AUS Alana Cavanough
4 HYROX races over 2 seasons: 2 solo, 2 in a team with 2 partners.
One best per race type
Open Women: finish time, race by race
Oldest to newest; a line going down means getting fasterThis line shows the finish time of Alana Cavanough at each race, oldest on the left; lower is faster.The best was 1:57:49 at Melbourne (Dec 2025); Alana Cavanough was 12:26 slower at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Melbourne | Dec 2025 | Open Women | 1:57:49 |
| Perth | Aug 2026 | Open Women | 2:10:15 |
Each dot is one Open Women race; click one for that race's report. Not enough complete, clean Open Women races yet to measure the change.
4 results at 3 races
984th of 1,049 Open Women (faster than 6%). Against the 32 who finished around 2:14:38: most time gained on the eight runs (2:44), most lost on sandbag lunges (2:31). Runs 5 to 8 took 5:08 more than runs 1 to 4 (them: 4:21 more).
| Part | Time | Typical here | vs 1,049 Open Women here |
|---|---|---|---|
| Run 1: | 5:14 | 4:23 | faster than 10% |
| SkiErg: | 5:54 | 5:05 | faster than 6% |
| Run 2: | 7:13 | 5:57 | faster than 12% |
| Sled push: | 3:29 | 2:41 | faster than 12% |
| Run 3: | 7:48 | 6:21 | faster than 13% |
| Sled pull: | 6:44 | 5:30 | faster than 20% |
| Run 4: | 8:18 | 6:20 | faster than 8% |
| Burpee broad jump: | 10:51 | 6:39 | faster than 7% |
| Run 5: | 8:50 | 6:29 | faster than 7% |
| Row: | 6:30 | 5:25 | faster than 4% |
| Run 6: | 8:51 | 6:25 | faster than 6% |
| Farmers carry: | 2:58 | 2:49 | faster than 40% |
| Run 7: | 8:05 | 5:51 | faster than 7% |
| Sandbag lunges: | 11:42 | 5:26 | faster than 2% |
| Run 8: | 7:56 | 5:27 | faster than 8% |
| Wall balls: | 11:48 | 6:15 | faster than 5% |
| Roxzone †: | 8:08 | ||
| Runs (8 km) | 1:02:11 | 47:26 | faster than 7% |
| Stations (8) | 59:56 | ||
| Finish | 2:10:15 | 1:34:28 | 984th of 1,049 · faster than 6% |
1,496th of 1,666 Open Women (faster than 10%). Against the 50 who finished around 1:57:59: most time gained on sled pull (1:06), most lost on sandbag lunges (2:11). Runs 5 to 8 took 3:23 more than runs 1 to 4 (them: 7:10 more).
| Part | Time | Typical here | vs 1,666 Open Women here |
|---|---|---|---|
| Run 1: | 3:31 | 3:00 | faster than 15% |
| SkiErg: | 5:32 | 5:04 | faster than 14% |
| Run 2: | 9:33 | 5:14 | faster than 0% |
| Sled push: | 1:21 ‡ | 2:31 | |
| Run 3: | 6:25 | 5:25 | faster than 17% |
| Sled pull: | 6:04 | 5:30 | faster than 34% |
| Run 4: | 6:57 | 5:30 | faster than 11% |
| Burpee broad jump: | 9:51 | 6:12 | faster than 9% |
| Run 5: | 7:08 | 5:39 | faster than 12% |
| Row: | 5:58 | 5:19 | faster than 10% |
| Run 6: | 7:00 | 5:38 | faster than 13% |
| Farmers carry: | 2:24 | 2:10 | faster than 29% |
| Run 7: | 6:59 | 5:33 | faster than 13% |
| Sandbag lunges: | 9:09 | 4:56 | faster than 3% |
| Run 8: | 8:42 | 6:37 | faster than 14% |
| Wall balls: | 9:26 | 5:57 | faster than 10% |
| Roxzone: | 11:57 | 9:51 | faster than 20% |
| Runs (8 km) | 56:11 | 42:42 | faster than 8% |
| Stations (8) | 49:45 | ||
| Finish | 1:57:49 | 1:30:38 | 1496th of 1,666 · faster than 10% |
554th of 617 Doubles Mixed (faster than 10%).
| Part | Time | Typical here | vs 617 Doubles Mixed here |
|---|---|---|---|
| Run 1: | 7:20 | 5:45 | faster than 4% |
| SkiErg: | 4:51 | 4:08 | faster than 2% |
| Run 2: | 6:46 | 5:04 | faster than 4% |
| Sled push: | 2:57 | 2:02 | faster than 6% |
| Run 3: | 6:34 | 5:17 | faster than 9% |
| Sled pull: | 4:38 | 3:51 | faster than 18% |
| Run 4: | 6:55 | 5:21 | faster than 6% |
| Burpee broad jump: | 4:21 | 3:36 | faster than 24% |
| Run 5: | 6:56 | 5:27 | faster than 7% |
| Row: | 5:35 | 4:50 | faster than 8% |
| Run 6: | 6:52 | 5:20 | faster than 6% |
| Farmers carry: | 1:44 | 1:45 | faster than 55% |
| Run 7: | 7:18 | 5:24 | faster than 5% |
| Sandbag lunges: | 5:17 | 4:03 | faster than 15% |
| Run 8: | 7:14 | 5:28 | faster than 9% |
| Wall balls: | 4:10 | 4:27 | faster than 64% |
| Roxzone: | 11:52 | 8:32 | faster than 12% |
| Runs (8 km) | 55:51 | 43:15 | faster than 6% |
| Stations (8) | 33:33 | ||
| Finish | 1:41:11 | 1:21:16 | 554th of 617 · faster than 10% |
629th of 812 Doubles Women (faster than 22%).
| Part | Time | Typical here | vs 812 Doubles Women here |
|---|---|---|---|
| Run 1: | 7:04 | 6:17 | faster than 20% |
| SkiErg: | 4:40 | 4:32 | faster than 33% |
| Run 2: | 6:14 | 5:34 | faster than 21% |
| Sled push: | 1:42 | 1:45 | faster than 57% |
| Run 3: | 6:32 | 5:50 | faster than 22% |
| Sled pull: | 4:37 | 4:13 | faster than 30% |
| Run 4: | 6:48 | 5:53 | faster than 16% |
| Burpee broad jump: | 5:18 | 4:23 | faster than 25% |
| Run 5: | 6:53 | 5:57 | faster than 17% |
| Row: | 5:50 | 5:21 | faster than 14% |
| Run 6: | 7:02 | 5:51 | faster than 14% |
| Farmers carry: | 1:56 | 1:51 | faster than 37% |
| Run 7: | 6:55 | 5:55 | faster than 17% |
| Sandbag lunges: | 4:39 | 3:44 | faster than 18% |
| Run 8: | 6:50 | 6:01 | faster than 23% |
| Wall balls: | 4:28 | 4:14 | faster than 37% |
| Roxzone: | 10:36 | 9:27 | faster than 30% |
| Runs (8 km) | 54:15 | 47:36 | faster than 18% |
| Stations (8) | 33:10 | ||
| Finish | 1:37:54 | 1:27:32 | 629th of 812 · faster than 22% |
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 organiser timed all eight stations and the total is theirs, but one split is not used in comparisons: it was under our floor for that station (just under the fastest Elite 15 splits ever), which usually means a timing slip at the mats or a short course. Open the splits to see it. † This venue did not time the roxzone: the figure is the finish minus runs and stations, and part of the walk is inside the run laps there, so it is shorter than at other venues. The age group is the one entered for that race; for a team it is the team’s age group.
The fastest Alana has done each station
| Part | Best | Race | Typical |
|---|---|---|---|
| SkiErg | 5:32 | Melbourne 2025 · best of 2 | 5:16 |
| Sled push | 3:29 | Perth 2026 | 2:55 |
| Sled pull | 6:04 | Melbourne 2025 · best of 2 | 5:47 |
| Burpee broad jump | 9:51 | Melbourne 2025 · best of 2 | 6:46 |
| Row | 5:58 | Melbourne 2025 · best of 2 | 5:31 |
| Farmers carry | 2:24 | Melbourne 2025 · best of 2 | 2:19 |
| Sandbag lunges | 9:09 | Melbourne 2025 · best of 2 | 5:13 |
| Wall balls | 9:26 | Melbourne 2025 · best of 2 | 6:43 |
| Runs (8 km) | 56:11 | Melbourne 2025 · best of 2 | 46:44 |
| Roxzone | 11:57 | Melbourne 2025 | 7:57 |
How to read
Each station's best across Alana's Open Women races, from different races, against the typical Open Women split. Venues differ (sled carpets, run laps, where the mats sit), so a best can owe something to the venue.
2 team partners
- Charlene Flood1 race
- Riley Cavanough1 race
From the team results above. A name opens the search: a partner can have more than one page.
Melbourne 2025, against 1,666 Open Women
Shape of the race
no splitPullBBJRowCarryLungesWall ballsRoxzoneRuns
This chart shows where Alana sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on Pull (faster than 34% of the field), weakest on Lunges (faster than 4%).
See the numbers
| Part | Alana: faster than |
|---|---|
| Ski | 14% |
| Push | no split |
| Pull | 34% |
| BBJ | 9% |
| Row | 10% |
| Carry | 29% |
| Lunges | 4% |
| Wall balls | 10% |
| Roxzone | 20% |
| Runs | 9% |
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 Alana beat on each part of the race, at this race.Best: Sled pull (faster than 34%); weakest: Sandbag lunges (faster than 4%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Alana's time on each part against the typical Open Women finisher at this race.Best: Farmers carry (0:14 slower); weakest: Runs (8 km) (13:29 slower).
Green, left of centre: faster than the typical Open Women finisher at this race. Orange, right: slower, and by how much.
The race as one bar: Alana against the typical Open Women 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.Alana: 56:15 running, 48:24 at the stations and 11:57 in the roxzone; the longest station was the burpee broad jumps (9:51).Below, Typical Open Women: 42:36 running, 37:39 at the stations and 9:51 in the roxzone; the longest station was the burpee broad jumps (6:12).
See the numbers
| Part | Alana | Typical Open Women |
|---|---|---|
| Run 1 | 3:31 | 3:00 |
| SkiErg | 5:32 | 5:04 |
| Run 2 | 9:33 | 5:14 |
| Sled push | — | 2:31 |
| Run 3 | 6:25 | 5:25 |
| Sled pull | 6:04 | 5:30 |
| Run 4 | 6:57 | 5:30 |
| Burpee broad jump | 9:51 | 6:12 |
| Run 5 | 7:08 | 5:39 |
| Row | 5:58 | 5:19 |
| Run 6 | 7:00 | 5:38 |
| Farmers carry | 2:24 | 2:10 |
| Run 7 | 6:59 | 5:33 |
| Sandbag lunges | 9:09 | 4:56 |
| Run 8 | 8:42 | 6:37 |
| Wall balls | 9:26 | 5:57 |
| Roxzone | 11:57 | 9:51 |
| Finish | 1:57:49 | 1:30:38 |
The race in order, left to right. A wider block than the one below is slower than typical.
Sandbag lunges cost 4:13 against the typical Open Women finisher at Melbourne 2025. The sandbag lunges guide shows whether that is strength or pacing, and the workouts that fix it.
Fix sandbag lunges. Then beat 1:57:49.
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.
