Workout of the Day

« November 11, 2026

8 x 500m, 2 minutes rest

The World Rowing Indoor Championships take place during the first weekend in December. Each Wednesday in November the WOD will be a workout that can be used to predict 2K performance. 8 x 500m intervals with 2 minutes rest. (BikeErg: 1000m)

Pos.	Name	Age	Location	Country	Club/Affiliation	Result	Pace
1	Sean Smith	56		AUS		13:27.3	1:40.9
2	David Mitchell	61	Geelong, VIC	AUS		13:44.6	1:43.0
3	Travis O’Hara	29		AUS		14:00.2	1:45.0
4	Jason Thorpe	39	Nowra, NSW	AUS		14:03.8	1:45.4
5	Runi Petersen	47	Torshavn	FRO		14:04.1	1:45.5
6	Daryl Henson	64	Tauranga	NZL		14:10.7	1:46.3
7	Dominic Goodyer	58		AUS		14:25.7	1:48.2
8	Karl Schubert	44	NSW	AUS		14:32.2	1:49.0
9	Eamon Murphy	40		PNG		14:39.1	1:49.8
10	James Lee	46	Brisbane, QLD	AUS		14:40.8	1:50.1
11	Andrew Vella	41		AUS		14:59.6	1:52.4
12	Champ Ginger Thor	49		AUS		15:14.7	1:54.3
13	Peter Grzelak	46	VIC	AUS		15:15.9	1:54.4
14	J Lee	48	Seoul	KOR		15:18.4	1:54.8
15	Jamie Russell	42		NZL		15:23.6	1:55.4
16	H B	40		AUS		15:39.4	1:57.4
17	Peter Ricciardo	49	WA	AUS		15:43.1	1:57.8
18	Bob Fauser	63	Adelaide, SA	AUS		15:48.2	1:58.5
19	Richard Phillis	43		AUS		15:52.2	1:59.0
20	Alice Macphillamy	40		PNG		15:56.6	1:59.5
21	Grant Fry	48		AUS		16:36.0	2:04.5
22	Ashley Charles	38		AUS		17:05.8	2:08.2
23	Matt Truman	55		AUS		17:07.7	2:08.4
24	Curtis Chao	56		TPE		17:09.1	2:08.6
25	Elaine Wood	50	Canberra, ACT	AUS		17:26.7	2:10.8
26	Kim Marshall	59		NZL		18:02.9	2:15.3
27	David Craig	75		GBR		18:11.0	2:16.3
28	Lara Wagstaff	57		AUS		18:11.6	2:16.4
29	Warren Lloyd	56		AUS		18:17.5	2:17.1
30	Jaiye Idowu	47	QLD	AUS		18:25.2	2:18.1
31	Jordan Kraiten	45		AUS		18:34.0	2:19.2
32	Tim McManus	60	Brisbane , QLD	AUS		18:52.1	2:21.5
33	Paul Kearney	66		AUS		18:54.7	2:21.8
34	Michelle Stenner	53		AUS		19:07.3	2:23.4
35	Bec Manser	45		AUS		19:14.5	2:24.3
36	Tina Gallasch	79	Belair, SA	AUS	Free Spirits	22:14.4	2:46.8
37	Rachel Henry	39		AUS		23:28.1	2:56.0
38	Priscila Senger	40		AUS		23:33.1	2:56.6