GBR Cara Frank
10 HYROX races over 3 seasons: 7 solo, 3 in a team with 1 partner.
One best per race type
Finish time, race by race: one race type at a time
Oldest to newest; a line going down means getting fasterThis line shows the finish time of Cara Frank at each race, oldest on the left; lower is faster.The best was 1:28:49 at Glasgow (Mar 2026); Cara Frank was 16:12 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| London | Dec 2024 | Open Women | 1:45:20 |
| Dublin | Nov 2025 | Open Women | 1:31:35 |
| Manchester | Jan 2026 | Open Women | 1:35:36 |
| Glasgow | Mar 2026 | Open Women | 1:28:49 |
| Cologne | Apr 2026 | Open Women | 1:32:13 |
| Birmingham | Oct 2026 | Open Women | 1:29:08 |
Each dot is one Open Women race; click one for that race's report. From the first Open Women race to the best: 16:31 faster (1:45:20 to 1:28:49).
This line shows the finish time of Cara Frank at each race, oldest on the left; lower is faster.The best was 1:12:34 at Cardiff (Apr 2026); Cara Frank was 10:50 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Birmingham | Oct 2024 | Doubles Mixed | 1:23:24 |
| Birmingham | Oct 2025 | Doubles Mixed | 1:15:07 |
| Cardiff | Apr 2026 | Doubles Mixed | 1:12:34 |
Each dot is one Doubles Mixed race; click one for that race's report. Not enough complete, clean Doubles Mixed races yet to measure the change. Team times are shared with a partner, so they move with who you race with.
10 results at 10 races
1,100th of 2,703 Open Women (faster than 59%). Against the 81 who finished around 1:28:33: most time gained on the eight runs (0:49), most lost on the roxzone (1:20). Runs 5 to 8 took 0:11 more than runs 1 to 4 (them: 0:02 more).
| Part | Time | Typical here | vs 2,703 Open Women here |
|---|---|---|---|
| Run 1: | 5:49 | 6:02 | faster than 57% |
| SkiErg: | 5:31 | 5:14 | faster than 24% |
| Run 2: | 5:05 | 5:18 | faster than 58% |
| Sled push: | 2:42 | 3:12 | faster than 83% |
| Run 3: | 5:08 | 5:31 | faster than 68% |
| Sled pull: | 5:37 | 5:25 | faster than 44% |
| Run 4: | 5:06 | 5:33 | faster than 70% |
| Burpee broad jump: | 6:33 | 6:40 | faster than 53% |
| Run 5: | 5:18 | 5:39 | faster than 64% |
| Row: | 5:21 | 5:26 | faster than 58% |
| Run 6: | 5:17 | 5:32 | faster than 59% |
| Farmers carry: | 2:07 | 2:18 | faster than 67% |
| Run 7: | 5:16 | 5:32 | faster than 61% |
| Sandbag lunges: | 4:20 | 5:01 | faster than 72% |
| Run 8: | 5:28 | 5:47 | faster than 62% |
| Wall balls: | 6:31 | 6:48 | faster than 55% |
| Roxzone: | 8:08 | 7:16 | faster than 36% |
| Runs (8 km) | 42:23 | 44:53 | faster than 63% |
| Stations (8) | 38:42 | ||
| Finish | 1:29:08 | 1:32:53 | 1100th of 2,703 · faster than 59% |
291st of 332 Pro Women (faster than 12%).
| Part | Time | Typical here | vs 332 Pro Women here |
|---|---|---|---|
| Run 1: | 4:10 | 3:24 | faster than 9% |
| SkiErg: | 5:24 | 4:51 | faster than 6% |
| Run 2: | 4:23 | 3:42 | faster than 14% |
| Sled push: | 5:01 | 4:15 | faster than 22% |
| Run 3: | 4:33 | 3:55 | faster than 17% |
| Sled pull: | 6:18 | 4:58 | faster than 15% |
| Run 4: | 4:35 | 3:56 | faster than 16% |
| Burpee broad jump: | 7:27 | 5:10 | faster than 8% |
| Run 5: | 4:35 | 4:00 | faster than 19% |
| Row: | 5:22 | 5:01 | faster than 19% |
| Run 6: | 4:31 | 3:59 | faster than 21% |
| Farmers carry: | 4:49 | 2:38 | faster than 4% |
| Run 7: | 4:41 | 4:06 | faster than 20% |
| Sandbag lunges: | 6:08 | 5:00 | faster than 19% |
| Run 8: | 6:57 | 5:48 | faster than 17% |
| Wall balls: | 7:54 | 6:05 | faster than 20% |
| Roxzone: | — | ||
| Runs (8 km) | 38:22 | 33:03 | faster than 17% |
| Stations (8) | 48:23 | ||
| Finish | 1:43:48 | 1:25:08 | 291st of 332 · faster than 12% |
577th of 2,365 Doubles Mixed (faster than 75%). Against the 72 who finished around 1:12:42: most time gained on wall balls (0:16), most lost on the eight runs (0:22). Runs 5 to 8 took 1:33 more than runs 1 to 4 (them: 0:50 more).
| Part | Time | Typical here | vs 2,365 Doubles Mixed here |
|---|---|---|---|
| Run 1: | 5:23 | 5:51 | faster than 69% |
| SkiErg: | 4:20 | 4:21 | faster than 54% |
| Run 2: | 4:44 | 5:21 | faster than 77% |
| Sled push: | 2:11 | 2:15 | faster than 56% |
| Run 3: | 4:58 | 5:39 | faster than 79% |
| Sled pull: | 3:10 | 3:37 | faster than 76% |
| Run 4: | 5:03 | 5:39 | faster than 76% |
| Burpee broad jump: | 3:30 | 3:56 | faster than 67% |
| Run 5: | 5:11 | 5:45 | faster than 74% |
| Row: | 4:52 | 4:47 | faster than 43% |
| Run 6: | 5:28 | 5:59 | faster than 71% |
| Farmers carry: | 2:08 | 2:18 | faster than 70% |
| Run 7: | 4:53 | 5:23 | faster than 73% |
| Sandbag lunges: | 3:31 | 3:52 | faster than 66% |
| Run 8: | 6:09 | 6:30 | faster than 62% |
| Wall balls: | 3:55 | 4:31 | faster than 80% |
| Roxzone †: | 3:13 | ||
| Runs (8 km) | 41:44 | 46:20 | faster than 74% |
| Stations (8) | 27:37 | ||
| Finish | 1:12:34 | 1:20:48 | 577th of 2,365 · faster than 75% |
394th of 942 Open Women (faster than 58%).
| Part | Time | Typical here | vs 942 Open Women here |
|---|---|---|---|
| Run 1: | 4:45 | 4:50 | faster than 54% |
| SkiErg: | 5:18 | 5:09 | faster than 35% |
| Run 2: | 5:36 | 5:56 | faster than 64% |
| Sled push: | 3:05 | 2:59 | faster than 43% |
| Run 3: | 5:33 | 6:12 | faster than 76% |
| Sled pull: | 5:09 | 5:06 | faster than 48% |
| Run 4: | 5:36 | 6:13 | faster than 74% |
| Burpee broad jump: | 6:55 | 6:27 | faster than 39% |
| Run 5: | 5:55 | 6:23 | faster than 68% |
| Row: | 5:34 | 5:30 | faster than 44% |
| Run 6: | 5:38 | 6:12 | faster than 74% |
| Farmers carry: | 2:59 | 2:05 | faster than 6% |
| Run 7: | 5:46 | 6:12 | faster than 68% |
| Sandbag lunges: | 4:41 | 5:08 | faster than 65% |
| Run 8: | 5:20 | 5:55 | faster than 71% |
| Wall balls: | 7:01 | 6:45 | faster than 44% |
| Roxzone: | 7:30 | 7:25 | faster than 48% |
| Runs (8 km) | 44:05 | 48:23 | faster than 72% |
| Stations (8) | 40:42 | ||
| Finish | 1:32:13 | 1:35:41 | 394th of 942 · faster than 58% |
588th of 1,726 Open Women (faster than 65%). Against the 54 who finished around 1:29:09: most time gained on sled push (0:39), most lost on the roxzone (0:44). Runs 5 to 8 took 1:13 more than runs 1 to 4 (them: 1:34 more).
| Part | Time | Typical here | vs 1,726 Open Women here |
|---|---|---|---|
| Run 1: | 5:37 | 5:48 | faster than 58% |
| SkiErg: | 5:22 | 5:15 | faster than 38% |
| Run 2: | 5:25 | 5:40 | faster than 62% |
| Sled push: | 2:00 | 2:48 | faster than 95% |
| Run 3: | 5:37 | 5:56 | faster than 63% |
| Sled pull: | 5:12 | 5:12 | faster than 50% |
| Run 4: | 5:40 | 5:58 | faster than 62% |
| Burpee broad jump: | 5:58 | 6:57 | faster than 70% |
| Run 5: | 5:56 | 6:06 | faster than 57% |
| Row: | 5:16 | 5:38 | faster than 81% |
| Run 6: | 5:43 | 5:58 | faster than 61% |
| Farmers carry: | 2:35 | 2:19 | faster than 31% |
| Run 7: | 5:33 | 5:56 | faster than 67% |
| Sandbag lunges: | 4:50 | 5:15 | faster than 62% |
| Run 8: | 6:21 | 6:50 | faster than 68% |
| Wall balls: | 6:05 | 7:04 | faster than 68% |
| Roxzone: | 5:49 | 5:35 | faster than 44% |
| Runs (8 km) | 45:47 | 48:36 | faster than 64% |
| Stations (8) | 37:18 | ||
| Finish | 1:28:49 | 1:34:53 | 588th of 1,726 · faster than 65% |
722nd of 1,356 Open Women (faster than 46%). Against the 41 who finished around 1:36:25: most time gained on the eight runs (0:39), most lost on the roxzone (1:21). Runs 5 to 8 took 3:06 more than runs 1 to 4 (them: 1:48 more).
| Part | Time | Typical here | vs 1,356 Open Women here |
|---|---|---|---|
| Run 1: | 4:12 | 4:13 | faster than 51% |
| SkiErg: | 5:15 | 5:07 | faster than 35% |
| Run 2: | 5:47 | 5:56 | faster than 56% |
| Sled push: | 2:19 | 2:39 | faster than 79% |
| Run 3: | 5:59 | 6:18 | faster than 61% |
| Sled pull: | 5:44 | 5:28 | faster than 41% |
| Run 4: | 6:04 | 6:20 | faster than 59% |
| Burpee broad jump: | 7:25 | 6:43 | faster than 39% |
| Run 5: | 6:50 | 6:29 | faster than 37% |
| Row: | 5:16 | 5:24 | faster than 63% |
| Run 6: | 6:25 | 6:22 | faster than 47% |
| Farmers carry: | 2:47 | 2:18 | faster than 19% |
| Run 7: | 6:27 | 6:18 | faster than 43% |
| Sandbag lunges: | 5:13 | 5:17 | faster than 51% |
| Run 8: | 5:26 | 5:20 | faster than 46% |
| Wall balls: | 6:46 | 6:41 | faster than 48% |
| Roxzone: | 7:48 | 6:08 | faster than 26% |
| Runs (8 km) | 47:07 | 47:39 | faster than 53% |
| Stations (8) | 40:45 | ||
| Finish | 1:35:36 | 1:34:09 | 722nd of 1,356 · faster than 46% |
659th of 1,197 Open Women (faster than 44%). Against the 36 who finished around 1:31:33: most time gained on the eight runs (1:00), most lost on the roxzone (6:05). Runs 5 to 8 took 1:19 more than runs 1 to 4 (them: 1:15 more).
| Part | Time | Typical here | vs 1,197 Open Women here |
|---|---|---|---|
| Run 1: | 3:51 | 3:35 | faster than 30% |
| SkiErg: | 5:28 | 5:11 | faster than 23% |
| Run 2: | 5:59 | 5:52 | faster than 45% |
| Sled push: | 2:13 | 2:30 | faster than 76% |
| Run 3: | 6:06 | 6:11 | faster than 54% |
| Sled pull: | 5:14 | 5:19 | faster than 53% |
| Run 4: | 6:06 | 6:16 | faster than 56% |
| Burpee broad jump: | 7:51 | 6:30 | faster than 26% |
| Run 5: | 6:29 | 6:26 | faster than 48% |
| Row: | 5:13 | 5:25 | faster than 70% |
| Run 6: | 6:19 | 6:18 | faster than 49% |
| Farmers carry: | 2:59 | 2:11 | faster than 8% |
| Run 7: | 6:17 | 6:17 | faster than 50% |
| Sandbag lunges: | 0:03 ‡ | 4:56 | |
| Run 8: | 4:16 | 4:30 | faster than 61% |
| Wall balls: | 5:58 | 6:33 | faster than 63% |
| Roxzone: | 11:20 | 5:06 | faster than 3% |
| Runs (8 km) | 45:21 | 45:35 | faster than 51% |
| Stations (8) | 34:59 (7 of 8) | ||
| Finish | 1:31:35 | 1:29:42 | 659th of 1,197 · faster than 44% |
738th of 2,158 Doubles Mixed (faster than 65%). Against the 64 who finished around 1:15:19: most time gained on wall balls (0:17), most lost on the eight runs (1:22). Runs 5 to 8 took 0:18 more than runs 1 to 4 (them: 0:06 more).
| Part | Time | Typical here | vs 2,158 Doubles Mixed here |
|---|---|---|---|
| Run 1: | 5:53 | 5:59 | faster than 53% |
| SkiErg: | 4:08 | 4:18 | faster than 73% |
| Run 2: | 4:57 | 5:06 | faster than 57% |
| Sled push: | 2:01 | 2:18 | faster than 73% |
| Run 3: | 5:09 | 5:21 | faster than 59% |
| Sled pull: | 3:32 | 4:01 | faster than 75% |
| Run 4: | 5:07 | 5:23 | faster than 61% |
| Burpee broad jump: | 3:13 | 3:32 | faster than 65% |
| Run 5: | 5:22 | 5:30 | faster than 56% |
| Row: | 4:29 | 4:43 | faster than 76% |
| Run 6: | 5:09 | 5:25 | faster than 62% |
| Farmers carry: | 1:40 | 1:47 | faster than 69% |
| Run 7: | 5:29 | 5:26 | faster than 48% |
| Sandbag lunges: | 3:36 | 3:52 | faster than 63% |
| Run 8: | 5:24 | 5:27 | faster than 52% |
| Wall balls: | 4:03 | 4:39 | faster than 79% |
| Roxzone: | 6:01 | 6:30 | faster than 62% |
| Runs (8 km) | 42:28 | 43:41 | faster than 56% |
| Stations (8) | 26:42 | ||
| Finish | 1:15:07 | 1:19:51 | 738th of 2,158 · faster than 65% |
1,138th of 1,531 Open Women (faster than 25%). Against the 48 who finished around 1:45:35: most time gained on the eight runs (4:22), most lost on burpee broad jump (3:30). Runs 5 to 8 took 0:41 more than runs 1 to 4 (them: 0:45 more).
| Part | Time | Typical here | vs 1,531 Open Women here |
|---|---|---|---|
| Run 1: | 6:46 | 6:40 | faster than 45% |
| SkiErg: | 5:12 | 5:08 | faster than 43% |
| Run 2: | 4:58 | 5:01 | faster than 52% |
| Sled push: | 3:06 | 3:01 | faster than 45% |
| Run 3: | 5:08 | 5:14 | faster than 55% |
| Sled pull: | 7:45 | 6:03 | faster than 18% |
| Run 4: | 5:13 | 5:18 | faster than 54% |
| Burpee broad jump: | 12:00 | 6:48 | faster than 6% |
| Run 5: | 5:52 | 5:28 | faster than 34% |
| Row: | 5:39 | 5:24 | faster than 30% |
| Run 6: | 5:24 | 5:22 | faster than 48% |
| Farmers carry: | 2:39 | 2:10 | faster than 19% |
| Run 7: | 5:22 | 5:20 | faster than 48% |
| Sandbag lunges: | 5:03 | 4:57 | faster than 48% |
| Run 8: | 6:08 | 6:01 | faster than 47% |
| Wall balls: | 6:40 | 6:40 | faster than 50% |
| Roxzone: | 12:31 | 8:09 | faster than 5% |
| Runs (8 km) | 44:49 | 44:38 | faster than 48% |
| Stations (8) | 48:04 | ||
| Finish | 1:45:20 | 1:33:52 | 1138th of 1,531 · faster than 25% |
827th of 1,389 Doubles Mixed (faster than 40%). Against the 41 who finished around 1:23:34: most time gained on the eight runs (3:19), most lost on sled pull (0:57). Runs 5 to 8 took 1:49 more than runs 1 to 4 (them: 0:23 more).
| Part | Time | Typical here | vs 1,389 Doubles Mixed here |
|---|---|---|---|
| Run 1: | 5:35 | 6:05 | faster than 72% |
| SkiErg: | 4:28 | 4:13 | faster than 20% |
| Run 2: | 4:39 | 5:10 | faster than 77% |
| Sled push: | 2:15 | 2:03 | faster than 28% |
| Run 3: | 5:05 | 5:23 | faster than 67% |
| Sled pull: | 5:06 | 3:55 | faster than 9% |
| Run 4: | 5:16 | 5:26 | faster than 59% |
| Burpee broad jump: | 4:30 | 3:39 | faster than 23% |
| Run 5: | 5:37 | 5:33 | faster than 45% |
| Row: | 4:55 | 4:39 | faster than 26% |
| Run 6: | 5:27 | 5:28 | faster than 51% |
| Farmers carry: | 2:03 | 1:45 | faster than 14% |
| Run 7: | 5:27 | 5:29 | faster than 52% |
| Sandbag lunges: | 4:55 | 3:50 | faster than 16% |
| Run 8: | 5:53 | 5:42 | faster than 42% |
| Wall balls: | 4:48 | 4:27 | faster than 36% |
| Roxzone: | 7:31 | 7:28 | faster than 49% |
| Runs (8 km) | 42:56 | 44:21 | faster than 60% |
| Stations (8) | 33:00 | ||
| Finish | 1:23:24 | 1:20:32 | 827th of 1,389 · faster than 40% |
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. "6 of 8" marks a stations total from the stations that were timed; the others had no split at that race. † 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. A dash means the organiser did not publish that number for the result. * At that edition running was under 44% of the typical finish (48% is normal): the timing mats counted some running as station time, so its runs look faster and its stations slower than they were.
The fastest Cara has done each station
| Part | Best | Race | Typical |
|---|---|---|---|
| SkiErg | 5:12 | London 2024 · best of 6 | 5:16 |
| Sled push | 2:00 | Glasgow 2026 · best of 6 | 2:55 |
| Sled pull | 5:09 | Cologne 2026 · best of 6 | 5:47 |
| Burpee broad jump | 5:58 | Glasgow 2026 · best of 6 | 6:46 |
| Row | 5:13 | Dublin 2025 · best of 6 | 5:31 |
| Farmers carry | 2:07 | Birmingham Birm · best of 6 | 2:19 |
| Sandbag lunges | 4:20 | Birmingham Birm · best of 5 | 5:13 |
| Wall balls | 5:58 | Dublin 2025 · best of 6 | 6:43 |
| Runs (8 km) | 42:23 | Birmingham Birm · best of 6 | 46:44 |
| Roxzone | 5:49 | Glasgow 2026 · best of 6 | 7:57 |
How to read
Each station's best across Cara'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.
1 team partner
- Ady King3 races
From the team results above. A name opens the search: a partner can have more than one page.
Glasgow 2026, against 1,726 Open Women
Shape of the race
This chart shows where Cara sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on Push (faster than 96% of the field), weakest on Carry (faster than 31%).
See the numbers
| Part | Cara: faster than |
|---|---|
| Ski | 38% |
| Push | 96% |
| Pull | 50% |
| BBJ | 70% |
| Row | 81% |
| Carry | 31% |
| Lunges | 62% |
| Wall balls | 69% |
| Roxzone | 45% |
| Runs | 64% |
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 Cara beat on each part of the race, at this race.Best: Sled push (faster than 96%); weakest: Farmers carry (faster than 31%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Cara's time on each part against the typical Open Women finisher at this race.Best: Runs (8 km) (2:49 faster); weakest: Farmers carry (0:16 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: Cara 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.Cara: 45:53 running, 37:18 at the stations and 5:49 in the roxzone; the longest station was the wall balls (6:05) and the shortest the sled push (2:00).Below, Typical Open Women: 48:12 running, 40:28 at the stations and 5:35 in the roxzone; the longest station was the wall balls (7:04).
See the numbers
| Part | Cara | Typical Open Women |
|---|---|---|
| Run 1 | 5:37 | 5:48 |
| SkiErg | 5:22 | 5:15 |
| Run 2 | 5:25 | 5:40 |
| Sled push | 2:00 | 2:48 |
| Run 3 | 5:37 | 5:56 |
| Sled pull | 5:12 | 5:12 |
| Run 4 | 5:40 | 5:58 |
| Burpee broad jump | 5:58 | 6:57 |
| Run 5 | 5:56 | 6:06 |
| Row | 5:16 | 5:38 |
| Run 6 | 5:43 | 5:58 |
| Farmers carry | 2:35 | 2:19 |
| Run 7 | 5:33 | 5:56 |
| Sandbag lunges | 4:50 | 5:15 |
| Run 8 | 6:21 | 6:50 |
| Wall balls | 6:05 | 7:04 |
| Roxzone | 5:49 | 5:35 |
| Finish | 1:28:49 | 1:34:53 |
The race in order, left to right. A wider block than the one below is slower than typical.
Farmers carry cost 0:16 against the typical Open Women finisher at Glasgow 2026. The farmers carry guide shows whether that is strength or pacing, and the workouts that fix it.
Fix farmers carry. Then beat 1:28:49.
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- 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
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