USA Aaron Novak
1 HYROX race over 1 season. Best Open Men time: 3:00:19 at tampa Tamp.
1 result at 1 race
2,079th of 2,092 Open Men (faster than 0%). Against the 63 who finished around 2:25:25: most time gained on SkiErg (0:50), most lost on sandbag lunges (15:05). Runs 5 to 8 took 7:55 more than runs 1 to 4 (them: 5:48 more).
| Part | Time | Typical here | vs 2,092 Open Men here |
|---|---|---|---|
| Run 1: | 7:34 | 5:06 | faster than 3% |
| SkiErg: | 5:05 | 4:43 | faster than 31% |
| Run 2: | 8:09 | 5:16 | faster than 4% |
| Sled push: | 5:34 | 3:01 | faster than 1% |
| Run 3: | 8:33 | 5:50 | faster than 7% |
| Sled pull: | 8:20 | 5:08 | faster than 5% |
| Run 4: | 8:44 | 5:44 | faster than 5% |
| Burpee broad jump: | 17:22 | 6:04 | faster than 0% |
| Run 5: | 9:25 | 5:52 | faster than 5% |
| Row: | 5:22 | 5:02 | faster than 35% |
| Run 6: | 9:10 | 5:41 | faster than 4% |
| Farmers carry: | 3:13 | 2:16 | faster than 8% |
| Run 7: | 9:12 | 5:40 | faster than 4% |
| Sandbag lunges: | 24:07 | 5:36 | faster than 0% |
| Run 8: | 13:07 | 5:58 | faster than 1% |
| Wall balls: | 24:14 | 7:36 | faster than 0% |
| Roxzone: | 13:17 | 8:11 | faster than 5% |
| Runs (8 km) | 1:13:50 | 45:09 | faster than 3% |
| Stations (8) | 1:33:17 | ||
| Finish | 3:00:19 | 1:33:57 | 2079th of 2,092 · faster than 0% |
How to read
Place is the position among timed finishers in the same race, division and gender; a doubles place is the team's. Runs is the organiser's official run total (it can differ from the eight laps added up by a few seconds), stations the eight stations added up, and roxzone the time moving between them. The age group is the one entered for that race.
tampa Tamp, against 2,092 Open Men
Shape of the race
This chart shows where Aaron sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on Row (faster than 35% of the field), weakest on Lunges (faster than 0%).
See the numbers
| Part | Aaron: faster than |
|---|---|
| Ski | 32% |
| Push | 1% |
| Pull | 5% |
| BBJ | 1% |
| Row | 35% |
| Carry | 9% |
| Lunges | 0% |
| Wall balls | 0% |
| Roxzone | 6% |
| Runs | 4% |
Further out means you beat more of the field on that part. A dent is a weak spot.
How you ranked on each station
How much of the field Aaron beat on each part of the race, at this race.Best: Row (faster than 35%); weakest: Sandbag lunges (faster than 0%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Aaron's time on each part against the typical Open Men finisher at this race.Best: Row (0:20 slower); weakest: Runs (8 km) (28:41 slower).
Green, left of centre: faster than the typical Open Men finisher at this race. Orange, right: slower, and by how much.
The race as one bar: Aaron against the typical Open Men finisher
This chart draws the race in order, left to right: each 1 km run (blue), each station (yellow) and the roxzone (grey), sized by its time.Aaron: 1:13:55 running, 1:33:17 at the stations and 13:17 in the roxzone; the longest station was the wall balls (24:14).Below, Typical Open Men: 45:07 running, 39:26 at the stations and 8:11 in the roxzone; the longest station was the wall balls (7:36).
See the numbers
| Part | Aaron | Typical Open Men |
|---|---|---|
| Run 1 | 7:34 | 5:06 |
| SkiErg | 5:05 | 4:43 |
| Run 2 | 8:09 | 5:16 |
| Sled push | 5:34 | 3:01 |
| Run 3 | 8:33 | 5:50 |
| Sled pull | 8:20 | 5:08 |
| Run 4 | 8:44 | 5:44 |
| Burpee broad jump | 17:22 | 6:04 |
| Run 5 | 9:25 | 5:52 |
| Row | 5:22 | 5:02 |
| Run 6 | 9:10 | 5:41 |
| Farmers carry | 3:13 | 2:16 |
| Run 7 | 9:12 | 5:40 |
| Sandbag lunges | 24:07 | 5:36 |
| Run 8 | 13:07 | 5:58 |
| Wall balls | 24:14 | 7:36 |
| Roxzone | 13:17 | 8:11 |
| Finish | 3:00:19 | 1:33:57 |
The race in order, left to right. A wider block than the one below is slower than typical.
Sandbag lunges cost 18:31 against the typical Open Men finisher at tampa Tamp. The sandbag lunges guide shows whether that is strength or pacing, and the workouts that fix it.
Fix sandbag lunges. Then beat 3:00:19.
The RoxHype app is your training plan to race day: built from your splits, your kit and your race date, and adjusted every week.
- A week-by-week plan that counts down to your race
- Extra work on your slowest stations
- Adjusts every week to what you actually did
Free to download. Used by more than 40,000 HYROX athletes.
