GBR Carly Dalton
10 HYROX races over 2 seasons: 7 solo, 3 in a team with 3 partners.
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 Carly Dalton at each race, oldest on the left; lower is faster.The best was 1:20:56 at Manchester (Jan 2025); Carly Dalton was 1:06 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Birmingham | Oct 2024 | Pro Women | 1:22:40 |
| London | Dec 2024 | Pro Women | 1:24:50 |
| Manchester | Jan 2025 | Pro Women | 1:20:56 |
| Málaga | Mar 2025 | Pro Women | 1:27:14 |
| Manchester | Jan 2026 | Pro Women | 1:21:58 |
| London Olympia | Mar 2026 | Pro Women | 1:21:34 |
Each dot is one Pro Women race; click one for that race's report. From the first Pro Women race to the best: 1:44 faster (1:22:40 to 1:20:56).
This line shows the finish time of Carly Dalton at each race, oldest on the left; lower is faster.The best was 1:07:23 at Glasgow (Mar 2026); Carly Dalton was 2:18 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Birmingham | Oct 2024 | Pro Doubles Women | 1:09:41 |
| Glasgow | Mar 2026 | Pro Doubles Women | 1:07:23 |
Each dot is one Pro Doubles Women race; click one for that race's report. Not enough complete, clean Pro Doubles Women races yet to measure the change. Team times are shared with a partner, so they move with who you race with.
10 results at 9 races
108th of 257 Pro Women (faster than 58%).
| Part | Time | Typical here | vs 257 Pro Women here |
|---|---|---|---|
| Run 1: | 4:21 | 4:33 | faster than 60% |
| SkiErg: | 4:35 | 4:49 | faster than 75% |
| Run 2: | 4:30 | 4:30 | faster than 50% |
| Sled push: | 3:43 | 4:02 | faster than 66% |
| Run 3: | 4:58 | 4:45 | faster than 41% |
| Sled pull: | 5:07 | 5:12 | faster than 51% |
| Run 4: | 4:47 | 4:46 | faster than 49% |
| Burpee broad jump: | 4:10 | 5:08 | faster than 80% |
| Run 5: | 4:58 | 4:52 | faster than 45% |
| Row: | 5:06 | 5:02 | faster than 44% |
| Run 6: | 4:49 | 4:46 | faster than 46% |
| Farmers carry: | 2:16 | 2:42 | faster than 73% |
| Run 7: | 4:59 | 4:49 | faster than 43% |
| Sandbag lunges: | 4:45 | 5:00 | faster than 59% |
| Run 8: | 6:55 | 6:43 | faster than 41% |
| Wall balls: | 5:50 | 6:30 | faster than 62% |
| Roxzone: | 5:51 | 5:29 | faster than 40% |
| Runs (8 km) | 40:15 | 40:12 | faster than 49% |
| Stations (8) | 35:32 | ||
| Finish | 1:21:34 | 1:24:53 | 108th of 257 · faster than 58% |
27th of 215 Pro Doubles Women (faster than 87%).
| Part | Time | Typical here | vs 215 Pro Doubles Women here |
|---|---|---|---|
| Run 1: | 4:28 | 5:21 | faster than 85% |
| SkiErg: | 4:10 | 4:30 | faster than 90% |
| Run 2: | 4:47 | 5:11 | faster than 68% |
| Sled push: | 2:09 | 2:20 | faster than 68% |
| Run 3: | 4:55 | 5:25 | faster than 73% |
| Sled pull: | 3:18 | 4:00 | faster than 89% |
| Run 4: | 4:48 | 5:30 | faster than 79% |
| Burpee broad jump: | 2:24 | 3:30 | faster than 97% |
| Run 5: | 4:47 | 5:34 | faster than 82% |
| Row: | 4:32 | 4:57 | faster than 92% |
| Run 6: | 4:54 | 5:30 | faster than 76% |
| Farmers carry: | 1:49 | 1:58 | faster than 75% |
| Run 7: | 4:59 | 5:30 | faster than 74% |
| Sandbag lunges: | 3:16 | 4:00 | faster than 82% |
| Run 8: | 5:24 | 6:11 | faster than 80% |
| Wall balls: | 3:31 | 4:23 | faster than 96% |
| Roxzone: | 3:19 | 4:37 | faster than 91% |
| Runs (8 km) | 38:59 | 44:30 | faster than 77% |
| Stations (8) | 25:09 | ||
| Finish | 1:07:23 | 1:19:21 | 27th of 215 · faster than 87% |
99th of 305 Pro Women (faster than 67%).
| Part | Time | Typical here | vs 305 Pro Women here |
|---|---|---|---|
| Run 1: | 3:32 | 3:38 | faster than 59% |
| SkiErg: | 4:30 | 4:48 | faster than 88% |
| Run 2: | 5:20 | 5:12 | faster than 44% |
| Sled push: | 3:09 | 3:45 | faster than 82% |
| Run 3: | 5:43 | 5:38 | faster than 46% |
| Sled pull: | 4:48 | 5:48 | faster than 78% |
| Run 4: | 5:28 | 5:40 | faster than 58% |
| Burpee broad jump: | 4:30 | 5:43 | faster than 76% |
| Run 5: | 5:40 | 5:42 | faster than 51% |
| Row: | 4:52 | 5:06 | faster than 75% |
| Run 6: | 5:35 | 5:41 | faster than 52% |
| Farmers carry: | 3:04 | 2:49 | faster than 42% |
| Run 7: | 5:38 | 5:38 | faster than 51% |
| Sandbag lunges: | 5:05 | 5:23 | faster than 61% |
| Run 8: | 4:42 | 4:45 | faster than 52% |
| Wall balls: | 5:14 | 6:47 | faster than 82% |
| Roxzone: | 5:15 | 5:37 | faster than 59% |
| Runs (8 km) | 41:34 | 42:12 | faster than 51% |
| Stations (8) | 35:12 | ||
| Finish | 1:21:58 | 1:28:44 | 99th of 305 · faster than 67% |
61st of 3,491 Doubles Women (faster than 98%). Against the 53 who finished around 1:04:49: most time gained on wall balls (0:22), most lost on the eight runs (1:16). Runs 5 to 8 took 2:27 more than runs 1 to 4 (them: 2:25 more).
| Part | Time | Typical here | vs 3,491 Doubles Women here |
|---|---|---|---|
| Run 1: | 2:53 | 4:02 | faster than 98% |
| SkiErg: | 4:38 | 5:07 | faster than 95% |
| Run 2: | 3:42 | 4:37 | faster than 94% |
| Sled push: | 1:37 | 1:51 | faster than 84% |
| Run 3: | 3:59 | 4:45 | faster than 91% |
| Sled pull: | 4:01 | 4:13 | faster than 61% |
| Run 4: | 3:45 | 4:51 | faster than 97% |
| Burpee broad jump: | 2:43 | 4:23 | faster than 98% |
| Run 5: | 3:47 | 4:54 | faster than 97% |
| Row: | 4:53 | 5:19 | faster than 90% |
| Run 6: | 3:46 | 4:53 | faster than 97% |
| Farmers carry: | 1:23 | 1:49 | faster than 97% |
| Run 7: | 3:59 | 4:54 | faster than 93% |
| Sandbag lunges: | 2:29 | 3:41 | faster than 99% |
| Run 8: | 5:14 | 6:42 | faster than 96% |
| Wall balls: | 3:21 | 4:27 | fastest in the field |
| Roxzone: | 9:48 | 13:21 | faster than 98% |
| Runs (8 km) | 31:03 | 39:40 | faster than 96% |
| Stations (8) | 25:05 | ||
| Finish | 1:05:52 | 1:24:12 | 61st of 3,491 · faster than 98% |
113th of 1,368 Open Women (faster than 91%). Against the 41 who finished around 1:15:26: most time gained on burpee broad jump (0:51), most lost on the eight runs (1:05). Runs 5 to 8 took 2:38 more than runs 1 to 4 (them: 1:54 more).
| Part | Time | Typical here | vs 1,368 Open Women here |
|---|---|---|---|
| Run 1: | 4:19 | 5:17 | faster than 92% |
| SkiErg: | 4:33 | 5:04 | faster than 96% |
| Run 2: | 4:23 | 5:08 | faster than 86% |
| Sled push: | 2:10 | 2:44 | faster than 91% |
| Run 3: | 4:42 | 5:22 | faster than 81% |
| Sled pull: | 3:58 | 5:16 | faster than 95% |
| Run 4: | 4:53 | 5:24 | faster than 74% |
| Burpee broad jump: | 3:54 | 6:30 | faster than 97% |
| Run 5: | 4:51 | 5:34 | faster than 81% |
| Row: | 4:43 | 5:22 | faster than 97% |
| Run 6: | 4:55 | 5:28 | faster than 76% |
| Farmers carry: | 1:52 | 2:21 | faster than 89% |
| Run 7: | 4:44 | 5:30 | faster than 84% |
| Sandbag lunges: | 4:35 | 5:06 | faster than 67% |
| Run 8: | 6:25 | 7:15 | faster than 74% |
| Wall balls: | 4:21 | 6:49 | faster than 96% |
| Roxzone: | 5:11 | 6:03 | faster than 75% |
| Runs (8 km) | 39:09 | 45:13 | faster than 82% |
| Stations (8) | 30:06 | ||
| Finish | 1:14:21 | 1:31:16 | 113th of 1,368 · faster than 91% |
91st of 127 Pro Women (faster than 28%).
| Part | Time | Typical here | vs 127 Pro Women here |
|---|---|---|---|
| Run 1: | 4:06 | 4:09 | faster than 52% |
| SkiErg: | 4:32 | 4:42 | faster than 81% |
| Run 2: | 5:04 | 4:37 | faster than 20% |
| Sled push: | 3:32 | 3:50 | faster than 67% |
| Run 3: | 5:11 | 4:57 | faster than 31% |
| Sled pull: | 4:52 | 5:25 | faster than 73% |
| Run 4: | 8:47 | 4:56 | faster than 0% |
| Burpee broad jump: | 7:07 | 4:35 | faster than 5% |
| Run 5: | 5:13 | 4:59 | faster than 40% |
| Row: | 4:50 | 5:04 | faster than 77% |
| Run 6: | 5:25 | 4:55 | faster than 26% |
| Farmers carry: | 2:11 | 2:27 | faster than 70% |
| Run 7: | 5:06 | 4:58 | faster than 42% |
| Sandbag lunges: | 5:07 | 4:52 | faster than 38% |
| Run 8: | 5:21 | 5:09 | faster than 40% |
| Wall balls: | 4:46 | 5:44 | faster than 80% |
| Roxzone: | 6:13 | 5:29 | faster than 29% |
| Runs (8 km) | 44:09 | 38:54 | faster than 19% |
| Stations (8) | 36:57 | ||
| Finish | 1:27:14 | 1:22:16 | 91st of 127 · faster than 28% |
45th of 100 Pro Women (faster than 55%).
| Part | Time | Typical here | vs 100 Pro Women here |
|---|---|---|---|
| Run 1: | 3:28 | 3:28 | faster than 46% |
| SkiErg: | 4:31 | 4:44 | faster than 77% |
| Run 2: | 4:54 | 4:47 | faster than 42% |
| Sled push: | 3:09 | 3:24 | faster than 67% |
| Run 3: | 5:11 | 5:06 | faster than 45% |
| Sled pull: | 4:54 | 5:57 | faster than 79% |
| Run 4: | 5:17 | 5:11 | faster than 45% |
| Burpee broad jump: | 4:05 | 4:42 | faster than 72% |
| Run 5: | 5:13 | 5:14 | faster than 50% |
| Row: | 4:48 | 4:57 | faster than 71% |
| Run 6: | 5:20 | 5:17 | faster than 45% |
| Farmers carry: | 2:16 | 2:39 | faster than 70% |
| Run 7: | 5:14 | 5:19 | faster than 53% |
| Sandbag lunges: | 5:05 | 4:58 | faster than 47% |
| Run 8: | 5:22 | 5:23 | faster than 51% |
| Wall balls: | 5:16 | 6:01 | faster than 65% |
| Roxzone: | 6:54 | 6:15 | faster than 29% |
| Runs (8 km) | 39:59 | 39:59 | faster than 50% |
| Stations (8) | 34:04 | ||
| Finish | 1:20:56 | 1:24:08 | 45th of 100 · faster than 55% |
71st of 165 Pro Women (faster than 57%).
| Part | Time | Typical here | vs 165 Pro Women here |
|---|---|---|---|
| Run 1: | 5:29 | 5:52 | faster than 66% |
| SkiErg: | 4:46 | 4:51 | faster than 57% |
| Run 2: | 4:41 | 4:27 | faster than 35% |
| Sled push: | 3:49 | 3:54 | faster than 54% |
| Run 3: | 4:50 | 4:44 | faster than 41% |
| Sled pull: | 5:10 | 6:08 | faster than 80% |
| Run 4: | 4:56 | 4:46 | faster than 44% |
| Burpee broad jump: | 4:15 | 5:12 | faster than 81% |
| Run 5: | 5:03 | 4:53 | faster than 40% |
| Row: | 5:09 | 5:05 | faster than 43% |
| Run 6: | 4:52 | 4:48 | faster than 46% |
| Farmers carry: | 2:27 | 2:34 | faster than 59% |
| Run 7: | 5:01 | 4:48 | faster than 39% |
| Sandbag lunges: | 5:38 | 5:00 | faster than 32% |
| Run 8: | 5:51 | 5:26 | faster than 34% |
| Wall balls: | 5:12 | 6:17 | faster than 75% |
| Roxzone: | 7:50 | 7:15 | faster than 36% |
| Runs (8 km) | 40:39 | 39:54 | faster than 45% |
| Stations (8) | 36:26 | ||
| Finish | 1:24:50 | 1:27:33 | 71st of 165 · faster than 57% |
53rd of 180 Pro Women (faster than 70%).
| Part | Time | Typical here | vs 180 Pro Women here |
|---|---|---|---|
| Run 1: | 5:24 | 5:30 | faster than 53% |
| SkiErg: | 4:34 | 4:51 | faster than 82% |
| Run 2: | 4:50 | 4:43 | faster than 40% |
| Sled push: | 3:44 | 3:42 | faster than 49% |
| Run 3: | 4:56 | 4:57 | faster than 52% |
| Sled pull: | 5:05 | 6:25 | faster than 86% |
| Run 4: | 4:58 | 5:01 | faster than 54% |
| Burpee broad jump: | 4:28 | 5:44 | faster than 80% |
| Run 5: | 5:10 | 5:07 | faster than 45% |
| Row: | 4:51 | 5:08 | faster than 78% |
| Run 6: | 5:11 | 5:02 | faster than 39% |
| Farmers carry: | 2:19 | 2:35 | faster than 71% |
| Run 7: | 4:59 | 5:05 | faster than 54% |
| Sandbag lunges: | 4:47 | 5:10 | faster than 65% |
| Run 8: | 5:23 | 5:25 | faster than 51% |
| Wall balls: | 4:52 | 7:09 | faster than 91% |
| Roxzone: | 7:18 | 7:15 | faster than 48% |
| Runs (8 km) | 40:47 | 40:52 | faster than 50% |
| Stations (8) | 34:40 | ||
| Finish | 1:22:40 | 1:28:42 | 53rd of 180 · faster than 70% |
16th of 112 Pro Doubles Women (faster than 86%).
| Part | Time | Typical here | vs 112 Pro Doubles Women here |
|---|---|---|---|
| Run 1: | 4:57 | 5:48 | faster than 87% |
| SkiErg: | 4:10 | 4:25 | faster than 82% |
| Run 2: | 4:23 | 5:00 | faster than 85% |
| Sled push: | 2:04 | 2:24 | faster than 83% |
| Run 3: | 4:39 | 5:18 | faster than 80% |
| Sled pull: | 4:18 | 4:38 | faster than 72% |
| Run 4: | 4:34 | 5:21 | faster than 83% |
| Burpee broad jump: | 2:44 | 3:47 | faster than 92% |
| Run 5: | 4:35 | 5:25 | faster than 86% |
| Row: | 4:34 | 4:53 | faster than 79% |
| Run 6: | 4:35 | 5:21 | faster than 82% |
| Farmers carry: | 1:37 | 1:55 | faster than 89% |
| Run 7: | 4:40 | 5:23 | faster than 82% |
| Sandbag lunges: | 3:21 | 4:06 | faster than 80% |
| Run 8: | 4:49 | 5:32 | faster than 81% |
| Wall balls: | 3:56 | 4:25 | faster than 74% |
| Roxzone: | 5:54 | 7:21 | faster than 83% |
| Runs (8 km) | 37:08 | 43:24 | faster than 83% |
| Stations (8) | 26:44 | ||
| Finish | 1:09:41 | 1:21:33 | 16th of 112 · faster than 86% |
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; for a team it is the team’s age group. * 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 Carly has done each station
| Part | Best | Race | Typical |
|---|---|---|---|
| SkiErg | 4:30 | Manchester 2026 · best of 6 | 4:53 |
| Sled push | 3:09 | Manchester 2026 · best of 6 | 3:56 |
| Sled pull | 4:48 | Manchester 2026 · best of 6 | 5:49 |
| Burpee broad jump | 4:05 | Manchester 2025 · best of 6 | 5:12 |
| Row | 4:48 | Manchester 2025 · best of 6 | 5:07 |
| Farmers carry | 2:11 | Málaga 2025 · best of 6 | 2:36 |
| Sandbag lunges | 4:45 | London Olympia 2026 · best of 6 | 5:10 |
| Wall balls | 4:46 | Málaga 2025 · best of 6 | 6:18 |
| Runs (8 km) | 39:59 | Manchester 2025 · best of 6 | 40:26 |
| Roxzone | 5:15 | Manchester 2026 · best of 6 | 6:34 |
How to read
Each station's best across Carly's Pro Women races, from different races, against the typical Pro Women split. Venues differ (sled carpets, run laps, where the mats sit), so a best can owe something to the venue.
3 team partners
- Heather Leach1 race
- Lyndsey Taylor1 race
- Nicola Valentine1 race
From the team results above. A name opens the search: a partner can have more than one page.
Manchester 2025, against 100 Pro Women
Shape of the race
This chart shows where Carly 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 80% of the field), weakest on Roxzone (faster than 29%).
See the numbers
| Part | Carly: faster than |
|---|---|
| Ski | 78% |
| Push | 68% |
| Pull | 80% |
| BBJ | 73% |
| Row | 72% |
| Carry | 71% |
| Lunges | 47% |
| Wall balls | 66% |
| Roxzone | 29% |
| 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 Carly beat on each part of the race, at this race.Best: Sled pull (faster than 80%); weakest: Roxzone (faster than 29%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Carly's time on each part against the typical Pro Women finisher at this race.Best: Sled pull (1:03 faster); weakest: Roxzone (0:39 slower).
Green, left of centre: faster than the typical Pro Women finisher at this race. Orange, right: slower, and by how much.
The race as one bar: Carly against the typical Pro 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.Carly: 39:59 running, 34:04 at the stations and 6:54 in the roxzone; the longest station was the wall balls (5:16).Below, Typical Pro Women: 39:45 running, 37:23 at the stations and 6:15 in the roxzone; the longest station was the wall balls (6:01).
See the numbers
| Part | Carly | Typical Pro Women |
|---|---|---|
| Run 1 | 3:28 | 3:28 |
| SkiErg | 4:31 | 4:44 |
| Run 2 | 4:54 | 4:47 |
| Sled push | 3:09 | 3:24 |
| Run 3 | 5:11 | 5:06 |
| Sled pull | 4:54 | 5:57 |
| Run 4 | 5:17 | 5:11 |
| Burpee broad jump | 4:05 | 4:42 |
| Run 5 | 5:13 | 5:14 |
| Row | 4:48 | 4:57 |
| Run 6 | 5:20 | 5:17 |
| Farmers carry | 2:16 | 2:39 |
| Run 7 | 5:14 | 5:19 |
| Sandbag lunges | 5:05 | 4:58 |
| Run 8 | 5:22 | 5:23 |
| Wall balls | 5:16 | 6:01 |
| Roxzone | 6:54 | 6:15 |
| Finish | 1:20:56 | 1:24:08 |
The race in order, left to right. A wider block than the one below is slower than typical.
Roxzone cost 0:39 against the typical Pro Women finisher at Manchester 2025. The pacing guide is where that time comes back.
Fix roxzone. Then beat 1:20:56.
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.
