Workout of the Day

« October 22, 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	Club/Affiliation	Result	Pace
1	Anton maisey	54	Auckland	NZL		9:35.2	1:35.8
2	Stanislav Hubacek	37	Brno	CZE		10:10.6	1:41.7
3	brett wightman	46		SGP		10:27.1	1:44.5
4	Conan Uren	42	WA	AUS		10:28.7	1:44.7
5	Mark Veltman	41	Dubai	UAE		10:29.2	1:44.8
6	Nijel Williams	35		AUS		10:30.1	1:45.0
7	Daryl Henson	64	Tauranga	NZL		10:30.4	1:45.0
8	Stephen Medlin	48	ACT	AUS		10:31.0	1:45.1
9	Adam Elder	52		AUS		10:38.2	1:46.3
10	Darren P	57		AUS		10:39.7	1:46.6
11	Karl Schubert	44	NSW	AUS		10:41.2	1:46.8
12	Ben Patch	42		AUS		10:48.6	1:48.1
13	Pete Hannam	47		AUS		10:52.7	1:48.7
14	Struan Logan	45	Sydney, NSW	AUS		10:53.8	1:48.9
15	Kaj Kristensen	58		DEN		10:58.0	1:49.6
16	James Povey	51		AUS		11:11.4	1:51.9
17	Justin W	46		AUS		11:12.6	1:52.1
18	Ryan Brown	49	Sanctuary Point, NSW	AUS	Mako Paddle Club	11:15.4	1:52.5
19	Duncan Dunning	54	New Plymouth	NZL	NZ Career Firefighters	11:19.9	1:53.3
20	Big Rabbs	43		AUS		11:26.6	1:54.4
21	Peter Ricciardo	49	WA	AUS		11:26.7	1:54.4
22	Nigel Paroissien	49	Melbourne , VIC	AUS		11:28.3	1:54.7
22	Kevin Baker	70	Fox Glacier	NZL		11:28.3	1:54.7
24	Alice Macphillamy	40		PNG		11:28.7	1:54.7
25	Jamie Short	38		NZL		11:31.1	1:55.1
26	Zac Dunstan	38		AUS		11:43.5	1:57.2
27	Eloise Bambridge	37		AUS		11:44.0	1:57.3
28	艺然阎	31		CHN		11:44.9	1:57.4
29	Tim Olsen	44		AUS		11:48.2	1:58.0
30	Hunki Yang	44		KOR		11:55.2	1:59.2
31	Andrew McDowell	33	Armstrong Creek, VIC	AUS		11:55.4	1:59.2
32	J Lee	48	Seoul	KOR		12:02.0	2:00.3
33	Charlotte Hughes	47		AUS		12:14.7	2:02.4
34	Andrea Hamilton	51		NZL		12:47.3	2:07.8
35	Martin Ruane	53		AUS		12:56.4	2:09.4
36	Paul Kearney	66		AUS		13:33.8	2:15.6
37	Christopher Wheadon	48		NZL		13:37.2	2:16.2
38	Rod Hooper	59		AUS		13:44.8	2:17.4
39	진원 최	42		KOR		13:56.9	2:19.4
40	Sunkoo Kim	57		KOR		13:58.7	2:19.7
41	Amy Pond	50		AUS		14:10.7	2:21.7
42	Geoff New	61	Dunedin	NZL	The Diamonds (Over Sixties Erging Group)	14:11.2	2:21.8
43	Rossi Higashi	68	Kagoshima	JPN	The Diamonds (Over Sixties Erging Group)	14:43.0	2:27.1
44	Bec Manser	44		AUS		14:54.7	2:29.1
45	Rachel Henry	39		AUS		21:22.0	3:33.6