Workout of the Day
« December 28, 2025
3/4/5/4/3 minutes with 2 minutes rest
An interval pyramid starting at 3 minutes, increasing by 1 minute each interval to a maximum of 5 minutes and then back down to 3 minutes. 2 minutes rest between intervals.
| Pos. | Name | Age | Location | Country | Club/Affiliation | Result | Pace |
|---|---|---|---|---|---|---|---|
| 1 | Byron Amm | 38 | AUS | 10,739 | 1:46.1 | ||
| 2 | Joshua Smith | 34 | AUS | 10,306 | 1:50.6 | ||
| 3 | Kevin Smith | 35 | AUS | 10,133 | 1:52.5 | ||
| 4 | Tom Ferguson | 28 | AUS | 10,022 | 1:53.7 | ||
| 5 | Simon J. Williams | 53 | Sydney, NSW | AUS | 9,911 | 1:55.0 | |
| 6 | Joanna Costello | 31 | NZL | 8,764 | 2:10.0 | ||
| 7 | Sonny Q | 11 | AUS | 7,416 | 2:33.7 |