	5,417	2:18.4
54	Nichola S	49		AUS		5,405	2:18.7
55	Steve Coulls	41	Adelaide , SA	AUS		5,344	2:20.3
56	상민 한	46		KOR		5,281	2:22.0
57	Dave Ware	38		AUS		5,245	2:22.9
58	Christopher Wheadon	48		NZL		5,219	2:23.7
59	yeo churi	35		KOR	Geobukseon -「거북선」	5,200	2:24.2
60	Ravi Ranjan	-	Bengaluru	IND		5,150	2:25.6
61	Cindy Midgley	48		AUS		5,118	2:26.5
62	Ian Wilson	88	Adelaide, SA	AUS	Adelaide University Boat Club	5,104	2:26.9
63	Lars Holmström	57	Köping	SWE		5,078	2:27.6
64	Louisa Tracey	43	VIC	AUS		5,022	2:29.3
65	Darlene H	54		AUS		5,017	2:29.4
65	Debbie Foxford	48		GBR		5,017	2:29.4
67	Celeste Benjamin	46		AUS		4,986	2:30.4
68	Darryl Galvin	63	Auckland	NZL		4,971	2:30.8
69	Ben Jolly	45		NZL		4,884	2:33.5
70	Deborah Jarvis	57	ACT	AUS		4,840	2:34.9
71	Farhan Syed	48	ACT	AUS		4,807	2:36.0
72	Yshallmy M	36		CHN		4,787	2:36.6
73	Jan Kaas	42		NED		4,753	2:37.7
74	Kathy Hynes	43		IRL		4,718	2:38.9
75	Andrew Creasey	73	Perth, WA	AUS		4,671	2:40.5
76	Nora Wikoff	48		GBR		4,573	2:44.0
77	Rachel Holland	41		NZL		4,488	2:47.1
78	Tae-wook Kim	44		KOR		4,454	2:48.3
79	Martin Zwickl	56	Oed	AUT	Silent Water Neufeld	4,360	2:52.0
80	Asghar Ali	50		PAK	Karachi Boat Club	4,342	2:52.7
81	희정 양	42		KOR		4,317	2:53.7
82	Carl Millen	76	Warwick, Qld, QLD	AUS	The Diamonds (Over Sixties Erging Group)	4,269	2:55.6
83	Sue Rees	72	Bennington, VT	USA		4,259	2:56.0
84	Peter Zhang	37		CHN		3,706	3:22.3