IRL Damien Conway
6 HYROX races over 3 seasons. Best Open Men time: 1:22:47 at Sydney 2026.
Open Men: finish time, race by race
Oldest to newest; a line going down means getting fasterThis line shows the finish time of Damien Conway at each race, oldest on the left; lower is faster.The best was 1:22:47 at Sydney (Jul 2026); Damien Conway was 42:30 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Melbourne | Jun 2024 | Open Men | 2:05:37 |
| Perth | Sep 2024 | Open Men | 1:58:33 |
| Perth | Sep 2025 | Open Men | 1:44:11 |
| Melbourne | Dec 2025 | Open Men | 1:29:59 |
| Sydney | Jul 2026 | Open Men | 1:22:47 |
| Perth | Aug 2026 | Open Men | 1:23:07 |
Each dot is one Open Men race; click one for that race's report. From the first Open Men race to the best: 42:50 faster (2:05:37 to 1:22:47).
6 results at 6 races
464th of 1,089 Open Men (faster than 57%). Against the 32 who finished around 1:24:11: most time gained on sled pull (1:03), most lost on the eight runs (2:43). Runs 5 to 8 took 1:10 more than runs 1 to 4 (them: 1:15 more).
| Part | Time | Typical here | vs 1,089 Open Men here |
|---|---|---|---|
| Run 1: | 4:06 | 3:47 | faster than 29% |
| SkiErg: | 4:35 | 4:24 | faster than 30% |
| Run 2: | 5:27 | 5:11 | faster than 38% |
| Sled push: | 2:34 | 2:56 | faster than 73% |
| Run 3: | 5:59 | 5:41 | faster than 38% |
| Sled pull: | 3:40 | 4:34 | faster than 85% |
| Run 4: | 5:44 | 5:37 | faster than 45% |
| Burpee broad jump: | 5:22 | 5:27 | faster than 52% |
| Run 5: | 5:59 | 5:48 | faster than 43% |
| Row: | 4:55 | 4:50 | faster than 43% |
| Run 6: | 5:44 | 5:43 | faster than 49% |
| Farmers carry: | 2:21 | 2:43 | faster than 76% |
| Run 7: | 5:18 | 5:11 | faster than 44% |
| Sandbag lunges: | 5:13 | 5:31 | faster than 59% |
| Run 8: | 5:25 | 5:01 | faster than 36% |
| Wall balls: | 6:03 | 6:49 | faster than 65% |
| Roxzone †: | 4:46 | ||
| Runs (8 km) | 43:38 | 42:23 | faster than 43% |
| Stations (8) | 34:43 | ||
| Finish | 1:23:07 | 1:25:58 | 464th of 1,089 · faster than 57% |
1,414th of 3,324 Open Men (faster than 57%). Against the 101 who finished around 1:23:49: most time gained on sandbag lunges (0:43), most lost on the eight runs (1:16). Runs 5 to 8 took 2:22 more than runs 1 to 4 (them: 3:35 more).
| Part | Time | Typical here | vs 3,324 Open Men here |
|---|---|---|---|
| Run 1: | 4:18 | 4:03 | faster than 35% |
| SkiErg: | 4:43 | 4:26 | faster than 22% |
| Run 2: | 4:50 | 4:23 | faster than 26% |
| Sled push: | 2:09 | 2:37 | faster than 82% |
| Run 3: | 4:55 | 4:42 | faster than 38% |
| Sled pull: | 3:57 | 4:26 | faster than 70% |
| Run 4: | 4:53 | 4:44 | faster than 42% |
| Burpee broad jump: | 5:02 | 5:43 | faster than 66% |
| Run 5: | 4:53 | 4:55 | faster than 51% |
| Row: | 4:43 | 4:45 | faster than 53% |
| Run 6: | 4:48 | 4:49 | faster than 51% |
| Farmers carry: | 1:40 | 2:05 | faster than 84% |
| Run 7: | 4:49 | 4:49 | faster than 49% |
| Sandbag lunges: | 4:40 | 5:35 | faster than 73% |
| Run 8: | 6:48 | 7:00 | faster than 55% |
| Wall balls: | 7:24 | 7:02 | faster than 43% |
| Roxzone: | 8:23 | 8:40 | faster than 56% |
| Runs (8 km) | 40:11 | 39:34 | faster than 46% |
| Stations (8) | 34:18 | ||
| Finish | 1:22:47 | 1:25:32 | 1414th of 3,324 · faster than 57% |
1,813th of 2,868 Open Men (faster than 36%). Against the 87 who finished around 1:31:01: most time gained on burpee broad jump (1:16), most lost on the eight runs (1:54). Runs 5 to 8 took 4:23 more than runs 1 to 4 (them: 4:40 more).
| Part | Time | Typical here | vs 2,868 Open Men here |
|---|---|---|---|
| Run 1: | 3:07 | 2:39 | faster than 20% |
| SkiErg: | 4:42 | 4:27 | faster than 23% |
| Run 2: | 5:12 | 4:36 | faster than 23% |
| Sled push: | 2:18 | 2:39 | faster than 74% |
| Run 3: | 5:41 | 4:55 | faster than 20% |
| Sled pull: | 4:41 | 4:49 | faster than 54% |
| Run 4: | 5:28 | 4:57 | faster than 29% |
| Burpee broad jump: | 4:46 | 5:18 | faster than 64% |
| Run 5: | 5:36 | 5:07 | faster than 31% |
| Row: | 4:45 | 4:47 | faster than 53% |
| Run 6: | 5:43 | 5:02 | faster than 24% |
| Farmers carry: | 2:22 | 2:05 | faster than 30% |
| Run 7: | 5:29 | 4:59 | faster than 30% |
| Sandbag lunges: | 4:39 | 5:16 | faster than 69% |
| Run 8: | 7:03 | 6:06 | faster than 26% |
| Wall balls: | 8:53 | 6:33 | faster than 19% |
| Roxzone: | 9:43 | 9:09 | faster than 39% |
| Runs (8 km) | 43:14 | 38:39 | faster than 27% |
| Stations (8) | 37:06 | ||
| Finish | 1:29:59 | 1:24:14 | 1813th of 2,868 · faster than 36% |
733rd of 855 Open Men (faster than 14%).
| Part | Time | Typical here | vs 855 Open Men here |
|---|---|---|---|
| Run 1: | 6:06 | 5:01 | faster than 10% |
| SkiErg: | 4:46 | 4:19 | faster than 9% |
| Run 2: | 5:20 | 4:28 | faster than 15% |
| Sled push: | 2:58 | 2:52 | faster than 45% |
| Run 3: | 7:50 | 4:48 | faster than 2% |
| Sled pull: | 5:36 | 4:54 | faster than 26% |
| Run 4: | 5:25 | 4:49 | faster than 24% |
| Burpee broad jump: | 7:15 | 5:44 | faster than 21% |
| Run 5: | 5:36 | 4:58 | faster than 25% |
| Row: | 5:07 | 4:53 | faster than 29% |
| Run 6: | 5:44 | 4:49 | faster than 19% |
| Farmers carry: | 2:46 | 2:05 | faster than 13% |
| Run 7: | 5:30 | 4:51 | faster than 27% |
| Sandbag lunges: | 5:25 | 5:26 | faster than 50% |
| Run 8: | 6:52 | 5:08 | faster than 13% |
| Wall balls: | 13:09 | 6:48 | faster than 4% |
| Roxzone: | 8:53 | 8:23 | faster than 41% |
| Runs (8 km) | 48:20 | 39:15 | faster than 11% |
| Stations (8) | 47:02 | ||
| Finish | 1:44:11 | 1:24:59 | 733rd of 855 · faster than 14% |
447th of 469 Open Men (faster than 4%).
| Part | Time | Typical here | vs 469 Open Men here |
|---|---|---|---|
| Run 1: | 6:18 | 5:20 | faster than 10% |
| SkiErg: | 5:04 | 4:25 | faster than 4% |
| Run 2: | 5:48 | 4:38 | faster than 7% |
| Sled push: | 3:01 | 2:40 | faster than 30% |
| Run 3: | 6:16 | 4:58 | faster than 9% |
| Sled pull: | 4:43 | 4:32 | faster than 44% |
| Run 4: | 6:31 | 4:59 | faster than 7% |
| Burpee broad jump: | 13:15 | 5:42 | faster than 1% |
| Run 5: | 6:53 | 5:06 | faster than 5% |
| Row: | 5:34 | 4:42 | faster than 8% |
| Run 6: | 6:32 | 5:03 | faster than 7% |
| Farmers carry: | 2:16 | 2:05 | faster than 34% |
| Run 7: | 6:34 | 4:59 | faster than 7% |
| Sandbag lunges: | 8:06 | 5:21 | faster than 7% |
| Run 8: | 8:56 | 5:24 | faster than 4% |
| Wall balls: | 11:20 | 6:26 | faster than 4% |
| Roxzone: | 11:33 | 7:58 | faster than 10% |
| Runs (8 km) | 53:44 | 40:40 | faster than 5% |
| Stations (8) | 53:19 | ||
| Finish | 1:58:33 | 1:24:48 | 447th of 469 · faster than 4% |
2,598th of 2,673 Open Men (faster than 2%). Against the 80 who finished around 1:58:39: most time gained on sandbag lunges (1:20), most lost on wall balls (5:30). Runs 5 to 8 took 10:25 more than runs 1 to 4 (them: 6:24 more).
| Part | Time | Typical here | vs 2,673 Open Men here |
|---|---|---|---|
| Run 1: | 3:31 | 3:27 | faster than 49% |
| SkiErg: | 4:58 | 4:21 | faster than 4% |
| Run 2: | 6:24 | 4:51 | faster than 7% |
| Sled push: | 2:58 | 2:16 | faster than 14% |
| Run 3: | 7:19 | 5:10 | faster than 5% |
| Sled pull: | 5:42 | 4:48 | faster than 26% |
| Run 4: | 7:13 | 5:16 | faster than 5% |
| Burpee broad jump: | 11:09 | 5:30 | faster than 1% |
| Run 5: | 8:09 | 5:27 | faster than 4% |
| Row: | 5:38 | 4:49 | faster than 4% |
| Run 6: | 7:25 | 5:22 | faster than 6% |
| Farmers carry: | 2:20 | 2:08 | faster than 33% |
| Run 7: | 7:02 | 5:21 | faster than 8% |
| Sandbag lunges: | 6:55 | 5:24 | faster than 18% |
| Run 8: | 12:17 | 6:16 | faster than 1% |
| Wall balls: | 14:03 | 6:09 | faster than 0% |
| Roxzone: | 12:41 | 8:15 | faster than 7% |
| Runs (8 km) | 59:17 | 41:43 | faster than 4% |
| Stations (8) | 53:43 | ||
| Finish | 2:05:37 | 1:26:02 | 2598th of 2,673 · faster than 2% |
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.
The fastest Damien has done each station
| Part | Best | Race | Typical |
|---|---|---|---|
| SkiErg | 4:35 | Perth 2026 · best of 6 | 4:34 |
| Sled push | 2:09 | Sydney 2026 · best of 6 | 3:04 |
| Sled pull | 3:40 | Perth 2026 · best of 6 | 4:57 |
| Burpee broad jump | 4:46 | Melbourne 2025 · best of 6 | 5:38 |
| Row | 4:43 | Sydney 2026 · best of 6 | 4:53 |
| Farmers carry | 1:40 | Sydney 2026 · best of 6 | 2:11 |
| Sandbag lunges | 4:39 | Melbourne 2025 · best of 6 | 5:20 |
| Wall balls | 6:03 | Perth 2026 · best of 6 | 7:03 |
| Runs (8 km) | 40:11 | Sydney 2026 · best of 6 | 41:47 |
| Roxzone | 8:23 | Sydney 2026 · best of 5 | 7:23 |
How to read
Each station's best across Damien'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.
Sydney 2026, against 3,324 Open Men
Shape of the race
This chart shows where Damien sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on Carry (faster than 85% of the field), weakest on Ski (faster than 22%).
See the numbers
| Part | Damien: faster than |
|---|---|
| Ski | 22% |
| Push | 83% |
| Pull | 71% |
| BBJ | 67% |
| Row | 54% |
| Carry | 85% |
| Lunges | 74% |
| Wall balls | 43% |
| Roxzone | 56% |
| Runs | 46% |
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 Damien beat on each part of the race, at this race.Best: Farmers carry (faster than 85%); weakest: SkiErg (faster than 22%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Damien's time on each part against the typical Open Men finisher at this race.Best: Sandbag lunges (0:55 faster); weakest: Runs (8 km) (0:37 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: Damien 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.Damien: 40:14 running, 34:19 at the stations and 8:23 in the roxzone; the longest station was the wall balls (7:24).Below, Typical Open Men: 39:25 running, 36:39 at the stations and 8:40 in the roxzone; the longest station was the wall balls (7:02).
See the numbers
| Part | Damien | Typical Open Men |
|---|---|---|
| Run 1 | 4:18 | 4:03 |
| SkiErg | 4:43 | 4:26 |
| Run 2 | 4:50 | 4:23 |
| Sled push | 2:09 | 2:37 |
| Run 3 | 4:55 | 4:42 |
| Sled pull | 3:57 | 4:26 |
| Run 4 | 4:53 | 4:44 |
| Burpee broad jump | 5:02 | 5:43 |
| Run 5 | 4:53 | 4:55 |
| Row | 4:43 | 4:45 |
| Run 6 | 4:48 | 4:49 |
| Farmers carry | 1:40 | 2:05 |
| Run 7 | 4:49 | 4:49 |
| Sandbag lunges | 4:40 | 5:35 |
| Run 8 | 6:48 | 7:00 |
| Wall balls | 7:24 | 7:02 |
| Roxzone | 8:23 | 8:40 |
| Finish | 1:22:47 | 1:25:32 |
The race in order, left to right. A wider block than the one below is slower than typical.
Wall balls cost 0:22 against the typical Open Men finisher at Sydney 2026. The wall balls guide shows whether that is strength or pacing, and the workouts that fix it.
Fix wall balls. Then beat 1:22:47.
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.
