GBR Daniel Sprake
4 HYROX races over 2 seasons. Best Open Men time: 1:18:03 at Birmingham Birm.
Open Men: finish time, race by race
Oldest to newest; a line going down means getting fasterThis line shows the finish time of Daniel Sprake at each race, oldest on the left; lower is faster.The best was 1:18:03 at Birmingham (Oct 2026); Daniel Sprake was 7:37 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Birmingham | Oct 2025 | Open Men | 1:25:40 |
| Manchester | Jan 2026 | Open Men | 1:27:18 |
| Cardiff | Apr 2026 | Open Men | 1:20:33 |
| Birmingham | Oct 2026 | Open Men | 1:18:03 |
Each dot is one Open Men race; click one for that race's report. From the first Open Men race to the best: 7:37 faster (1:25:40 to 1:18:03).
4 results at 4 races
1,348th of 3,831 Open Men (faster than 64%). Against the 116 who finished around 1:18:02: most time gained on wall balls (1:05), most lost on sled push (0:55). Runs 5 to 8 took 0:06 less than runs 1 to 4 (them: 0:22 more).
| Part | Time | Typical here | vs 3,831 Open Men here |
|---|---|---|---|
| Run 1: | 5:14 | 5:09 | faster than 46% |
| SkiErg: | 4:37 | 4:33 | faster than 42% |
| Run 2: | 4:23 | 4:31 | faster than 57% |
| Sled push: | 4:04 | 3:20 | faster than 18% |
| Run 3: | 4:27 | 4:51 | faster than 70% |
| Sled pull: | 4:32 | 4:36 | faster than 52% |
| Run 4: | 4:27 | 4:51 | faster than 69% |
| Burpee broad jump: | 4:41 | 5:33 | faster than 70% |
| Run 5: | 4:34 | 4:59 | faster than 70% |
| Row: | 4:51 | 4:48 | faster than 46% |
| Run 6: | 4:38 | 4:52 | faster than 61% |
| Farmers carry: | 2:37 | 2:08 | faster than 22% |
| Run 7: | 4:31 | 4:52 | faster than 68% |
| Sandbag lunges: | 5:10 | 5:08 | faster than 49% |
| Run 8: | 4:42 | 5:11 | faster than 69% |
| Wall balls: | 5:12 | 7:05 | faster than 84% |
| Roxzone: | 5:31 | 6:25 | faster than 73% |
| Runs (8 km) | 36:53 | 39:20 | faster than 65% |
| Stations (8) | 35:44 | ||
| Finish | 1:18:03 | 1:24:06 | 1348th of 3,831 · faster than 64% |
1,145th of 2,728 Open Men (faster than 58%). Against the 84 who finished around 1:19:40: most time gained on burpee broad jump (0:20), most lost on farmers carry (0:30). Runs 5 to 8 took 0:10 less than runs 1 to 4 (them: 1:12 more).
| Part | Time | Typical here | vs 2,728 Open Men here |
|---|---|---|---|
| Run 1: | 5:32 | 5:08 | faster than 30% |
| SkiErg: | 4:42 | 4:34 | faster than 35% |
| Run 2: | 4:55 | 4:45 | faster than 42% |
| Sled push: | 3:14 | 3:05 | faster than 41% |
| Run 3: | 5:02 | 5:07 | faster than 54% |
| Sled pull: | 4:32 | 4:21 | faster than 44% |
| Run 4: | 4:50 | 5:06 | faster than 63% |
| Burpee broad jump: | 5:13 | 5:50 | faster than 64% |
| Run 5: | 5:00 | 5:12 | faster than 59% |
| Row: | 4:50 | 4:49 | faster than 49% |
| Run 6: | 5:04 | 5:21 | faster than 63% |
| Farmers carry: | 3:03 | 2:43 | faster than 32% |
| Run 7: | 4:29 | 4:49 | faster than 67% |
| Sandbag lunges: | 4:54 | 5:01 | faster than 54% |
| Run 8: | 5:36 | 5:58 | faster than 64% |
| Wall balls: | 6:12 | 6:46 | faster than 60% |
| Roxzone †: | 3:29 | ||
| Runs (8 km) | 40:24 | 41:35 | faster than 57% |
| Stations (8) | 36:40 | ||
| Finish | 1:20:33 | 1:23:41 | 1145th of 2,728 · faster than 58% |
1,463rd of 2,544 Open Men (faster than 42%). Against the 77 who finished around 1:28:24: most time gained on the eight runs (2:02), most lost on wall balls (1:16). Runs 5 to 8 took 0:35 more than runs 1 to 4 (them: 1:53 more).
| Part | Time | Typical here | vs 2,544 Open Men here |
|---|---|---|---|
| Run 1: | 4:01 | 3:35 | faster than 27% |
| SkiErg: | 4:33 | 4:23 | faster than 30% |
| Run 2: | 5:20 | 5:04 | faster than 38% |
| Sled push: | 2:57 | 2:43 | faster than 33% |
| Run 3: | 5:29 | 5:26 | faster than 48% |
| Sled pull: | 4:57 | 4:25 | faster than 32% |
| Run 4: | 5:18 | 5:29 | faster than 57% |
| Burpee broad jump: | 5:11 | 5:27 | faster than 57% |
| Run 5: | 5:34 | 5:38 | faster than 52% |
| Row: | 5:06 | 4:44 | faster than 21% |
| Run 6: | 5:20 | 5:31 | faster than 58% |
| Farmers carry: | 2:33 | 2:10 | faster than 27% |
| Run 7: | 5:24 | 5:29 | faster than 54% |
| Sandbag lunges: | 6:07 | 5:23 | faster than 32% |
| Run 8: | 4:25 | 4:44 | faster than 65% |
| Wall balls: | 9:02 | 7:00 | faster than 25% |
| Roxzone: | 6:10 | 5:26 | faster than 37% |
| Runs (8 km) | 40:47 | 41:15 | faster than 53% |
| Stations (8) | 40:26 | ||
| Finish | 1:27:18 | 1:24:01 | 1463rd of 2,544 · faster than 42% |
2,018th of 3,945 Open Men (faster than 48%). Against the 120 who finished around 1:25:13: most time gained on wall balls (0:42), most lost on the roxzone (0:26). Runs 5 to 8 took 0:45 less than runs 1 to 4 (them: 0:30 more).
| Part | Time | Typical here | vs 3,945 Open Men here |
|---|---|---|---|
| Run 1: | 6:01 | 5:18 | faster than 20% |
| SkiErg: | 4:29 | 4:30 | faster than 52% |
| Run 2: | 4:52 | 4:33 | faster than 33% |
| Sled push: | 3:06 | 3:15 | faster than 58% |
| Run 3: | 4:54 | 4:53 | faster than 49% |
| Sled pull: | 5:21 | 5:02 | faster than 40% |
| Run 4: | 4:51 | 4:55 | faster than 52% |
| Burpee broad jump: | 5:39 | 5:36 | faster than 48% |
| Run 5: | 4:51 | 5:05 | faster than 60% |
| Row: | 4:57 | 4:49 | faster than 37% |
| Run 6: | 4:51 | 4:55 | faster than 53% |
| Farmers carry: | 2:28 | 2:09 | faster than 30% |
| Run 7: | 4:45 | 4:55 | faster than 58% |
| Sandbag lunges: | 5:27 | 5:12 | faster than 43% |
| Run 8: | 5:26 | 5:10 | faster than 41% |
| Wall balls: | 6:48 | 7:15 | faster than 58% |
| Roxzone: | 7:01 | 6:40 | faster than 41% |
| Runs (8 km) | 40:28 | 39:57 | faster than 46% |
| Stations (8) | 38:15 | ||
| Finish | 1:25:40 | 1:25:13 | 2018th of 3,945 · faster than 48% |
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 Daniel has done each station
| Part | Best | Race | Typical |
|---|---|---|---|
| SkiErg | 4:29 | Birmingham 2025 · best of 4 | 4:34 |
| Sled push | 2:57 | Manchester 2026 · best of 4 | 3:04 |
| Sled pull | 4:32 | Birmingham Birm · best of 4 | 4:57 |
| Burpee broad jump | 4:41 | Birmingham Birm · best of 4 | 5:38 |
| Row | 4:50 | Cardiff 2026 · best of 4 | 4:53 |
| Farmers carry | 2:28 | Birmingham 2025 · best of 4 | 2:11 |
| Sandbag lunges | 4:54 | Cardiff 2026 · best of 4 | 5:20 |
| Wall balls | 5:12 | Birmingham Birm · best of 4 | 7:03 |
| Runs (8 km) | 36:53 | Birmingham Birm · best of 4 | 41:47 |
| Roxzone | 5:31 | Birmingham Birm · best of 3 | 7:23 |
How to read
Each station's best across Daniel'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.
Birmingham Birm, against 3,831 Open Men
Shape of the race
This chart shows where Daniel sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on Wall balls (faster than 84% of the field), weakest on Push (faster than 18%).
See the numbers
| Part | Daniel: faster than |
|---|---|
| Ski | 42% |
| Push | 18% |
| Pull | 53% |
| BBJ | 70% |
| Row | 46% |
| Carry | 22% |
| Lunges | 49% |
| Wall balls | 84% |
| Roxzone | 73% |
| Runs | 65% |
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 Daniel beat on each part of the race, at this race.Best: Wall balls (faster than 84%); weakest: Sled push (faster than 18%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Daniel's time on each part against the typical Open Men finisher at this race.Best: Runs (8 km) (2:27 faster); weakest: Sled push (0:44 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: Daniel 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.Daniel: 36:56 running, 35:44 at the stations and 5:31 in the roxzone; the longest station was the wall balls (5:12).Below, Typical Open Men: 39:16 running, 37:11 at the stations and 6:25 in the roxzone; the longest station was the wall balls (7:05).
See the numbers
| Part | Daniel | Typical Open Men |
|---|---|---|
| Run 1 | 5:14 | 5:09 |
| SkiErg | 4:37 | 4:33 |
| Run 2 | 4:23 | 4:31 |
| Sled push | 4:04 | 3:20 |
| Run 3 | 4:27 | 4:51 |
| Sled pull | 4:32 | 4:36 |
| Run 4 | 4:27 | 4:51 |
| Burpee broad jump | 4:41 | 5:33 |
| Run 5 | 4:34 | 4:59 |
| Row | 4:51 | 4:48 |
| Run 6 | 4:38 | 4:52 |
| Farmers carry | 2:37 | 2:08 |
| Run 7 | 4:31 | 4:52 |
| Sandbag lunges | 5:10 | 5:08 |
| Run 8 | 4:42 | 5:11 |
| Wall balls | 5:12 | 7:05 |
| Roxzone | 5:31 | 6:25 |
| Finish | 1:18:03 | 1:24:06 |
The race in order, left to right. A wider block than the one below is slower than typical.
Sled push cost 0:44 against the typical Open Men finisher at Birmingham Birm. The sled push guide shows whether that is strength or pacing, and the workouts that fix it.
Fix sled push. Then beat 1:18:03.
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.
