GBR Alex Knowles
5 HYROX races over 3 seasons: 4 solo, 1 in a team with 1 partner.
These results may belong to more than one athlete called Alex Knowles: the organiser's data links results by name, and two races close together are too far apart in time for one person. Each race row is right as published; the bests and the progress line are shown as the results stand.
One best per race type
Open Men: finish time, race by race
Oldest to newest; a line going down means getting fasterThis line shows the finish time of Alex Knowles at each race, oldest on the left; lower is faster.The best was 1:23:34 at London Olympia (Mar 2026); Alex Knowles was 22:32 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| London | Dec 2024 | Open Men | 2:30:37 |
| Birmingham | Oct 2025 | Open Men | 2:21:58 |
| London Olympia | Mar 2026 | Open Men | 1:23:34 |
| Cardiff | Apr 2026 | Open Men | 2:08:05 |
Each dot is one Open Men race; click one for that race's report.
5 results at 5 races
2,570th of 3,157 Doubles Men (faster than 18%). Against the 96 who finished around 1:23:57: most time gained on sandbag lunges (1:24), most lost on the eight runs (3:53). Runs 5 to 8 took 0:42 more than runs 1 to 4 (them: 0:36 more).
| Part | Time | Typical here | vs 3,157 Doubles Men here |
|---|---|---|---|
| Run 1: | 6:16 | 5:13 | faster than 14% |
| SkiErg: | 4:10 | 4:01 | faster than 30% |
| Run 2: | 5:39 | 4:34 | faster than 11% |
| Sled push: | 1:50 | 2:00 | faster than 74% |
| Run 3: | 6:24 | 4:53 | faster than 7% |
| Sled pull: | 3:30 | 3:15 | faster than 35% |
| Run 4: | 6:24 | 4:53 | faster than 7% |
| Burpee broad jump: | 3:22 | 3:18 | faster than 47% |
| Run 5: | 6:30 | 5:00 | faster than 9% |
| Row: | 4:35 | 4:28 | faster than 37% |
| Run 6: | 6:33 | 4:55 | faster than 7% |
| Farmers carry: | 1:51 | 1:38 | faster than 23% |
| Run 7: | 6:11 | 4:58 | faster than 12% |
| Sandbag lunges: | 2:49 | 3:34 | faster than 89% |
| Run 8: | 6:11 | 5:00 | faster than 16% |
| Wall balls: | 4:46 | 4:24 | faster than 33% |
| Roxzone: | 7:47 | 5:52 | faster than 16% |
| Runs (8 km) | 50:04 | 39:23 | faster than 10% |
| Stations (8) | 26:53 | ||
| Finish | 1:24:40 | 1:12:16 | 2570th of 3,157 · faster than 18% |
2,636th of 2,728 Open Men (faster than 3%). Against the 83 who finished around 1:58:53: most time gained on sandbag lunges (0:25), most lost on burpee broad jump (4:18). Runs 5 to 8 took 3:45 more than runs 1 to 4 (them: 3:28 more).
| Part | Time | Typical here | vs 2,728 Open Men here |
|---|---|---|---|
| Run 1: | 6:57 | 5:08 | faster than 3% |
| SkiErg: | 4:45 | 4:34 | faster than 30% |
| Run 2: | 6:22 | 4:45 | faster than 7% |
| Sled push: | 4:44 | 3:05 | faster than 4% |
| Run 3: | 6:59 | 5:07 | faster than 7% |
| Sled pull: | 7:43 | 4:21 | faster than 2% |
| Run 4: | 7:01 | 5:06 | faster than 6% |
| Burpee broad jump: | 13:55 | 5:50 | faster than 1% |
| Run 5: | 7:14 | 5:12 | faster than 8% |
| Row: | 5:30 | 4:49 | faster than 10% |
| Run 6: | 7:23 | 5:21 | faster than 9% |
| Farmers carry: | 4:14 | 2:43 | faster than 5% |
| Run 7: | 6:51 | 4:49 | faster than 7% |
| Sandbag lunges: | 7:41 | 5:01 | faster than 9% |
| Run 8: | 9:36 | 5:58 | faster than 5% |
| Wall balls: | 14:55 | 6:46 | faster than 2% |
| Roxzone †: | 6:19 | ||
| Runs (8 km) | 58:19 | 41:35 | faster than 5% |
| Stations (8) | 1:03:27 | ||
| Finish | 2:08:05 | 1:23:41 | 2636th of 2,728 · faster than 3% |
1,221st of 2,650 Open Men (faster than 53%). Against the 82 who finished around 1:23:05: most time gained on the roxzone (0:43), most lost on the eight runs (0:54). Runs 5 to 8 took 2:48 more than runs 1 to 4 (them: 2:51 more).
| Part | Time | Typical here | vs 2,650 Open Men here |
|---|---|---|---|
| Run 1: | 4:45 | 4:42 | faster than 46% |
| SkiErg: | 4:31 | 4:28 | faster than 45% |
| Run 2: | 4:35 | 4:34 | faster than 49% |
| Sled push: | 2:54 | 2:56 | faster than 53% |
| Run 3: | 4:55 | 4:52 | faster than 47% |
| Sled pull: | 4:43 | 4:24 | faster than 39% |
| Run 4: | 4:51 | 4:52 | faster than 50% |
| Burpee broad jump: | 6:07 | 5:35 | faster than 39% |
| Run 5: | 4:59 | 5:03 | faster than 53% |
| Row: | 4:57 | 4:48 | faster than 38% |
| Run 6: | 5:01 | 4:54 | faster than 45% |
| Farmers carry: | 2:33 | 2:13 | faster than 28% |
| Run 7: | 4:59 | 4:54 | faster than 47% |
| Sandbag lunges: | 5:14 | 5:16 | faster than 50% |
| Run 8: | 6:55 | 6:55 | faster than 50% |
| Wall balls: | 6:43 | 7:24 | faster than 61% |
| Roxzone: | 5:02 | 5:53 | faster than 74% |
| Runs (8 km) | 40:56 | 41:06 | faster than 51% |
| Stations (8) | 37:42 | ||
| Finish | 1:23:34 | 1:25:09 | 1221st of 2,650 · faster than 53% |
3,893rd of 3,945 Open Men (faster than 1%). Against the 118 who finished around 2:00:58: most time gained on sandbag lunges (0:46), most lost on wall balls (16:24). Runs 5 to 8 took 1:58 more than runs 1 to 4 (them: 2:42 more).
| Part | Time | Typical here | vs 3,945 Open Men here |
|---|---|---|---|
| Run 1: | 6:59 | 5:18 | faster than 5% |
| SkiErg: | 4:38 | 4:30 | faster than 33% |
| Run 2: | 5:52 | 4:33 | faster than 7% |
| Sled push: | 4:20 | 3:15 | faster than 17% |
| Run 3: | 6:22 | 4:53 | faster than 8% |
| Sled pull: | 10:21 | 5:02 | faster than 0% |
| Run 4: | 6:22 | 4:55 | faster than 8% |
| Burpee broad jump: | 14:09 | 5:36 | faster than 0% |
| Run 5: | 6:41 | 5:05 | faster than 8% |
| Row: | 5:29 | 4:49 | faster than 9% |
| Run 6: | 6:39 | 4:55 | faster than 6% |
| Farmers carry: | 3:38 | 2:09 | faster than 4% |
| Run 7: | 6:55 | 4:55 | faster than 5% |
| Sandbag lunges: | 7:25 | 5:12 | faster than 12% |
| Run 8: | 7:18 | 5:10 | faster than 8% |
| Wall balls: | 28:47 | 7:15 | faster than 0% |
| Roxzone: | 10:08 | 6:40 | faster than 7% |
| Runs (8 km) | 53:06 | 39:57 | faster than 6% |
| Stations (8) | 1:18:47 | ||
| Finish | 2:21:58 | 1:25:13 | 3893rd of 3,945 · faster than 1% |
2,315th of 2,324 Open Men (faster than 0%). Against the 69 who finished around 1:59:15: most time gained on sandbag lunges (0:50), most lost on wall balls (9:57). Runs 5 to 8 took 4:44 more than runs 1 to 4 (them: 3:27 more).
| Part | Time | Typical here | vs 2,324 Open Men here |
|---|---|---|---|
| Run 1: | 7:21 | 5:45 | faster than 4% |
| SkiErg: | 4:49 | 4:25 | faster than 12% |
| Run 2: | 5:58 | 4:21 | faster than 5% |
| Sled push: | 9:32 | 3:04 | faster than 0% |
| Run 3: | 7:11 | 4:41 | faster than 1% |
| Sled pull: | 9:45 | 5:03 | faster than 1% |
| Run 4: | 7:38 | 4:44 | faster than 1% |
| Burpee broad jump: | 15:24 | 5:53 | faster than 0% |
| Run 5: | 7:39 | 4:56 | faster than 2% |
| Row: | 5:25 | 4:48 | faster than 9% |
| Run 6: | 7:18 | 4:48 | faster than 2% |
| Farmers carry: | 3:32 | 2:07 | faster than 2% |
| Run 7: | 7:42 | 4:47 | faster than 1% |
| Sandbag lunges: | 7:06 | 5:05 | faster than 11% |
| Run 8: | 10:13 | 5:33 | faster than 1% |
| Wall balls: | 21:04 | 6:43 | faster than 0% |
| Roxzone: | 13:06 | 7:38 | faster than 2% |
| Runs (8 km) | 1:00:58 | 39:49 | faster than 1% |
| Stations (8) | 1:16:37 | ||
| Finish | 2:30:37 | 1:25:48 | 2315th of 2,324 · 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. † 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, so it can change from race to race.
The fastest Alex has done each station
| Part | Best | Race | Typical |
|---|---|---|---|
| SkiErg | 4:31 | London Olympia 2026 · best of 4 | 4:34 |
| Sled push | 2:54 | London Olympia 2026 · best of 4 | 3:04 |
| Sled pull | 4:43 | London Olympia 2026 · best of 4 | 4:57 |
| Burpee broad jump | 6:07 | London Olympia 2026 · best of 4 | 5:38 |
| Row | 4:57 | London Olympia 2026 · best of 4 | 4:53 |
| Farmers carry | 2:33 | London Olympia 2026 · best of 4 | 2:11 |
| Sandbag lunges | 5:14 | London Olympia 2026 · best of 4 | 5:20 |
| Wall balls | 6:43 | London Olympia 2026 · best of 4 | 7:03 |
| Runs (8 km) | 40:56 | London Olympia 2026 · best of 4 | 41:47 |
| Roxzone | 5:02 | London Olympia 2026 · best of 3 | 7:23 |
How to read
Each station's best across Alex's Open Men races, from different races, against the typical Open Men split. Venues differ (sled carpets, run laps, where the mats sit), so a best can owe something to the venue.
1 team partner
- Luke Coulson1 race
From the team results above. A name opens the search: a partner can have more than one page.
London Olympia 2026, against 2,650 Open Men
Shape of the race
This chart shows where Alex sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on Roxzone (faster than 74% of the field), weakest on Carry (faster than 28%).
See the numbers
| Part | Alex: faster than |
|---|---|
| Ski | 45% |
| Push | 53% |
| Pull | 39% |
| BBJ | 39% |
| Row | 39% |
| Carry | 28% |
| Lunges | 51% |
| Wall balls | 62% |
| Roxzone | 74% |
| Runs | 51% |
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 Alex beat on each part of the race, at this race.Best: Roxzone (faster than 74%); weakest: Farmers carry (faster than 28%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Alex's time on each part against the typical Open Men finisher at this race.Best: Roxzone (0:51 faster); weakest: Burpee broad jump (0:32 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: Alex 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.Alex: 41:00 running, 37:43 at the stations and 5:02 in the roxzone; the longest station was the wall balls (6:43).Below, Typical Open Men: 40:46 running, 37:04 at the stations and 5:53 in the roxzone; the longest station was the wall balls (7:24).
See the numbers
| Part | Alex | Typical Open Men |
|---|---|---|
| Run 1 | 4:45 | 4:42 |
| SkiErg | 4:31 | 4:28 |
| Run 2 | 4:35 | 4:34 |
| Sled push | 2:54 | 2:56 |
| Run 3 | 4:55 | 4:52 |
| Sled pull | 4:43 | 4:24 |
| Run 4 | 4:51 | 4:52 |
| Burpee broad jump | 6:07 | 5:35 |
| Run 5 | 4:59 | 5:03 |
| Row | 4:57 | 4:48 |
| Run 6 | 5:01 | 4:54 |
| Farmers carry | 2:33 | 2:13 |
| Run 7 | 4:59 | 4:54 |
| Sandbag lunges | 5:14 | 5:16 |
| Run 8 | 6:55 | 6:55 |
| Wall balls | 6:43 | 7:24 |
| Roxzone | 5:02 | 5:53 |
| Finish | 1:23:34 | 1:25:09 |
The race in order, left to right. A wider block than the one below is slower than typical.
Burpee broad jump cost 0:32 against the typical Open Men finisher at London Olympia 2026. The burpee broad jump guide shows whether that is strength or pacing, and the workouts that fix it.
Fix burpee broad jump. Then beat 1:23:34.
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.
