GBR Emma Knowles
12 HYROX races over 2 seasons: 3 solo, 9 in a team with 5 partners. 1 age-group win.
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 Knowles at each race, oldest on the left; lower is faster.The best was 1:22:43 at Cologne (Apr 2025); Emma Knowles was 2:00 slower at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Cologne | Apr 2025 | Pro Women | 1:22:43 |
| London Olympia | Mar 2026 | Pro Women | 1:24:43 |
Each dot is one Pro Women race; click one for that race's report. Not enough complete, clean Pro Women races yet to measure the change.
This line shows the finish time of Emma Knowles at each race, oldest on the left; lower is faster.The best was 1:11:02 at Málaga (Apr 2026); Emma Knowles was 4:19 slower at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| London | May 2025 | Pro Doubles Women | 1:11:57 |
| Birmingham | Oct 2025 | Pro Doubles Women | 1:13:44 |
| Madrid | Nov 2025 | Pro Doubles Women | 1:13:58 |
| Málaga | Apr 2026 | Pro Doubles Women | 1:11:02 |
| Stockholm | Jun 2026 | Pro Doubles Women | 1:16:16 |
Each dot is one Pro Doubles Women race; click one for that race's report. Not enough complete, clean Pro Doubles Women races yet to measure the change. Team times are shared with a partner, so they move with who you race with.
This line shows the finish time of Emma Knowles at each race, oldest on the left; lower is faster.The best was 1:00:28 at London ExCeL (Dec 2025); Emma Knowles was 3:38 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| London | May 2025 | Relay Mixed | 1:04:06 |
| London ExCeL | Dec 2025 | Relay Mixed | 1:00:28 |
Each dot is one Relay Mixed race; click one for that race's report. Not enough complete, clean Relay Mixed races yet to measure the change. Team times are shared with a partner, so they move with who you race with.
12 results at 11 races
533rd of 689 Pro Doubles Women (faster than 22%).
| Part | Time | Typical here | vs 689 Pro Doubles Women here |
|---|---|---|---|
| Run 1: | 2:54 | 2:49 | faster than 38% |
| SkiErg: | 4:37 | 4:16 | faster than 10% |
| Run 2: | 4:30 | 4:29 | faster than 49% |
| Sled push: | 3:55 | 2:32 | faster than 6% |
| Run 3: | 4:43 | 4:48 | faster than 57% |
| Sled pull: | 4:43 | 3:53 | faster than 13% |
| Run 4: | 4:39 | 4:47 | faster than 61% |
| Burpee broad jump: | 3:55 | 3:13 | faster than 20% |
| Run 5: | 5:02 | 4:53 | faster than 38% |
| Row: | 4:57 | 4:45 | faster than 27% |
| Run 6: | 4:52 | 4:54 | faster than 51% |
| Farmers carry: | 2:11 | 1:44 | faster than 4% |
| Run 7: | 4:55 | 4:58 | faster than 53% |
| Sandbag lunges: | 4:04 | 3:22 | faster than 19% |
| Run 8: | 4:57 | 5:05 | faster than 58% |
| Wall balls: | 6:18 | 3:53 | faster than 3% |
| Roxzone: | 5:13 | 5:12 | faster than 49% |
| Runs (8 km) | 36:27 | 36:40 | faster than 52% |
| Stations (8) | 34:40 | ||
| Finish | 1:16:16 | 1:09:38 | 533rd of 689 · faster than 22% |
49th of 146 Pro Doubles Women (faster than 66%).
| Part | Time | Typical here | vs 146 Pro Doubles Women here |
|---|---|---|---|
| Run 1: | 3:55 | 4:33 | faster than 85% |
| SkiErg: | 4:44 | 4:25 | faster than 11% |
| Run 2: | 4:11 | 4:56 | faster than 86% |
| Sled push: | 3:15 | 2:30 | faster than 6% |
| Run 3: | 4:26 | 5:07 | faster than 84% |
| Sled pull: | 4:35 | 4:06 | faster than 27% |
| Run 4: | 4:22 | 5:06 | faster than 86% |
| Burpee broad jump: | 3:42 | 3:21 | faster than 34% |
| Run 5: | 4:29 | 5:12 | faster than 85% |
| Row: | 4:59 | 4:53 | faster than 37% |
| Run 6: | 4:28 | 5:10 | faster than 85% |
| Farmers carry: | 1:56 | 1:51 | faster than 34% |
| Run 7: | 4:33 | 5:14 | faster than 81% |
| Sandbag lunges: | 3:33 | 3:46 | faster than 63% |
| Run 8: | 4:32 | 5:08 | faster than 80% |
| Wall balls: | 4:45 | 4:05 | faster than 22% |
| Roxzone: | 4:48 | 5:57 | faster than 84% |
| Runs (8 km) | 34:51 | 40:26 | faster than 87% |
| Stations (8) | 31:29 | ||
| Finish | 1:11:02 | 1:14:57 | 49th of 146 · faster than 66% |
127th of 257 Pro Women (faster than 50%).
| Part | Time | Typical here | vs 257 Pro Women here |
|---|---|---|---|
| Run 1: | 4:14 | 4:33 | faster than 70% |
| SkiErg: | 5:03 | 4:49 | faster than 22% |
| Run 2: | 4:13 | 4:30 | faster than 65% |
| Sled push: | 5:07 | 4:02 | faster than 12% |
| Run 3: | 4:24 | 4:45 | faster than 68% |
| Sled pull: | 5:32 | 5:12 | faster than 42% |
| Run 4: | 4:40 | 4:46 | faster than 54% |
| Burpee broad jump: | 4:30 | 5:08 | faster than 70% |
| Run 5: | 4:33 | 4:52 | faster than 66% |
| Row: | 5:09 | 5:02 | faster than 38% |
| Run 6: | 4:36 | 4:46 | faster than 59% |
| Farmers carry: | 3:07 | 2:42 | faster than 27% |
| Run 7: | 4:41 | 4:49 | faster than 57% |
| Sandbag lunges: | 5:13 | 5:00 | faster than 43% |
| Run 8: | 6:21 | 6:43 | faster than 62% |
| Wall balls: | 8:36 | 6:30 | faster than 19% |
| Roxzone: | 4:53 | 5:29 | faster than 69% |
| Runs (8 km) | 37:38 | 40:12 | faster than 64% |
| Stations (8) | 42:17 | ||
| Finish | 1:24:43 | 1:24:53 | 127th of 257 · faster than 50% |
52nd of 194 Pro Doubles Women (faster than 73%).
| Part | Time | Typical here | vs 194 Pro Doubles Women here |
|---|---|---|---|
| Run 1: | 4:21 | 4:57 | faster than 80% |
| SkiErg: | 4:57 | 4:46 | faster than 34% |
| Run 2: | 4:20 | 5:03 | faster than 91% |
| Sled push: | 3:12 | 2:33 | faster than 10% |
| Run 3: | 4:31 | 5:20 | faster than 92% |
| Sled pull: | 4:26 | 4:27 | faster than 51% |
| Run 4: | 4:29 | 5:17 | faster than 91% |
| Burpee broad jump: | 4:05 | 3:35 | faster than 33% |
| Run 5: | 4:31 | 5:24 | faster than 93% |
| Row: | 4:52 | 4:54 | faster than 53% |
| Run 6: | 4:38 | 5:22 | faster than 89% |
| Farmers carry: | 2:08 | 2:02 | faster than 37% |
| Run 7: | 4:40 | 5:21 | faster than 88% |
| Sandbag lunges: | 3:42 | 3:55 | faster than 64% |
| Run 8: | 5:22 | 6:12 | faster than 85% |
| Wall balls: | 4:33 | 4:16 | faster than 35% |
| Roxzone: | 5:20 | 6:43 | faster than 86% |
| Runs (8 km) | 36:48 | 43:06 | faster than 91% |
| Stations (8) | 31:55 | ||
| Finish | 1:13:58 | 1:19:45 | 52nd of 194 · faster than 73% |
93rd of 278 Pro Doubles Women (faster than 66%).
| Part | Time | Typical here | vs 278 Pro Doubles Women here |
|---|---|---|---|
| Run 1: | 5:00 | 5:36 | faster than 78% |
| SkiErg: | 4:40 | 4:29 | faster than 25% |
| Run 2: | 4:07 | 4:47 | faster than 86% |
| Sled push: | 2:44 | 2:33 | faster than 35% |
| Run 3: | 4:20 | 5:05 | faster than 88% |
| Sled pull: | 5:30 | 4:41 | faster than 20% |
| Run 4: | 4:30 | 5:08 | faster than 80% |
| Burpee broad jump: | 3:38 | 3:38 | faster than 51% |
| Run 5: | 4:25 | 5:09 | faster than 85% |
| Row: | 4:54 | 4:53 | faster than 47% |
| Run 6: | 4:27 | 5:07 | faster than 84% |
| Farmers carry: | 2:08 | 1:55 | faster than 20% |
| Run 7: | 4:31 | 5:09 | faster than 82% |
| Sandbag lunges: | 4:08 | 3:57 | faster than 44% |
| Run 8: | 4:34 | 5:06 | faster than 80% |
| Wall balls: | 4:58 | 4:17 | faster than 22% |
| Roxzone: | 5:17 | 5:58 | faster than 77% |
| Runs (8 km) | 35:51 | 41:12 | faster than 84% |
| Stations (8) | 32:40 | ||
| Finish | 1:13:44 | 1:17:36 | 93rd of 278 · faster than 66% |
56th of 233 Pro Doubles Women (faster than 76%).
| Part | Time | Typical here | vs 233 Pro Doubles Women here |
|---|---|---|---|
| Run 1: | 4:32 | 5:07 | faster than 81% |
| SkiErg: | 4:37 | 4:25 | faster than 23% |
| Run 2: | 4:08 | 4:53 | faster than 90% |
| Sled push: | 2:24 | 2:15 | faster than 33% |
| Run 3: | 4:16 | 5:05 | faster than 89% |
| Sled pull: | 4:24 | 4:16 | faster than 43% |
| Run 4: | 4:16 | 5:05 | faster than 90% |
| Burpee broad jump: | 3:11 | 3:31 | faster than 68% |
| Run 5: | 4:12 | 5:09 | faster than 93% |
| Row: | 4:36 | 4:47 | faster than 75% |
| Run 6: | 4:17 | 5:07 | faster than 90% |
| Farmers carry: | 2:06 | 1:53 | faster than 17% |
| Run 7: | 4:14 | 5:08 | faster than 92% |
| Sandbag lunges: | 3:59 | 4:05 | faster than 55% |
| Run 8: | 5:48 | 7:06 | faster than 90% |
| Wall balls: | 7:05 | 4:50 | faster than 9% |
| Roxzone: | 4:00 | 5:11 | faster than 92% |
| Runs (8 km) | 35:40 | 42:57 | faster than 90% |
| Stations (8) | 32:22 | ||
| Finish | 1:11:57 | 1:18:10 | 56th of 233 · faster than 76% |
64th of 124 Pro Women (faster than 48%).
| Part | Time | Typical here | vs 124 Pro Women here |
|---|---|---|---|
| Run 1: | 4:50 | 4:48 | faster than 47% |
| SkiErg: | 5:00 | 4:43 | faster than 18% |
| Run 2: | 4:21 | 4:38 | faster than 69% |
| Sled push: | 4:32 | 3:23 | faster than 10% |
| Run 3: | 4:21 | 4:51 | faster than 78% |
| Sled pull: | 5:55 | 5:09 | faster than 23% |
| Run 4: | 4:27 | 4:52 | faster than 75% |
| Burpee broad jump: | 2:51 | 5:01 | faster than 94% |
| Run 5: | 4:26 | 5:00 | faster than 79% |
| Row: | 5:04 | 4:56 | faster than 35% |
| Run 6: | 4:25 | 4:55 | faster than 76% |
| Farmers carry: | 3:13 | 2:21 | faster than 13% |
| Run 7: | 4:26 | 4:59 | faster than 80% |
| Sandbag lunges: | 5:14 | 5:03 | faster than 45% |
| Run 8: | 5:09 | 5:59 | faster than 81% |
| Wall balls: | 7:07 | 6:04 | faster than 24% |
| Roxzone †: | 7:22 | ||
| Runs (8 km) | 36:25 | 40:12 | faster than 72% |
| Stations (8) | 38:56 | ||
| Finish | 1:22:43 | 1:22:36 | 64th of 124 · faster than 48% |
129th of 742 Doubles Mixed (faster than 82%).
| Part | Time | Typical here | vs 742 Doubles Mixed here |
|---|---|---|---|
| Run 1: | 4:51 | 5:37 | faster than 85% |
| SkiErg: | 4:16 | 4:15 | faster than 49% |
| Run 2: | 4:12 | 4:58 | faster than 87% |
| Sled push: | 2:26 | 2:01 | faster than 14% |
| Run 3: | 4:07 | 5:11 | faster than 93% |
| Sled pull: | 3:35 | 3:25 | faster than 41% |
| Run 4: | 4:08 | 5:13 | faster than 93% |
| Burpee broad jump: | 3:35 | 3:15 | faster than 36% |
| Run 5: | 4:09 | 5:17 | faster than 94% |
| Row: | 4:32 | 4:38 | faster than 62% |
| Run 6: | 4:09 | 5:14 | faster than 93% |
| Farmers carry: | 1:55 | 1:42 | faster than 23% |
| Run 7: | 4:10 | 5:14 | faster than 93% |
| Sandbag lunges: | 3:40 | 3:39 | faster than 48% |
| Run 8: | 4:26 | 5:34 | faster than 92% |
| Wall balls: | 4:45 | 4:02 | faster than 17% |
| Roxzone: | 4:38 | 6:29 | faster than 95% |
| Runs (8 km) | 34:08 | 42:22 | faster than 92% |
| Stations (8) | 28:44 | ||
| Finish | 1:07:24 | 1:16:20 | 129th of 742 · faster than 82% |
8th of 796 Doubles Women (faster than 99%).
| Part | Time | Typical here | vs 796 Doubles Women here |
|---|---|---|---|
| Run 1: | 5:10 | 6:42 | faster than 97% |
| SkiErg: | 4:40 | 4:46 | faster than 65% |
| Run 2: | 4:03 | 5:42 | fastest in the field |
| Sled push: | 2:19 | 1:59 | faster than 15% |
| Run 3: | 4:02 | 5:48 | fastest in the field |
| Sled pull: | 4:15 | 4:42 | faster than 71% |
| Run 4: | 4:02 | 5:49 | fastest in the field |
| Burpee broad jump: | 3:15 | 4:14 | faster than 89% |
| Run 5: | 4:16 | 6:00 | fastest in the field |
| Row: | 4:45 | 5:03 | faster than 82% |
| Run 6: | 4:16 | 5:53 | fastest in the field |
| Farmers carry: | 1:50 | 1:47 | faster than 42% |
| Run 7: | 4:13 | 5:57 | fastest in the field |
| Sandbag lunges: | 2:45 | 3:44 | faster than 96% |
| Run 8: | 4:33 | 5:49 | faster than 97% |
| Wall balls: | 3:43 | 4:09 | faster than 81% |
| Roxzone: | 4:51 | 7:24 | fastest in the field |
| Runs (8 km) | 34:33 | 48:09 | fastest in the field |
| Stations (8) | 27:32 | ||
| Finish | 1:06:29 | 1:26:03 | 8th of 796 · faster than 99% |
235th of 1,410 Open Women (faster than 83%). Against the 42 who finished around 1:21:01: most time gained on the eight runs (2:08), most lost on burpee broad jump (2:03). Runs 5 to 8 took 0:41 more than runs 1 to 4 (them: 0:09 more).
| Part | Time | Typical here | vs 1,410 Open Women here |
|---|---|---|---|
| Run 1: | 5:10 | 6:07 | faster than 89% |
| SkiErg: | 5:00 | 5:05 | faster than 62% |
| Run 2: | 4:20 | 5:20 | faster than 94% |
| Sled push: | 2:36 | 2:40 | faster than 56% |
| Run 3: | 4:35 | 5:32 | faster than 93% |
| Sled pull: | 5:02 | 5:41 | faster than 71% |
| Run 4: | 4:34 | 5:37 | faster than 93% |
| Burpee broad jump: | 7:17 | 7:03 | faster than 45% |
| Run 5: | 4:47 | 5:46 | faster than 90% |
| Row: | 5:09 | 5:25 | faster than 75% |
| Run 6: | 4:52 | 5:39 | faster than 84% |
| Farmers carry: | 2:20 | 2:13 | faster than 40% |
| Run 7: | 4:45 | 5:37 | faster than 88% |
| Sandbag lunges: | 4:17 | 5:02 | faster than 74% |
| Run 8: | 4:56 | 6:02 | faster than 91% |
| Wall balls: | 6:08 | 6:45 | faster than 61% |
| Roxzone: | 5:56 | 8:04 | faster than 93% |
| Runs (8 km) | 37:55 | 45:50 | faster than 92% |
| Stations (8) | 37:49 | ||
| Finish | 1:21:36 | 1:34:24 | 235th of 1,410 · faster than 83% |
How to read
Place is the position among timed finishers in the same race, division and gender; a doubles place is the team's, and a relay place is among all relay teams at that race (relay teams are ranked together). 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. A dash in runs, stations and roxzone on a result from the live results service means the splits are not in yet (finish time only). The age group is the one entered for that race; for a team it is the team’s age group. A dash means the organiser did not publish that number for the result. * 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 | 5:00 | Cologne 2025 · best of 2 | 4:53 |
| Sled push | 4:32 | Cologne 2025 · best of 2 | 3:56 |
| Sled pull | 5:32 | London Olympia 2026 · best of 2 | 5:49 |
| Burpee broad jump | 2:51 | Cologne 2025 · best of 2 | 5:12 |
| Row | 5:04 | Cologne 2025 · best of 2 | 5:07 |
| Farmers carry | 3:07 | London Olympia 2026 · best of 2 | 2:36 |
| Sandbag lunges | 5:13 | London Olympia 2026 · best of 2 | 5:10 |
| Wall balls | 7:07 | Cologne 2025 · best of 2 | 6:18 |
| Runs (8 km) | 36:25 | Cologne 2025 · best of 2 | 40:26 |
| Roxzone | 4:53 | London Olympia 2026 | 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.
5 team partners
- Frances Bradley7 races
- David Fawcett3 races
- Jason Stobbs1 race
- Kaz Cookes1 race
- Robert Harris1 race
From the team results above. A name opens the search: a partner can have more than one page.
Cologne 2025, against 124 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 BBJ (faster than 95% of the field), weakest on Push (faster than 11%).
See the numbers
| Part | Emma: faster than |
|---|---|
| Ski | 19% |
| Push | 11% |
| Pull | 24% |
| BBJ | 95% |
| Row | 36% |
| Carry | 14% |
| Lunges | 46% |
| Wall balls | 24% |
| Roxzone | 32% |
| Runs | 73% |
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: Burpee broad jump (faster than 95%); weakest: Sled push (faster than 11%).
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: Runs (8 km) (3:47 faster); weakest: Roxzone (1:15 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: 36:25 running, 38:56 at the stations and 7:22 in the roxzone; the longest station was the wall balls (7:07) and the shortest the burpee broad jumps (2:51).Below, Typical Pro Women: 40:02 running, 36:40 at the stations and 6:07 in the roxzone; the longest station was the wall balls (6:04).
See the numbers
| Part | Emma | Typical Pro Women |
|---|---|---|
| Run 1 | 4:50 | 4:48 |
| SkiErg | 5:00 | 4:43 |
| Run 2 | 4:21 | 4:38 |
| Sled push | 4:32 | 3:23 |
| Run 3 | 4:21 | 4:51 |
| Sled pull | 5:55 | 5:09 |
| Run 4 | 4:27 | 4:52 |
| Burpee broad jump | 2:51 | 5:01 |
| Run 5 | 4:26 | 5:00 |
| Row | 5:04 | 4:56 |
| Run 6 | 4:25 | 4:55 |
| Farmers carry | 3:13 | 2:21 |
| Run 7 | 4:26 | 4:59 |
| Sandbag lunges | 5:14 | 5:03 |
| Run 8 | 5:09 | 5:59 |
| Wall balls | 7:07 | 6:04 |
| Roxzone | 7:22 | 6:07 |
| Finish | 1:22:43 | 1:22:36 |
The race in order, left to right. A wider block than the one below is slower than typical.
Roxzone cost 1:15 against the typical Pro Women finisher at Cologne 2025. The pacing guide is where that time comes back.
Fix roxzone. Then beat 1:22:43.
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
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