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Workout of the Day

« October 30, 2026

1 min, 2 min, 3 min, 4 min, 3 min, 2 min, 1 min pyramid / 1 min easy

Seven intervals in a pyramid of 1-2-3-4-3-2-1 minutes, with one minute of rest in between each piece.

Pos. Name Age Country Result Pace
1 Mitchell Mulroney 37 AUS 4,750 1:41.0
2 Anton maisey 54 NZL 4,573 1:44.9
3 Jason Thorpe 39 AUS 4,465 1:47.5
4 Niall Fostyk 33 AUS 4,408 1:48.8
5 Luke Oshea 28 AUS 4,375 1:49.7
6 Dylan Levine 39 USA 4,355 1:50.2
7 Darren P 57 AUS 4,242 1:53.1
8 Simon Allen 64 AUS 4,238 1:53.2
9 Mike Gold 62 AUS 4,232 1:53.4
10 Lenny T 50 NED 4,220 1:53.7
11 Chris McQuie 53 AUS 4,165 1:55.2
12 Greg Roberts 53 AUS 4,117 1:56.5
13 Maik Wannek 39 GER 4,069 1:57.9
14 Jason Lewis 54 AUS 4,068 1:57.9
15 Pete Hannam 47 AUS 4,046 1:58.6
16 Zach Boland 25 AUS 4,006 1:59.8
17 Tom W 43 AUS 3,996 2:00.1
18 H B 40 AUS 3,980 2:00.6
19 Amelia Thorpe 35 AUS 3,902 2:03.0
20 Dave Ware 38 AUS 3,901 2:03.0
21 Big Rabbs 43 AUS 3,881 2:03.6
22 Rob F 65 AUS 3,875 2:03.8
23 J Lee 48 KOR 3,867 2:04.1
24 Myles McLindin 39 AUS 3,828 2:05.3
25 Matthew Kemertzis 41 AUS 3,803 2:06.2
26 Ben Armitstead 48 AUS 3,794 2:06.5
27 Charlotte Hughes 47 AUS 3,776 2:07.1
28 Gareth Dear 62 AUS 3,756 2:07.7
29 Tim Greenwell 71 AUS 3,748 2:08.0
30 Warren Lloyd 56 AUS 3,746 2:08.1
31 Hunki Yang 45 KOR 3,699 2:09.7
32 Ken Li 37 AUS 3,656 2:11.2
33 Rsi Anti 46 CHN 3,589 2:13.7
34 Hyunseung Lee 45 KOR 3,564 2:14.6
35 Nathan Craven 50 AUS 3,451 2:19.0
36 Yichen Kang 38 CHN 3,406 2:20.9
37 Jeremia Pau 46 USA 3,359 2:22.8
38 Peter Hobson 61 GBR 3,320 2:24.5
39 jerome martinent 49 MAS 3,313 2:24.8
40 Emma Ashooh 30 USA 3,285 2:26.1
41 Rachel Henry 39 AUS 3,147 2:32.5
42 Natalia Huang 45 AUS 3,048 2:37.4
43 Ryan McGovern 55 AUS 2,913 2:44.7
44 Alan McGuire 54 AUS 2,855 2:48.1
45 Junko Fukutsubo 37 JPN 2,838 2:49.1
46 sarah smallman 47 NZL 2,822 2:50.0