GBR Emma Cowley
6 HYROX races over 2 seasons: 3 solo, 3 in a team with 3 partners.
One best per race type
Finish time, race by race: one race type at a time
Oldest to newest; a line going down means getting fasterThis line shows the finish time of Emma Cowley at each race, oldest on the left; lower is faster.The best was 1:23:21 at Rome (Sep 2025); Emma Cowley was 1:40 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Manchester | Nov 2024 | Pro Women | 1:25:35 |
| Rome | Sep 2025 | Pro Women | 1:23:21 |
| Manchester | Jan 2026 | Pro Women | 1:23:55 |
Each dot is one Pro Women race; click one for that race's report. From the first Pro Women race to the best: 2:14 faster (1:25:35 to 1:23:21).
This line shows the finish time of Emma Cowley at each race, oldest on the left; lower is faster.The best was 1:01:30 at Barcelona (May 2026); Emma Cowley was 6:15 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Glasgow | Mar 2025 | Doubles Mixed | 1:07:45 |
| Barcelona | May 2026 | Doubles Mixed | 1:01:30 |
Each dot is one Doubles Mixed race; click one for that race's report. Not enough complete, clean Doubles Mixed races yet to measure the change. Team times are shared with a partner, so they move with who you race with.
6 results at 6 races
38th of 2,057 Doubles Mixed (faster than 98%). Against the 31 who finished around 1:00:02: most time gained on sled pull (0:12), most lost on the eight runs (1:48). Runs 5 to 8 took 1:45 more than runs 1 to 4 (them: 0:46 more).
| Part | Time | Typical here | vs 2,057 Doubles Mixed here |
|---|---|---|---|
| Run 1: | 3:55 | 5:14 | faster than 97% |
| SkiErg: | 3:55 | 4:30 | faster than 99% |
| Run 2: | 3:59 | 5:15 | faster than 97% |
| Sled push: | 1:53 | 2:25 | faster than 93% |
| Run 3: | 4:10 | 5:33 | faster than 98% |
| Sled pull: | 2:43 | 3:55 | faster than 97% |
| Run 4: | 4:18 | 5:33 | faster than 96% |
| Burpee broad jump: | 2:28 | 3:26 | faster than 92% |
| Run 5: | 4:23 | 5:36 | faster than 96% |
| Row: | 4:06 | 4:45 | faster than 98% |
| Run 6: | 4:36 | 5:35 | faster than 91% |
| Farmers carry: | 1:37 | 1:48 | faster than 77% |
| Run 7: | 4:33 | 5:34 | faster than 92% |
| Sandbag lunges: | 2:34 | 3:47 | faster than 97% |
| Run 8: | 4:35 | 5:40 | faster than 93% |
| Wall balls: | 3:40 | 4:23 | faster than 89% |
| Roxzone: | 4:12 | 6:24 | faster than 98% |
| Runs (8 km) | 34:26 | 44:03 | faster than 96% |
| Stations (8) | 22:56 | ||
| Finish | 1:01:30 | 1:19:59 | 38th of 2,057 · faster than 98% |
117th of 305 Pro Women (faster than 61%).
| Part | Time | Typical here | vs 305 Pro Women here |
|---|---|---|---|
| Run 1: | 3:39 | 3:38 | faster than 48% |
| SkiErg: | 4:31 | 4:48 | faster than 87% |
| Run 2: | 4:55 | 5:12 | faster than 63% |
| Sled push: | 3:30 | 3:45 | faster than 62% |
| Run 3: | 5:19 | 5:38 | faster than 64% |
| Sled pull: | 5:14 | 5:48 | faster than 70% |
| Run 4: | 5:34 | 5:40 | faster than 53% |
| Burpee broad jump: | 6:05 | 5:43 | faster than 40% |
| Run 5: | 5:39 | 5:42 | faster than 51% |
| Row: | 4:54 | 5:06 | faster than 72% |
| Run 6: | 5:33 | 5:41 | faster than 53% |
| Farmers carry: | 3:04 | 2:49 | faster than 42% |
| Run 7: | 5:24 | 5:38 | faster than 62% |
| Sandbag lunges: | 4:47 | 5:23 | faster than 70% |
| Run 8: | 4:36 | 4:45 | faster than 57% |
| Wall balls: | 6:11 | 6:47 | faster than 63% |
| Roxzone: | 5:08 | 5:37 | faster than 60% |
| Runs (8 km) | 40:35 | 42:12 | faster than 58% |
| Stations (8) | 38:16 | ||
| Finish | 1:23:55 | 1:28:44 | 117th of 305 · faster than 61% |
108th of 561 Pro Doubles Women (faster than 80%).
| Part | Time | Typical here | vs 561 Pro Doubles Women here |
|---|---|---|---|
| Run 1: | 3:27 | 3:29 | faster than 52% |
| SkiErg: | 4:36 | 4:50 | faster than 79% |
| Run 2: | 3:45 | 4:07 | faster than 74% |
| Sled push: | 2:10 | 2:24 | faster than 80% |
| Run 3: | 3:41 | 4:18 | faster than 86% |
| Sled pull: | 4:53 | 4:42 | faster than 41% |
| Run 4: | 3:43 | 4:19 | faster than 84% |
| Burpee broad jump: | 3:00 | 3:48 | faster than 86% |
| Run 5: | 3:48 | 4:21 | faster than 83% |
| Row: | 4:46 | 5:00 | faster than 78% |
| Run 6: | 3:48 | 4:24 | faster than 82% |
| Farmers carry: | 1:46 | 1:54 | faster than 73% |
| Run 7: | 3:48 | 4:24 | faster than 84% |
| Sandbag lunges: | 3:49 | 4:08 | faster than 66% |
| Run 8: | 5:12 | 6:04 | faster than 83% |
| Wall balls: | 3:57 | 4:26 | faster than 77% |
| Roxzone: | 10:25 | 11:51 | faster than 78% |
| Runs (8 km) | 31:08 | 35:39 | faster than 81% |
| Stations (8) | 28:57 | ||
| Finish | 1:10:25 | 1:19:08 | 108th of 561 · faster than 80% |
61st of 127 Pro Women (faster than 52%).
| Part | Time | Typical here | vs 127 Pro Women here |
|---|---|---|---|
| Run 1: | 5:51 | 5:39 | faster than 42% |
| SkiErg: | 4:37 | 4:53 | faster than 84% |
| Run 2: | 4:06 | 4:13 | faster than 58% |
| Sled push: | 3:06 | 3:48 | faster than 86% |
| Run 3: | 4:30 | 4:30 | faster than 50% |
| Sled pull: | 7:15 | 6:09 | faster than 25% |
| Run 4: | 4:33 | 4:33 | faster than 50% |
| Burpee broad jump: | 5:04 | 4:52 | faster than 46% |
| Run 5: | 4:30 | 4:36 | faster than 57% |
| Row: | 5:07 | 5:14 | faster than 65% |
| Run 6: | 4:28 | 4:36 | faster than 57% |
| Farmers carry: | 3:13 | 2:38 | faster than 19% |
| Run 7: | 4:45 | 4:38 | faster than 45% |
| Sandbag lunges: | 5:05 | 5:12 | faster than 50% |
| Run 8: | 5:21 | 5:23 | faster than 51% |
| Wall balls: | 5:51 | 5:59 | faster than 51% |
| Roxzone: | 6:07 | 6:14 | faster than 59% |
| Runs (8 km) | 38:01 | 38:01 | faster than 50% |
| Stations (8) | 39:18 | ||
| Finish | 1:23:21 | 1:23:28 | 61st of 127 · faster than 52% |
173rd of 1,712 Doubles Mixed (faster than 89%). Against the 51 who finished around 1:07:44: most time gained on wall balls (0:21), most lost on sled pull (0:44). Runs 5 to 8 took 3:14 more than runs 1 to 4 (them: 0:59 more).
| Part | Time | Typical here | vs 1,712 Doubles Mixed here |
|---|---|---|---|
| Run 1: | 3:22 | 4:16 | faster than 94% |
| SkiErg: | 3:53 | 4:11 | faster than 90% |
| Run 2: | 4:38 | 5:51 | faster than 95% |
| Sled push: | 1:59 | 2:02 | faster than 58% |
| Run 3: | 4:56 | 6:07 | faster than 93% |
| Sled pull: | 3:47 | 3:36 | faster than 39% |
| Run 4: | 5:09 | 6:08 | faster than 88% |
| Burpee broad jump: | 2:35 | 3:33 | faster than 89% |
| Run 5: | 5:15 | 6:19 | faster than 88% |
| Row: | 4:16 | 4:42 | faster than 91% |
| Run 6: | 5:04 | 6:13 | faster than 91% |
| Farmers carry: | 1:46 | 1:45 | faster than 49% |
| Run 7: | 4:59 | 6:16 | faster than 93% |
| Sandbag lunges: | 2:56 | 3:59 | faster than 92% |
| Run 8: | 6:01 | 5:00 | faster than 21% |
| Wall balls: | 3:33 | 4:28 | faster than 97% |
| Roxzone: | 3:43 | 5:04 | faster than 94% |
| Runs (8 km) | 39:21 | 46:33 | faster than 86% |
| Stations (8) | 24:45 | ||
| Finish | 1:07:45 | 1:20:29 | 173rd of 1,712 · faster than 89% |
42nd of 83 Pro Women (faster than 50%).
| Part | Time | Typical here | vs 83 Pro Women here |
|---|---|---|---|
| Run 1: | 3:43 | 3:40 | faster than 46% |
| SkiErg: | 4:34 | 4:44 | faster than 73% |
| Run 2: | 5:11 | 5:08 | faster than 46% |
| Sled push: | 2:39 | 3:06 | faster than 87% |
| Run 3: | 5:28 | 5:28 | faster than 50% |
| Sled pull: | 6:19 | 5:35 | faster than 35% |
| Run 4: | 5:40 | 5:29 | faster than 39% |
| Burpee broad jump: | 4:36 | 5:19 | faster than 69% |
| Run 5: | 5:38 | 5:30 | faster than 43% |
| Row: | 4:40 | 5:01 | faster than 82% |
| Run 6: | 5:31 | 5:30 | faster than 48% |
| Farmers carry: | 3:53 | 2:26 | faster than 7% |
| Run 7: | 5:32 | 5:32 | faster than 50% |
| Sandbag lunges: | 5:20 | 5:13 | faster than 45% |
| Run 8: | 5:52 | 5:58 | faster than 54% |
| Wall balls: | 5:55 | 6:12 | faster than 59% |
| Roxzone: | 5:12 | 5:28 | faster than 62% |
| Runs (8 km) | 42:33 | 42:32 | faster than 48% |
| Stations (8) | 37:56 | ||
| Finish | 1:25:35 | 1:25:35 | 42nd of 83 · faster than 50% |
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.
The fastest Emma has done each station
| Part | Best | Race | Typical |
|---|---|---|---|
| SkiErg | 4:31 | Manchester 2026 · best of 3 | 4:53 |
| Sled push | 2:39 | Manchester 2024 · best of 3 | 3:56 |
| Sled pull | 5:14 | Manchester 2026 · best of 3 | 5:49 |
| Burpee broad jump | 4:36 | Manchester 2024 · best of 3 | 5:12 |
| Row | 4:40 | Manchester 2024 · best of 3 | 5:07 |
| Farmers carry | 3:04 | Manchester 2026 · best of 3 | 2:36 |
| Sandbag lunges | 4:47 | Manchester 2026 · best of 3 | 5:10 |
| Wall balls | 5:51 | Rome 2025 · best of 3 | 6:18 |
| Runs (8 km) | 38:01 | Rome 2025 · best of 3 | 40:26 |
| Roxzone | 5:08 | Manchester 2026 · best of 3 | 6:34 |
How to read
Each station's best across Emma's Pro Women races, from different races, against the typical Pro Women split. Venues differ (sled carpets, run laps, where the mats sit), so a best can owe something to the venue.
3 team partners
- Harvey Agg1 race
- Jess Riedl1 race
- Seb Porter1 race
From the team results above. A name opens the search: a partner can have more than one page.
Rome 2025, against 127 Pro 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 Push (faster than 87% of the field), weakest on Carry (faster than 20%).
See the numbers
| Part | Emma: faster than |
|---|---|
| Ski | 85% |
| Push | 87% |
| Pull | 25% |
| BBJ | 46% |
| Row | 65% |
| Carry | 20% |
| Lunges | 51% |
| Wall balls | 52% |
| Roxzone | 60% |
| Runs | 50% |
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: Sled push (faster than 87%); weakest: Farmers carry (faster than 20%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Emma's time on each part against the typical Pro Women finisher at this race.Best: Sled push (0:42 faster); weakest: Sled pull (1:06 slower).
Green, left of centre: faster than the typical Pro Women finisher at this race. Orange, right: slower, and by how much.
The race as one bar: Emma against the typical Pro 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: 38:04 running, 39:19 at the stations and 6:07 in the roxzone; the longest station was the sled pull (7:15) and the shortest the sled push (3:06).Below, Typical Pro Women: 38:08 running, 38:45 at the stations and 6:14 in the roxzone; the longest station was the sled pull (6:09).
See the numbers
| Part | Emma | Typical Pro Women |
|---|---|---|
| Run 1 | 5:51 | 5:39 |
| SkiErg | 4:37 | 4:53 |
| Run 2 | 4:06 | 4:13 |
| Sled push | 3:06 | 3:48 |
| Run 3 | 4:30 | 4:30 |
| Sled pull | 7:15 | 6:09 |
| Run 4 | 4:33 | 4:33 |
| Burpee broad jump | 5:04 | 4:52 |
| Run 5 | 4:30 | 4:36 |
| Row | 5:07 | 5:14 |
| Run 6 | 4:28 | 4:36 |
| Farmers carry | 3:13 | 2:38 |
| Run 7 | 4:45 | 4:38 |
| Sandbag lunges | 5:05 | 5:12 |
| Run 8 | 5:21 | 5:23 |
| Wall balls | 5:51 | 5:59 |
| Roxzone | 6:07 | 6:14 |
| Finish | 1:23:21 | 1:23:28 |
The race in order, left to right. A wider block than the one below is slower than typical.
Sled pull cost 1:06 against the typical Pro Women finisher at Rome 2025. The sled pull guide shows whether that is strength or pacing, and the workouts that fix it.
Fix sled pull. Then beat 1:23:21.
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.
