Workout of the Day

« July 13, 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	Location	Country	Club/Affiliation	Result	Pace
1	Anton maisey	54	Auckland	NZL		4,545	1:45.6
2	Cameron Walsh	40		AUS		4,426	1:48.4
3	Andrew Ward	56	Brisbane, QLD	AUS		4,401	1:49.0
4	Mark Jennings	43		AUS		4,390	1:49.3
5	Luke Golds-Uili	50	Auckland	NZL		4,364	1:49.9
6	Chris Bestwick	38		NZL		4,363	1:50.0
7	Jack Mulherin	25		AUS		4,286	1:51.9
8	Richard Darley	45		AUS		4,263	1:52.5
9	Jason Thorpe	39	Nowra, NSW	AUS		4,244	1:53.1
10	Aden Aylward	16		AUS		4,223	1:53.6
11	Ben Homer	29		AUS		4,222	1:53.6
12	Luke Fletcher	25		AUS		4,185	1:54.6
13	Dean Leaney	42	Brisbane	AUS	Darkhorse Rowing	4,169	1:55.1
14	Matt Doyle	38		NZL		4,166	1:55.2
15	Lindsay Burgess	66		AUS	Team Diamonds	4,144	1:55.8
16	Kate Holmes	38		AUS		4,138	1:55.9
17	Jeff Howard	48	ACT	AUS		4,081	1:57.6
18	Scott Rae	57	Geelong, VIC	AUS		4,078	1:57.7
19	Peter Ricciardo	49	WA	AUS		4,077	1:57.7
20	Evan Fitzgibbon	41		AUS		4,074	1:57.8
21	Annarita Cibin	36		ITA		4,042	1:58.7
22	Daniel Killeen	43	Nelson	NZL		4,001	1:59.9
23	Michael Taylor	37		AUS		3,975	2:00.7
24	Jennifer Vandermaarel	38		AUS		3,965	2:01.0
25	Tom W	43		AUS		3,890	2:03.3
25	Warren Lloyd	55		AUS		3,890	2:03.3
27	Hugh Turner	-		AUS		3,881	2:03.6
28	Tony Blake	63	Merewether, NSW	AUS	Lake Macquarie Rowing Club	3,848	2:04.7
29	Jason Lewis	54		AUS		3,834	2:05.1
30	Scott P	47		AUS		3,833	2:05.2
31	Scott Kimber	44		AUS		3,745	2:08.1
32	David Masinello	39		AUS		3,671	2:10.7
33	Emma Ashooh	30		USA		3,609	2:13.0
34	상민 한	46		KOR		3,584	2:13.9
35	Wendy Orman	65		AUS		3,516	2:16.5
36	Sim McDonald	57		AUS		3,510	2:16.7
37	Kevin McDonald	73	Peregian Springs, QLD	AUS		3,489	2:17.5
38	Hannah Luck-Moreau	38		AUS		3,478	2:18.0
39	Nichola S	48		AUS		3,408	2:20.8
40	Bernie Booysen	47	Durbanville	RSA		3,379	2:22.0
41	Mick Stubbs	53		AUS		3,377	2:22.1
42	Andrew Williams	55		AUS	Corio Bay Rowing Club, Geelong	3,362	2:22.7
43	Andrew McDowell	33	Armstrong Creek, VIC	AUS		3,359	2:22.8
44	Cindy Midgley	47		AUS		3,356	2:23.0
45	Damon Permezel	69		AUS		3,354	2:23.1
46	Chris P	25		AUS		3,338	2:23.7
47	Dee Bishop	51		AUS		3,336	2:23.8
48	JUNSIK BANG	31		KOR		3,332	2:24.0
49	Ori Kobi	41		ISR		3,314	2:24.8
50	Jane Branson	57	Melbourne, VIC	AUS	Crufit Oakland	3,295	2:25.6