GBR Dale Emmerson
4 HYROX races over 2 seasons: 3 solo, 1 in a team with 1 partner.
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 Dale Emmerson at each race, oldest on the left; lower is faster.The best was 1:44:29 at Lisbon (May 2026); Dale Emmerson was 18:10 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Birmingham | Oct 2025 | Open Men | 2:02:39 |
| Manchester | Jan 2026 | Open Men | 2:13:07 |
| Lisbon | May 2026 | Open Men | 1:44:29 |
Each dot is one Open Men race; click one for that race's report. From the first Open Men race to the best: 18:10 faster (2:02:39 to 1:44:29).
4 results at 4 races
522nd of 742 Doubles Men (faster than 29%).
| Part | Time | Typical here | vs 742 Doubles Men here |
|---|---|---|---|
| Run 1: | 6:06 | 5:09 | faster than 12% |
| SkiErg: | 4:04 | 3:57 | faster than 34% |
| Run 2: | 5:38 | 4:54 | faster than 18% |
| Sled push: | 2:25 | 2:10 | faster than 26% |
| Run 3: | 5:49 | 5:20 | faster than 30% |
| Sled pull: | 3:40 | 3:38 | faster than 47% |
| Run 4: | 5:44 | 5:19 | faster than 32% |
| Burpee broad jump: | 3:06 | 3:18 | faster than 60% |
| Run 5: | 6:15 | 5:25 | faster than 22% |
| Row: | 4:50 | 4:36 | faster than 28% |
| Run 6: | 6:09 | 5:22 | faster than 22% |
| Farmers carry: | 1:45 | 1:45 | faster than 53% |
| Run 7: | 6:18 | 5:27 | faster than 20% |
| Sandbag lunges: | 5:08 | 3:34 | faster than 6% |
| Run 8: | 6:34 | 5:55 | faster than 31% |
| Wall balls: | 4:52 | 4:21 | faster than 27% |
| Roxzone: | 6:39 | 7:08 | faster than 61% |
| Runs (8 km) | 48:31 | 42:49 | faster than 24% |
| Stations (8) | 29:50 | ||
| Finish | 1:24:55 | 1:17:59 | 522nd of 742 · faster than 29% |
1,131st of 1,304 Open Men (faster than 13%). Against the 39 who finished around 1:43:11: most time gained on the roxzone (1:14), most lost on wall balls (2:57). Runs 5 to 8 took 1:48 more than runs 1 to 4 (them: 4:30 more).
| Part | Time | Typical here | vs 1,304 Open Men here |
|---|---|---|---|
| Run 1: | 4:54 | 3:45 | faster than 7% |
| SkiErg: | 5:24 | 4:33 | faster than 1% |
| Run 2: | 5:53 | 4:42 | faster than 9% |
| Sled push: | 3:50 | 3:22 | faster than 29% |
| Run 3: | 6:14 | 5:03 | faster than 12% |
| Sled pull: | 6:05 | 4:56 | faster than 21% |
| Run 4: | 6:04 | 5:05 | faster than 15% |
| Burpee broad jump: | 6:55 | 5:20 | faster than 21% |
| Run 5: | 6:12 | 5:12 | faster than 17% |
| Row: | 5:47 | 4:50 | faster than 4% |
| Run 6: | 5:58 | 5:08 | faster than 20% |
| Farmers carry: | 2:55 | 2:19 | faster than 21% |
| Run 7: | 6:02 | 5:07 | faster than 18% |
| Sandbag lunges: | 7:10 | 5:01 | faster than 10% |
| Run 8: | 6:41 | 5:36 | faster than 20% |
| Wall balls: | 11:46 | 6:49 | faster than 7% |
| Roxzone: | 6:49 | 5:50 | faster than 30% |
| Runs (8 km) | 47:54 | 39:57 | faster than 14% |
| Stations (8) | 49:52 | ||
| Finish | 1:44:29 | 1:23:50 | 1131st of 1,304 · faster than 13% |
2,480th of 2,544 Open Men (faster than 2%). Against the 77 who finished around 2:01:29: most time gained on the eight runs (6:14), most lost on sandbag lunges (8:49). Runs 5 to 8 took 5:01 more than runs 1 to 4 (them: 3:58 more).
| Part | Time | Typical here | vs 2,544 Open Men here |
|---|---|---|---|
| Run 1: | 3:59 | 3:35 | faster than 29% |
| SkiErg: | 5:02 | 4:23 | faster than 4% |
| Run 2: | 5:49 | 5:04 | faster than 22% |
| Sled push: | 4:59 | 2:43 | faster than 0% |
| Run 3: | 9:06 | 5:26 | faster than 1% |
| Sled pull: | 8:40 | 4:25 | faster than 1% |
| Run 4: | 4:14 | 5:29 | faster than 97% |
| Burpee broad jump: | 11:13 | 5:27 | faster than 2% |
| Run 5: | 6:29 | 5:38 | faster than 24% |
| Row: | 5:39 | 4:44 | faster than 5% |
| Run 6: | 6:36 | 5:31 | faster than 18% |
| Farmers carry: | 3:50 | 2:10 | faster than 2% |
| Run 7: | 6:33 | 5:29 | faster than 18% |
| Sandbag lunges: | 17:02 | 5:23 | faster than 0% |
| Run 8: | 8:31 | 4:44 | faster than 4% |
| Wall balls: | 18:45 | 7:00 | faster than 1% |
| Roxzone: | 6:49 | 5:26 | faster than 29% |
| Runs (8 km) | 51:14 | 41:15 | faster than 15% |
| Stations (8) | 1:15:10 | ||
| Finish | 2:13:07 | 1:24:01 | 2480th of 2,544 · faster than 2% |
3,772nd of 3,945 Open Men (faster than 4%). Against the 118 who finished around 2:00:58: most time gained on the eight runs (2:57), most lost on wall balls (3:48). Runs 5 to 8 took 0:24 less than runs 1 to 4 (them: 2:42 more).
| Part | Time | Typical here | vs 3,945 Open Men here |
|---|---|---|---|
| Run 1: | 7:08 | 5:18 | faster than 4% |
| SkiErg: | 5:21 | 4:30 | faster than 2% |
| Run 2: | 6:00 | 4:33 | faster than 6% |
| Sled push: | 3:56 | 3:15 | faster than 26% |
| Run 3: | 6:10 | 4:53 | faster than 10% |
| Sled pull: | 8:29 | 5:02 | faster than 3% |
| Run 4: | 5:59 | 4:55 | faster than 13% |
| Burpee broad jump: | 9:50 | 5:36 | faster than 4% |
| Run 5: | 6:07 | 5:05 | faster than 16% |
| Row: | 5:40 | 4:49 | faster than 5% |
| Run 6: | 6:04 | 4:55 | faster than 12% |
| Farmers carry: | 4:02 | 2:09 | faster than 1% |
| Run 7: | 6:15 | 4:55 | faster than 10% |
| Sandbag lunges: | 10:18 | 5:12 | faster than 2% |
| Run 8: | 6:27 | 5:10 | faster than 17% |
| Wall balls: | 16:11 | 7:15 | faster than 2% |
| Roxzone: | 8:49 | 6:40 | faster than 15% |
| Runs (8 km) | 50:08 | 39:57 | faster than 10% |
| Stations (8) | 1:03:47 | ||
| Finish | 2:02:39 | 1:25:13 | 3772nd of 3,945 · faster than 4% |
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.
The fastest Dale has done each station
| Part | Best | Race | Typical |
|---|---|---|---|
| SkiErg | 5:02 | Manchester 2026 · best of 3 | 4:34 |
| Sled push | 3:50 | Lisbon 2026 · best of 3 | 3:04 |
| Sled pull | 6:05 | Lisbon 2026 · best of 3 | 4:57 |
| Burpee broad jump | 6:55 | Lisbon 2026 · best of 3 | 5:38 |
| Row | 5:39 | Manchester 2026 · best of 3 | 4:53 |
| Farmers carry | 2:55 | Lisbon 2026 · best of 3 | 2:11 |
| Sandbag lunges | 7:10 | Lisbon 2026 · best of 3 | 5:20 |
| Wall balls | 11:46 | Lisbon 2026 · best of 3 | 7:03 |
| Runs (8 km) | 47:54 | Lisbon 2026 · best of 3 | 41:47 |
| Roxzone | 6:49 | Lisbon 2026 · best of 3 | 7:23 |
How to read
Each station's best across Dale'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
- Rich Whittaker1 race
From the team results above. A name opens the search: a partner can have more than one page.
Lisbon 2026, against 1,304 Open Men
Shape of the race
This chart shows where Dale 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 30% of the field), weakest on Ski (faster than 2%).
See the numbers
| Part | Dale: faster than |
|---|---|
| Ski | 2% |
| Push | 29% |
| Pull | 21% |
| BBJ | 21% |
| Row | 4% |
| Carry | 22% |
| Lunges | 10% |
| Wall balls | 8% |
| Roxzone | 30% |
| Runs | 15% |
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 Dale beat on each part of the race, at this race.Best: Roxzone (faster than 30%); weakest: SkiErg (faster than 2%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Dale's time on each part against the typical Open Men finisher at this race.Best: Sled push (0:28 slower); weakest: Runs (8 km) (7:57 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: Dale 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.Dale: 47:58 running, 49:52 at the stations and 6:49 in the roxzone; the longest station was the wall balls (11:46).Below, Typical Open Men: 39:38 running, 37:10 at the stations and 5:50 in the roxzone; the longest station was the wall balls (6:49).
See the numbers
| Part | Dale | Typical Open Men |
|---|---|---|
| Run 1 | 4:54 | 3:45 |
| SkiErg | 5:24 | 4:33 |
| Run 2 | 5:53 | 4:42 |
| Sled push | 3:50 | 3:22 |
| Run 3 | 6:14 | 5:03 |
| Sled pull | 6:05 | 4:56 |
| Run 4 | 6:04 | 5:05 |
| Burpee broad jump | 6:55 | 5:20 |
| Run 5 | 6:12 | 5:12 |
| Row | 5:47 | 4:50 |
| Run 6 | 5:58 | 5:08 |
| Farmers carry | 2:55 | 2:19 |
| Run 7 | 6:02 | 5:07 |
| Sandbag lunges | 7:10 | 5:01 |
| Run 8 | 6:41 | 5:36 |
| Wall balls | 11:46 | 6:49 |
| Roxzone | 6:49 | 5:50 |
| Finish | 1:44:29 | 1:23:50 |
The race in order, left to right. A wider block than the one below is slower than typical.
Wall balls cost 4:57 against the typical Open Men finisher at Lisbon 2026. The wall balls guide shows whether that is strength or pacing, and the workouts that fix it.
Fix wall balls. Then beat 1:44:29.
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.
