USA Emma Alfred
3 HYROX races over 2 seasons: 2 solo, 1 in a team with 1 partner.
One best per race type
Open Women: finish time, race by race
Oldest to newest; a line going down means getting fasterThis line shows the finish time of Emma Alfred at each race, oldest on the left; lower is faster.The best was 1:26:38 at Boston (Oct 2026); Emma Alfred was 4:05 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| New York | May 2026 | Open Women | 1:30:43 |
| Boston | Oct 2026 | Open Women | 1:26:38 |
Each dot is one Open Women race; click one for that race's report. Not enough complete, clean Open Women races yet to measure the change.
3 results at 3 races
346th of 1,649 Open Women (faster than 79%). Against the 50 who finished around 1:26:17: most time gained on the eight runs (0:51), most lost on the roxzone (2:15). Runs 5 to 8 took 1:01 more than runs 1 to 4 (them: 2:10 more).
| Part | Time | Typical here | vs 1,649 Open Women here |
|---|---|---|---|
| Run 1: | 4:12 | 4:45 | faster than 79% |
| SkiErg: | 5:00 | 5:20 | faster than 81% |
| Run 2: | 5:14 | 5:49 | faster than 73% |
| Sled push: | 3:16 | 3:29 | faster than 60% |
| Run 3: | 5:39 | 6:10 | faster than 70% |
| Sled pull: | 4:42 | 6:05 | faster than 89% |
| Run 4: | 5:23 | 6:08 | faster than 78% |
| Burpee broad jump: | 5:59 | 7:07 | faster than 71% |
| Run 5: | 5:23 | 6:20 | faster than 81% |
| Row: | 5:07 | 5:37 | faster than 88% |
| Run 6: | 5:14 | 6:12 | faster than 83% |
| Farmers carry: | 1:56 | 2:21 | faster than 89% |
| Run 7: | 5:06 | 6:08 | faster than 86% |
| Sandbag lunges: | 5:09 | 5:29 | faster than 60% |
| Run 8: | 5:46 | 7:06 | faster than 87% |
| Wall balls: | 5:09 | 6:43 | faster than 83% |
| Roxzone: | 8:30 | 7:34 | faster than 34% |
| Runs (8 km) | 41:53 | 48:51 | faster than 81% |
| Stations (8) | 36:18 | ||
| Finish | 1:26:38 | 1:39:21 | 346th of 1,649 · faster than 79% |
1,106th of 4,639 Open Women (faster than 76%). Against the 142 who finished around 1:31:14: most time gained on the eight runs (2:01), most lost on the roxzone (1:34). Runs 5 to 8 took 1:20 more than runs 1 to 4 (them: 2:18 more).
| Part | Time | Typical here | vs 4,639 Open Women here |
|---|---|---|---|
| Run 1: | 5:40 | 6:04 | faster than 67% |
| SkiErg: | 4:54 | 5:21 | faster than 85% |
| Run 2: | 5:11 | 5:47 | faster than 75% |
| Sled push: | 2:42 | 2:51 | faster than 61% |
| Run 3: | 5:05 | 6:03 | faster than 86% |
| Sled pull: | 4:48 | 5:47 | faster than 79% |
| Run 4: | 5:28 | 6:10 | faster than 75% |
| Burpee broad jump: | 6:55 | 7:20 | faster than 56% |
| Run 5: | 5:25 | 6:29 | faster than 82% |
| Row: | 5:06 | 5:41 | faster than 89% |
| Run 6: | 5:39 | 6:18 | faster than 72% |
| Farmers carry: | 2:56 | 2:40 | faster than 36% |
| Run 7: | 5:16 | 6:18 | faster than 84% |
| Sandbag lunges: | 4:55 | 5:50 | faster than 72% |
| Run 8: | 6:24 | 8:10 | faster than 88% |
| Wall balls: | 6:16 | 7:33 | faster than 72% |
| Roxzone: | 8:12 | 7:57 | faster than 45% |
| Runs (8 km) | 44:03 | 51:48 | faster than 82% |
| Stations (8) | 38:32 | ||
| Finish | 1:30:43 | 1:43:35 | 1106th of 4,639 · faster than 76% |
677th of 1,259 Doubles Mixed (faster than 46%). Against the 38 who finished around 1:24:58: most time gained on wall balls (0:27), most lost on the eight runs (0:47). Runs 5 to 8 took 0:09 more than runs 1 to 4 (them: 0:08 more).
| Part | Time | Typical here | vs 1,259 Doubles Mixed here |
|---|---|---|---|
| Run 1: | 6:55 | 6:42 | faster than 42% |
| SkiErg: | 4:13 | 4:22 | faster than 72% |
| Run 2: | 5:58 | 5:25 | faster than 27% |
| Sled push: | 1:51 | 1:59 | faster than 67% |
| Run 3: | 5:55 | 5:42 | faster than 40% |
| Sled pull: | 4:24 | 4:15 | faster than 43% |
| Run 4: | 6:02 | 5:45 | faster than 38% |
| Burpee broad jump: | 3:39 | 3:21 | faster than 37% |
| Run 5: | 6:14 | 5:51 | faster than 35% |
| Row: | 4:42 | 4:46 | faster than 57% |
| Run 6: | 6:13 | 5:46 | faster than 31% |
| Farmers carry: | 1:50 | 1:49 | faster than 48% |
| Run 7: | 5:55 | 5:43 | faster than 43% |
| Sandbag lunges: | 3:26 | 3:49 | faster than 66% |
| Run 8: | 6:37 | 6:07 | faster than 33% |
| Wall balls: | 4:23 | 4:54 | faster than 70% |
| Roxzone: | 6:25 | 6:08 | faster than 44% |
| Runs (8 km) | 49:46 | 47:06 | faster than 36% |
| Stations (8) | 28:28 | ||
| Finish | 1:24:35 | 1:23:07 | 677th of 1,259 · faster than 46% |
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.
The fastest Emma has done each station
| Part | Best | Race | Typical |
|---|---|---|---|
| SkiErg | 4:54 | New York 2026 · best of 2 | 5:16 |
| Sled push | 2:42 | New York 2026 · best of 2 | 2:55 |
| Sled pull | 4:42 | Boston 2026 · best of 2 | 5:47 |
| Burpee broad jump | 5:59 | Boston 2026 · best of 2 | 6:46 |
| Row | 5:06 | New York 2026 · best of 2 | 5:31 |
| Farmers carry | 1:56 | Boston 2026 · best of 2 | 2:19 |
| Sandbag lunges | 4:55 | New York 2026 · best of 2 | 5:13 |
| Wall balls | 5:09 | Boston 2026 · best of 2 | 6:43 |
| Runs (8 km) | 41:53 | Boston 2026 · best of 2 | 46:44 |
| Roxzone | 8:12 | New York 2026 · best of 2 | 7:57 |
How to read
Each station's best across Emma'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.
1 team partner
- Stephen Malone1 race
From the team results above. A name opens the search: a partner can have more than one page.
Boston 2026, against 1,649 Open Women
Shape of the race
This chart shows where Emma sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on Carry (faster than 90% of the field), weakest on Roxzone (faster than 34%).
See the numbers
| Part | Emma: faster than |
|---|---|
| Ski | 81% |
| Push | 61% |
| Pull | 90% |
| BBJ | 71% |
| Row | 88% |
| Carry | 90% |
| Lunges | 61% |
| Wall balls | 84% |
| Roxzone | 34% |
| Runs | 82% |
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 Emma beat on each part of the race, at this race.Best: Farmers carry (faster than 90%); weakest: Roxzone (faster than 34%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Emma's time on each part against the typical Open Women finisher at this race.Best: Runs (8 km) (6:58 faster); weakest: Roxzone (0:56 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: Emma 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.Emma: 41:56 running, 36:18 at the stations and 8:30 in the roxzone; the longest station was the burpee broad jumps (5:59).Below, Typical Open Women: 48:38 running, 42:11 at the stations and 7:34 in the roxzone; the longest station was the burpee broad jumps (7:07).
See the numbers
| Part | Emma | Typical Open Women |
|---|---|---|
| Run 1 | 4:12 | 4:45 |
| SkiErg | 5:00 | 5:20 |
| Run 2 | 5:14 | 5:49 |
| Sled push | 3:16 | 3:29 |
| Run 3 | 5:39 | 6:10 |
| Sled pull | 4:42 | 6:05 |
| Run 4 | 5:23 | 6:08 |
| Burpee broad jump | 5:59 | 7:07 |
| Run 5 | 5:23 | 6:20 |
| Row | 5:07 | 5:37 |
| Run 6 | 5:14 | 6:12 |
| Farmers carry | 1:56 | 2:21 |
| Run 7 | 5:06 | 6:08 |
| Sandbag lunges | 5:09 | 5:29 |
| Run 8 | 5:46 | 7:06 |
| Wall balls | 5:09 | 6:43 |
| Roxzone | 8:30 | 7:34 |
| Finish | 1:26:38 | 1:39:21 |
The race in order, left to right. A wider block than the one below is slower than typical.
Roxzone cost 0:56 against the typical Open Women finisher at Boston 2026. The pacing guide is where that time comes back.
Fix roxzone. Then beat 1:26:38.
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.
