GBR Emily Cooke
3 HYROX races over 2 seasons: 1 solo, 2 in a team with 2 partners.
One best per race type
3 results at 3 races
2,393rd of 2,921 Open Women (faster than 18%). Against the 89 who finished around 1:46:37: most time gained on burpee broad jump (1:48), most lost on the eight runs (2:58). Runs 5 to 8 took 3:23 more than runs 1 to 4 (them: 4:21 more).
| Part | Time | Typical here | vs 2,921 Open Women here |
|---|---|---|---|
| Run 1: | 4:43 | 3:39 | faster than 4% |
| SkiErg: | 6:08 | 5:33 | faster than 11% |
| Run 2: | 5:26 | 4:20 | faster than 8% |
| Sled push: | 3:01 | 2:46 | faster than 33% |
| Run 3: | 5:31 | 4:30 | faster than 11% |
| Sled pull: | 6:29 | 5:34 | faster than 24% |
| Run 4: | 5:42 | 4:35 | faster than 10% |
| Burpee broad jump: | 6:38 | 6:43 | faster than 52% |
| Run 5: | 5:45 | 4:39 | faster than 12% |
| Row: | 6:19 | 5:34 | faster than 11% |
| Run 6: | 5:29 | 4:37 | faster than 16% |
| Farmers carry: | 2:34 | 2:11 | faster than 24% |
| Run 7: | 5:33 | 4:36 | faster than 15% |
| Sandbag lunges: | 5:49 | 5:02 | faster than 29% |
| Run 8: | 7:58 | 6:33 | faster than 18% |
| Wall balls: | 8:33 | 6:49 | faster than 26% |
| Roxzone: | 16:55 | 13:10 | faster than 12% |
| Runs (8 km) | 46:03 | 37:29 | faster than 12% |
| Stations (8) | 45:31 | ||
| Finish | 1:48:24 | 1:31:10 | 2393rd of 2,921 · faster than 18% |
1,858th of 2,158 Doubles Mixed (faster than 13%). Against the 64 who finished around 1:34:22: most time gained on wall balls (1:05), most lost on the eight runs (4:04). Runs 5 to 8 took 1:16 less than runs 1 to 4 (them: 0:31 more).
| Part | Time | Typical here | vs 2,158 Doubles Mixed here |
|---|---|---|---|
| Run 1: | 8:11 | 5:59 | faster than 2% |
| SkiErg: | 5:06 | 4:18 | faster than 1% |
| Run 2: | 6:36 | 5:06 | faster than 5% |
| Sled push: | 2:10 | 2:18 | faster than 61% |
| Run 3: | 6:38 | 5:21 | faster than 9% |
| Sled pull: | 3:59 | 4:01 | faster than 51% |
| Run 4: | 6:47 | 5:23 | faster than 8% |
| Burpee broad jump: | 3:43 | 3:32 | faster than 43% |
| Run 5: | 6:40 | 5:30 | faster than 14% |
| Row: | 5:29 | 4:43 | faster than 4% |
| Run 6: | 6:34 | 5:25 | faster than 13% |
| Farmers carry: | 1:49 | 1:47 | faster than 46% |
| Run 7: | 6:37 | 5:26 | faster than 13% |
| Sandbag lunges: | 4:13 | 3:52 | faster than 36% |
| Run 8: | 7:03 | 5:27 | faster than 10% |
| Wall balls: | 5:01 | 4:39 | faster than 37% |
| Roxzone: | 8:40 | 6:30 | faster than 13% |
| Runs (8 km) | 55:03 | 43:41 | faster than 8% |
| Stations (8) | 31:30 | ||
| Finish | 1:35:08 | 1:19:51 | 1858th of 2,158 · faster than 13% |
510th of 1,370 Doubles Women (faster than 62%). Against the 42 who finished around 1:21:03: most time gained on sled pull (0:28), most lost on burpee broad jump (0:47). Runs 5 to 8 took 0:03 less than runs 1 to 4 (them: 0:07 less).
| Part | Time | Typical here | vs 1,370 Doubles Women here |
|---|---|---|---|
| Run 1: | 6:02 | 6:28 | faster than 71% |
| SkiErg: | 4:37 | 4:37 | faster than 52% |
| Run 2: | 5:28 | 5:33 | faster than 54% |
| Sled push: | 1:26 | 1:46 | faster than 95% |
| Run 3: | 5:36 | 5:45 | faster than 59% |
| Sled pull: | 3:20 | 4:01 | faster than 87% |
| Run 4: | 5:51 | 5:50 | faster than 49% |
| Burpee broad jump: | 4:43 | 4:13 | faster than 35% |
| Run 5: | 5:39 | 5:56 | faster than 64% |
| Row: | 4:56 | 5:04 | faster than 63% |
| Run 6: | 5:42 | 5:53 | faster than 60% |
| Farmers carry: | 2:03 | 1:48 | faster than 18% |
| Run 7: | 5:38 | 5:53 | faster than 64% |
| Sandbag lunges: | 2:51 | 3:31 | faster than 86% |
| Run 8: | 5:55 | 6:06 | faster than 57% |
| Wall balls: | 5:00 | 4:22 | faster than 23% |
| Roxzone: | 7:12 | 8:05 | faster than 69% |
| Runs (8 km) | 45:48 | 47:20 | faster than 61% |
| Stations (8) | 28:56 | ||
| Finish | 1:21:52 | 1:24:53 | 510th of 1,370 · faster than 62% |
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.
2 team partners
- Paul Ackers1 race
- Tilly Morgan1 race
From the team results above. A name opens the search: a partner can have more than one page.
London ExCeL 2025, against 2,921 Open Women
Shape of the race
This chart shows where Emily sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on BBJ (faster than 52% of the field), weakest on Row (faster than 11%).
See the numbers
| Part | Emily: faster than |
|---|---|
| Ski | 12% |
| Push | 33% |
| Pull | 24% |
| BBJ | 52% |
| Row | 11% |
| Carry | 25% |
| Lunges | 30% |
| Wall balls | 26% |
| Roxzone | 13% |
| Runs | 13% |
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 Emily beat on each part of the race, at this race.Best: Burpee broad jump (faster than 52%); weakest: Row (faster than 11%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Emily's time on each part against the typical Open Women finisher at this race.Best: Burpee broad jump (0:05 faster); weakest: Runs (8 km) (8:34 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: Emily 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.Emily: 46:07 running, 45:31 at the stations and 16:55 in the roxzone; the longest station was the wall balls (8:33).Below, Typical Open Women: 37:29 running, 40:12 at the stations and 13:10 in the roxzone; the longest station was the wall balls (6:49).
See the numbers
| Part | Emily | Typical Open Women |
|---|---|---|
| Run 1 | 4:43 | 3:39 |
| SkiErg | 6:08 | 5:33 |
| Run 2 | 5:26 | 4:20 |
| Sled push | 3:01 | 2:46 |
| Run 3 | 5:31 | 4:30 |
| Sled pull | 6:29 | 5:34 |
| Run 4 | 5:42 | 4:35 |
| Burpee broad jump | 6:38 | 6:43 |
| Run 5 | 5:45 | 4:39 |
| Row | 6:19 | 5:34 |
| Run 6 | 5:29 | 4:37 |
| Farmers carry | 2:34 | 2:11 |
| Run 7 | 5:33 | 4:36 |
| Sandbag lunges | 5:49 | 5:02 |
| Run 8 | 7:58 | 6:33 |
| Wall balls | 8:33 | 6:49 |
| Roxzone | 16:55 | 13:10 |
| Finish | 1:48:24 | 1:31:10 |
The race in order, left to right. A wider block than the one below is slower than typical.
Roxzone cost 3:45 against the typical Open Women finisher at London ExCeL 2025. The pacing guide is where that time comes back.
Fix roxzone. Then beat 1:48:24.
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.
