NED Emma Sprong
2 HYROX races over 2 seasons, all in a team with 2 partners.
One best per race type
2 results
| Race | Division | Time | Place | Runs | Stations | Roxzone | Report | |
|---|---|---|---|---|---|---|---|---|
| Rotterdam 2026 19 Apr 2026team: Robin Elshot, Emma Sprongwhole field → | Doubles Women · team 25-29 | 1:18:16 | 412th of 2,052144th of 586 aged 25-29 | 41:55 | 30:27 | 5:58 | View results | See splits Hide splitsSkiErg4:46fastest 27%Sled push1:32fastest 24%Sled pull5:16faster than 3%Burpee broad jump3:50fastest 27%Row5:15faster than 44%Farmers carry1:43fastest 30%Sandbag lunges3:44faster than 46%Wall balls4:21faster than 49%Runs (8 km)41:55fastest 12%Roxzone5:58fastest 13%Run 15:04fastest 11%Run 24:37fastest 7%Run 35:18fastest 19%Run 45:08fastest 11%Run 55:18fastest 15%Run 65:13fastest 13%Run 75:23fastest 18%Run 85:58fastest 17%Full report for this race → |
| Rotterdam 2025 27 Feb 2025team: Emma Sprong, Lars Adriaansewhole field → | Doubles Mixed · team U29 | 1:23:19 | 651st of 1,284280th of 529 aged U29 | 47:32 | 28:45 | 7:07 | View results | See splits Hide splitsSkiErg4:20faster than 33%Sled push1:50fastest 32%Sled pull4:28faster than 24%Burpee broad jump3:48fastest 50%Row5:07faster than 12%Farmers carry1:32fastest 17%Sandbag lunges3:28fastest 29%Wall balls4:12faster than 40%Runs (8 km)47:32fastest 49%Roxzone7:07faster than 39%Run 15:32fastest 32%Run 25:17fastest 36%Run 36:29faster than 22%Run 46:02faster than 43%Run 55:54fastest 43%Run 65:48fastest 45%Run 76:05faster than 41%Run 86:28faster than 45%Full report for this race → |
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. How the numbers are made.
2 team partners
- Lars Adriaanse1 race
- Robin Elshot1 race
From the team results above. A name opens the search: a partner can have more than one page.
Rotterdam 2026, against 2,052 Doubles Women
Shape of the race
Further out means you beat more of the field on that part. A dent is a weak spot.
How you ranked on each station
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Green, left of centre: faster than the typical Doubles Women finisher at this race. Orange, right: slower, and by how much.
The race as one bar: Emma against the typical Doubles Women finisher
The race in order, left to right. A wider block than the one below is slower than typical.
Sled pull cost 1:30 against the typical Doubles Women finisher at Rotterdam 2026. The sled pull guide shows whether that is strength or pacing, and the workouts that fix it.
Fix sled pull. Then beat 1:18:16.
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.
