AUS Emily Gronow
4 HYROX races over 2 seasons: 1 solo, 3 in a team with 2 partners.
One best per race type
Doubles Women: finish time, race by race
Oldest to newest; a line going down means getting fasterThis line shows the finish time of Emily Gronow at each race, oldest on the left; lower is faster.The best was 1:36:28 at Perth (Aug 2026); Emily Gronow was 8:37 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Perth | Sep 2025 | Doubles Women | 1:45:05 |
| Brisbane | Apr 2026 | Doubles Women | 1:42:30 |
| Perth | Aug 2026 | Doubles Women | 1:36:28 |
Each dot is one Doubles Women race; click one for that race's report. Not enough complete, clean Doubles Women races yet to measure the change. Team times are shared with a partner, so they move with who you race with.
4 results at 3 races
527th of 1,049 Open Women (faster than 49%). Against the 33 who finished around 1:34:27: most time gained on sled pull (0:59), most lost on the eight runs (4:28). Runs 5 to 8 took 0:21 more than runs 1 to 4 (them: 1:05 more).
| Part | Time | Typical here | vs 1,049 Open Women here |
|---|---|---|---|
| Run 1: | 4:38 | 4:23 | faster than 34% |
| SkiErg: | 4:45 | 5:05 | faster than 85% |
| Run 2: | 6:16 | 5:57 | faster than 37% |
| Sled push: | 2:02 | 2:41 | faster than 92% |
| Run 3: | 7:09 | 6:21 | faster than 23% |
| Sled pull: | 4:45 | 5:30 | faster than 73% |
| Run 4: | 7:31 | 6:20 | faster than 16% |
| Burpee broad jump: | 5:51 | 6:39 | faster than 66% |
| Run 5: | 7:24 | 6:29 | faster than 23% |
| Row: | 5:27 | 5:25 | faster than 47% |
| Run 6: | 6:47 | 6:25 | faster than 36% |
| Farmers carry: | 2:30 | 2:49 | faster than 75% |
| Run 7: | 6:08 | 5:51 | faster than 39% |
| Sandbag lunges: | 4:42 | 5:26 | faster than 69% |
| Run 8: | 5:36 | 5:27 | faster than 45% |
| Wall balls: | 6:27 | 6:15 | faster than 45% |
| Roxzone †: | 6:39 | ||
| Runs (8 km) | 51:25 | 47:26 | faster than 31% |
| Stations (8) | 36:29 | ||
| Finish | 1:34:33 | 1:34:28 | 527th of 1,049 · faster than 49% |
959th of 1,305 Doubles Women (faster than 26%). Against the 41 who finished around 1:37:04: most time gained on wall balls (0:30), most lost on SkiErg (0:26). Runs 5 to 8 took 0:08 more than runs 1 to 4 (them: 1:23 more).
| Part | Time | Typical here | vs 1,305 Doubles Women here |
|---|---|---|---|
| Run 1: | 5:09 | 4:47 | faster than 28% |
| SkiErg: | 5:09 | 4:38 | faster than 9% |
| Run 2: | 7:02 | 6:22 | faster than 23% |
| Sled push: | 2:06 | 1:42 | faster than 9% |
| Run 3: | 7:55 | 6:42 | faster than 15% |
| Sled pull: | 4:16 | 4:07 | faster than 42% |
| Run 4: | 7:42 | 6:45 | faster than 21% |
| Burpee broad jump: | 4:47 | 4:17 | faster than 35% |
| Run 5: | 7:24 | 6:52 | faster than 30% |
| Row: | 5:21 | 5:11 | faster than 34% |
| Run 6: | 7:33 | 6:49 | faster than 26% |
| Farmers carry: | 2:37 | 2:22 | faster than 26% |
| Run 7: | 7:04 | 6:12 | faster than 21% |
| Sandbag lunges: | 4:18 | 3:54 | faster than 33% |
| Run 8: | 5:55 | 5:40 | faster than 40% |
| Wall balls: | 4:04 | 4:15 | faster than 63% |
| Roxzone †: | 8:09 | ||
| Runs (8 km) | 55:41 | 50:20 | faster than 25% |
| Stations (8) | 32:38 | ||
| Finish | 1:36:28 | 1:27:03 | 959th of 1,305 · faster than 26% |
1,599th of 1,809 Doubles Women (faster than 11%). Against the 55 who finished around 1:43:51: most time gained on sandbag lunges (1:00), most lost on the roxzone (1:40). Runs 5 to 8 took 1:38 more than runs 1 to 4 (them: 2:50 more).
| Part | Time | Typical here | vs 1,809 Doubles Women here |
|---|---|---|---|
| Run 1: | 5:45 | 5:08 | faster than 20% |
| SkiErg: | 5:10 | 4:36 | faster than 6% |
| Run 2: | 6:59 | 5:45 | faster than 9% |
| Sled push: | 1:42 | 1:42 | faster than 50% |
| Run 3: | 7:47 | 6:04 | faster than 7% |
| Sled pull: | 4:33 | 3:59 | faster than 23% |
| Run 4: | 7:45 | 6:06 | faster than 7% |
| Burpee broad jump: | 5:37 | 4:07 | faster than 11% |
| Run 5: | 7:45 | 6:09 | faster than 9% |
| Row: | 5:21 | 5:01 | faster than 20% |
| Run 6: | 7:37 | 6:08 | faster than 11% |
| Farmers carry: | 1:55 | 1:49 | faster than 35% |
| Run 7: | 7:45 | 6:07 | faster than 9% |
| Sandbag lunges: | 3:32 | 3:35 | faster than 52% |
| Run 8: | 6:47 | 6:04 | faster than 25% |
| Wall balls: | 4:19 | 4:16 | faster than 47% |
| Roxzone: | 12:20 | 8:15 | faster than 6% |
| Runs (8 km) | 58:06 | 47:32 | faster than 11% |
| Stations (8) | 32:09 | ||
| Finish | 1:42:30 | 1:25:09 | 1599th of 1,809 · faster than 11% |
717th of 812 Doubles Women (faster than 11%).
| Part | Time | Typical here | vs 812 Doubles Women here |
|---|---|---|---|
| Run 1: | 6:50 | 6:17 | faster than 26% |
| SkiErg: | 4:43 | 4:32 | faster than 29% |
| Run 2: | 6:10 | 5:34 | faster than 23% |
| Sled push: | 1:41 | 1:45 | faster than 58% |
| Run 3: | 6:38 | 5:50 | faster than 19% |
| Sled pull: | 4:55 | 4:13 | faster than 20% |
| Run 4: | 7:11 | 5:53 | faster than 10% |
| Burpee broad jump: | 6:30 | 4:23 | faster than 7% |
| Run 5: | 7:08 | 5:57 | faster than 13% |
| Row: | 5:56 | 5:21 | faster than 10% |
| Run 6: | 7:03 | 5:51 | faster than 14% |
| Farmers carry: | 1:38 | 1:51 | faster than 79% |
| Run 7: | 7:12 | 5:55 | faster than 13% |
| Sandbag lunges: | 3:51 | 3:44 | faster than 45% |
| Run 8: | 8:08 | 6:01 | faster than 7% |
| Wall balls: | 5:51 | 4:14 | faster than 6% |
| Roxzone: | 13:48 | 9:27 | faster than 4% |
| Runs (8 km) | 56:17 | 47:36 | faster than 14% |
| Stations (8) | 35:05 | ||
| Finish | 1:45:05 | 1:27:32 | 717th of 812 · faster than 11% |
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.
2 team partners
- Sara Short2 races
- Mikayla Matkovich1 race
From the team results above. A name opens the search: a partner can have more than one page.
Perth 2026, against 1,049 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 Push (faster than 92% of the field), weakest on Runs (faster than 31%).
See the numbers
| Part | Emily: faster than |
|---|---|
| Ski | 85% |
| Push | 92% |
| Pull | 73% |
| BBJ | 67% |
| Row | 48% |
| Carry | 76% |
| Lunges | 69% |
| Wall balls | 46% |
| Roxzone | 35% |
| Runs | 31% |
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 92%); weakest: Runs (8 km) (faster than 31%).
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 (0:48 faster); weakest: Runs (8 km) (3:59 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: 51:29 running, 36:29 at the stations and 6:39 in the roxzone; the longest station was the wall balls (6:27) and the shortest the sled push (2:02).Below, Typical Open Women: 47:13 running, 39:50 at the stations and 5:55 in the roxzone; the longest station was the burpee broad jumps (6:39) and the shortest the sled push (2:41).
See the numbers
| Part | Emily | Typical Open Women |
|---|---|---|
| Run 1 | 4:38 | 4:23 |
| SkiErg | 4:45 | 5:05 |
| Run 2 | 6:16 | 5:57 |
| Sled push | 2:02 | 2:41 |
| Run 3 | 7:09 | 6:21 |
| Sled pull | 4:45 | 5:30 |
| Run 4 | 7:31 | 6:20 |
| Burpee broad jump | 5:51 | 6:39 |
| Run 5 | 7:24 | 6:29 |
| Row | 5:27 | 5:25 |
| Run 6 | 6:47 | 6:25 |
| Farmers carry | 2:30 | 2:49 |
| Run 7 | 6:08 | 5:51 |
| Sandbag lunges | 4:42 | 5:26 |
| Run 8 | 5:36 | 5:27 |
| Wall balls | 6:27 | 6:15 |
| Roxzone | 6:39 | 5:55 |
| Finish | 1:34:33 | 1:34:28 |
The race in order, left to right. A wider block than the one below is slower than typical.
Roxzone cost 0:44 against the typical Open Women finisher at Perth 2026. The pacing guide is where that time comes back.
Fix roxzone. Then beat 1:34:33.
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.
