GBR Emily Spooner
3 HYROX races over 1 season. Best Open Women time: 1:30:47 at Cardiff 2026.
Open Women: finish time, race by race
Oldest to newest; a line going down means getting fasterThis line shows the finish time of Emily Spooner at each race, oldest on the left; lower is faster.The best was 1:30:47 at Cardiff (Apr 2026); Emily Spooner was 16:29 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| London ExCeL | Dec 2025 | Open Women | 1:47:16 |
| Glasgow | Mar 2026 | Open Women | 1:35:07 |
| Cardiff | Apr 2026 | Open Women | 1:30:47 |
Each dot is one Open Women race; click one for that race's report. From the first Open Women race to the best: 16:29 faster (1:47:16 to 1:30:47).
3 results at 3 races
873rd of 2,039 Open Women (faster than 57%). Against the 61 who finished around 1:31:41: most time gained on the eight runs (1:56), most lost on sled pull (0:47). Runs 5 to 8 took 0:31 more than runs 1 to 4 (them: 1:25 more).
| Part | Time | Typical here | vs 2,039 Open Women here |
|---|---|---|---|
| Run 1: | 6:00 | 5:56 | faster than 46% |
| SkiErg: | 4:55 | 5:17 | faster than 87% |
| Run 2: | 5:16 | 5:28 | faster than 60% |
| Sled push: | 3:11 | 2:57 | faster than 36% |
| Run 3: | 5:18 | 5:47 | faster than 73% |
| Sled pull: | 6:00 | 5:25 | faster than 33% |
| Run 4: | 5:26 | 5:48 | faster than 68% |
| Burpee broad jump: | 6:48 | 7:17 | faster than 58% |
| Run 5: | 5:22 | 5:54 | faster than 74% |
| Row: | 5:09 | 5:30 | faster than 81% |
| Run 6: | 5:48 | 6:07 | faster than 63% |
| Farmers carry: | 2:41 | 2:57 | faster than 68% |
| Run 7: | 5:12 | 5:29 | faster than 64% |
| Sandbag lunges: | 5:34 | 4:56 | faster than 34% |
| Run 8: | 6:09 | 6:47 | faster than 72% |
| Wall balls: | 6:05 | 6:42 | faster than 61% |
| Roxzone †: | 5:57 | ||
| Runs (8 km) | 44:27 | 47:30 | faster than 67% |
| Stations (8) | 40:23 | ||
| Finish | 1:30:47 | 1:33:52 | 873rd of 2,039 · faster than 57% |
872nd of 1,726 Open Women (faster than 49%). Against the 52 who finished around 1:34:52: most time gained on the eight runs (0:42), most lost on the roxzone (1:26). Runs 5 to 8 took 0:49 more than runs 1 to 4 (them: 1:32 more).
| Part | Time | Typical here | vs 1,726 Open Women here |
|---|---|---|---|
| Run 1: | 5:57 | 5:48 | faster than 43% |
| SkiErg: | 4:58 | 5:15 | faster than 81% |
| Run 2: | 5:25 | 5:40 | faster than 62% |
| Sled push: | 2:43 | 2:48 | faster than 56% |
| Run 3: | 5:33 | 5:56 | faster than 66% |
| Sled pull: | 6:01 | 5:12 | faster than 25% |
| Run 4: | 6:20 | 5:58 | faster than 36% |
| Burpee broad jump: | 6:29 | 6:57 | faster than 58% |
| Run 5: | 6:11 | 6:06 | faster than 46% |
| Row: | 5:19 | 5:38 | faster than 77% |
| Run 6: | 5:39 | 5:58 | faster than 63% |
| Farmers carry: | 2:06 | 2:19 | faster than 71% |
| Run 7: | 5:36 | 5:56 | faster than 65% |
| Sandbag lunges: | 5:49 | 5:15 | faster than 34% |
| Run 8: | 6:38 | 6:50 | faster than 57% |
| Wall balls: | 7:29 | 7:04 | faster than 42% |
| Roxzone: | 7:02 | 5:35 | faster than 23% |
| Runs (8 km) | 47:16 | 48:36 | faster than 56% |
| Stations (8) | 40:54 | ||
| Finish | 1:35:07 | 1:34:53 | 872nd of 1,726 · faster than 49% |
2,356th of 2,921 Open Women (faster than 19%). Against the 89 who finished around 1:46:37: most time gained on the eight runs (2:15), most lost on sled pull (1:22). Runs 5 to 8 took 3:14 more than runs 1 to 4 (them: 4:21 more).
| Part | Time | Typical here | vs 2,921 Open Women here |
|---|---|---|---|
| Run 1: | 4:04 | 3:39 | faster than 23% |
| SkiErg: | 5:26 | 5:33 | faster than 61% |
| Run 2: | 4:54 | 4:20 | faster than 21% |
| Sled push: | 4:14 | 2:46 | faster than 4% |
| Run 3: | 4:51 | 4:30 | faster than 31% |
| Sled pull: | 7:48 | 5:34 | faster than 8% |
| Run 4: | 5:01 | 4:35 | faster than 29% |
| Burpee broad jump: | 8:26 | 6:43 | faster than 23% |
| Run 5: | 4:53 | 4:39 | faster than 38% |
| Row: | 5:26 | 5:34 | faster than 62% |
| Run 6: | 4:45 | 4:37 | faster than 41% |
| Farmers carry: | 2:32 | 2:11 | faster than 26% |
| Run 7: | 4:44 | 4:36 | faster than 43% |
| Sandbag lunges: | 6:20 | 5:02 | faster than 19% |
| Run 8: | 7:42 | 6:33 | faster than 22% |
| Wall balls: | 9:29 | 6:49 | faster than 18% |
| Roxzone: | 16:50 | 13:10 | faster than 13% |
| Runs (8 km) | 40:50 | 37:29 | faster than 31% |
| Stations (8) | 49:41 | ||
| Finish | 1:47:16 | 1:31:10 | 2356th of 2,921 · faster than 19% |
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. * 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.
The fastest Emily has done each station
| Part | Best | Race | Typical |
|---|---|---|---|
| SkiErg | 4:55 | Cardiff 2026 · best of 3 | 5:16 |
| Sled push | 2:43 | Glasgow 2026 · best of 3 | 2:55 |
| Sled pull | 6:00 | Cardiff 2026 · best of 3 | 5:47 |
| Burpee broad jump | 6:29 | Glasgow 2026 · best of 3 | 6:46 |
| Row | 5:09 | Cardiff 2026 · best of 3 | 5:31 |
| Farmers carry | 2:06 | Glasgow 2026 · best of 3 | 2:19 |
| Sandbag lunges | 5:34 | Cardiff 2026 · best of 3 | 5:13 |
| Wall balls | 6:05 | Cardiff 2026 · best of 3 | 6:43 |
| Runs (8 km) | 40:50 | London ExCeL 2025 · best of 3 | 46:44 |
| Roxzone | 7:02 | Glasgow 2026 · best of 2 | 7:57 |
How to read
Each station's best across Emily's Open Women races, from different races, against the typical Open Women split. Venues differ (sled carpets, run laps, where the mats sit), so a best can owe something to the venue.
Cardiff 2026, against 2,039 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 Ski (faster than 88% of the field), weakest on Roxzone (faster than 24%).
See the numbers
| Part | Emily: faster than |
|---|---|
| Ski | 88% |
| Push | 36% |
| Pull | 33% |
| BBJ | 59% |
| Row | 81% |
| Carry | 68% |
| Lunges | 34% |
| Wall balls | 61% |
| Roxzone | 24% |
| Runs | 68% |
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: SkiErg (faster than 88%); weakest: Roxzone (faster than 24%).
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: Runs (8 km) (3:03 faster); weakest: Roxzone (1:17 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: 44:31 running, 40:23 at the stations and 5:57 in the roxzone; the longest station was the burpee broad jumps (6:48).Below, Typical Open Women: 47:16 running, 41:01 at the stations and 4:40 in the roxzone; the longest station was the burpee broad jumps (7:17) and the shortest the sled push (2:57).
See the numbers
| Part | Emily | Typical Open Women |
|---|---|---|
| Run 1 | 6:00 | 5:56 |
| SkiErg | 4:55 | 5:17 |
| Run 2 | 5:16 | 5:28 |
| Sled push | 3:11 | 2:57 |
| Run 3 | 5:18 | 5:47 |
| Sled pull | 6:00 | 5:25 |
| Run 4 | 5:26 | 5:48 |
| Burpee broad jump | 6:48 | 7:17 |
| Run 5 | 5:22 | 5:54 |
| Row | 5:09 | 5:30 |
| Run 6 | 5:48 | 6:07 |
| Farmers carry | 2:41 | 2:57 |
| Run 7 | 5:12 | 5:29 |
| Sandbag lunges | 5:34 | 4:56 |
| Run 8 | 6:09 | 6:47 |
| Wall balls | 6:05 | 6:42 |
| Roxzone | 5:57 | 4:40 |
| Finish | 1:30:47 | 1:33:52 |
The race in order, left to right. A wider block than the one below is slower than typical.
Roxzone cost 1:17 against the typical Open Women finisher at Cardiff 2026. The pacing guide is where that time comes back.
Fix roxzone. Then beat 1:30:47.
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- 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
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