GBR Emily Dack
1 HYROX race over 1 season, all in a team with 1 partner. Best Pro Doubles Women time: 1:15:00 at Cardiff 2026.
1 result at 1 race
81st of 196 Pro Doubles Women (faster than 58%).
| Part | Time | Typical here | vs 196 Pro Doubles Women here |
|---|---|---|---|
| Run 1: | 5:18 | 5:26 | faster than 56% |
| SkiErg: | 4:20 | 4:30 | faster than 82% |
| Run 2: | 4:58 | 4:58 | faster than 49% |
| Sled push: | 2:15 | 2:42 | faster than 89% |
| Run 3: | 5:17 | 5:17 | faster than 48% |
| Sled pull: | 3:51 | 4:13 | faster than 72% |
| Run 4: | 5:16 | 5:15 | faster than 49% |
| Burpee broad jump: | 4:30 | 3:45 | faster than 23% |
| Run 5: | 5:18 | 5:20 | faster than 52% |
| Row: | 4:43 | 4:53 | faster than 69% |
| Run 6: | 5:43 | 5:33 | faster than 44% |
| Farmers carry: | 2:08 | 2:23 | faster than 79% |
| Run 7: | 5:01 | 5:00 | faster than 49% |
| Sandbag lunges: | 3:15 | 3:51 | faster than 80% |
| Run 8: | 5:55 | 5:59 | faster than 53% |
| Wall balls: | 4:00 | 3:59 | faster than 48% |
| Roxzone †: | 3:15 | ||
| Runs (8 km) | 42:43 | 42:57 | faster than 51% |
| Stations (8) | 29:02 | ||
| Finish | 1:15:00 | 1:16:50 | 81st of 196 · faster than 58% |
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; for a team it is the team’s age group.
1 team partner
- Alice Collins1 race
From the team results above. A name opens the search: a partner can have more than one page.
Cardiff 2026, against 196 Pro Doubles 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 Push (faster than 89% of the field), weakest on BBJ (faster than 23%).
See the numbers
| Part | Emily: faster than |
|---|---|
| Ski | 82% |
| Push | 89% |
| Pull | 72% |
| BBJ | 23% |
| Row | 69% |
| Carry | 79% |
| Lunges | 81% |
| Wall balls | 49% |
| Roxzone | 58% |
| 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 Emily beat on each part of the race, at this race.Best: Sled push (faster than 89%); weakest: Burpee broad jump (faster than 23%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Emily's time on each part against the typical Pro Doubles Women finisher at this race.Best: Sandbag lunges (0:36 faster); weakest: Burpee broad jump (0:45 slower).
Green, left of centre: faster than the typical Pro Doubles Women finisher at this race. Orange, right: slower, and by how much.
The race as one bar: Emily against the typical Pro Doubles 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: 42:47 running, 29:02 at the stations and 3:15 in the roxzone; the longest station was the row (4:43).Below, Typical Pro Doubles Women: 42:46 running, 30:16 at the stations and 3:24 in the roxzone; the longest station was the row (4:53).
See the numbers
| Part | Emily | Typical Pro Doubles Women |
|---|---|---|
| Run 1 | 5:18 | 5:26 |
| SkiErg | 4:20 | 4:30 |
| Run 2 | 4:58 | 4:58 |
| Sled push | 2:15 | 2:42 |
| Run 3 | 5:17 | 5:17 |
| Sled pull | 3:51 | 4:13 |
| Run 4 | 5:16 | 5:15 |
| Burpee broad jump | 4:30 | 3:45 |
| Run 5 | 5:18 | 5:20 |
| Row | 4:43 | 4:53 |
| Run 6 | 5:43 | 5:33 |
| Farmers carry | 2:08 | 2:23 |
| Run 7 | 5:01 | 5:00 |
| Sandbag lunges | 3:15 | 3:51 |
| Run 8 | 5:55 | 5:59 |
| Wall balls | 4:00 | 3:59 |
| Roxzone | 3:15 | 3:24 |
| Finish | 1:15:00 | 1:16:50 |
The race in order, left to right. A wider block than the one below is slower than typical.
Burpee broad jump cost 0:45 against the typical Pro Doubles Women finisher at Cardiff 2026. The burpee broad jump guide shows whether that is strength or pacing, and the workouts that fix it.
Fix burpee broad jump. Then beat 1:15:00.
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.
