GER Henning List
6 HYROX races over 3 seasons: 1 solo, 5 in a team with 6 partners.
One best per race type
Doubles Men: finish time, race by race
Oldest to newest; a line going down means getting fasterThis line shows the finish time of Henning List at each race, oldest on the left; lower is faster.The best was 1:18:03 at Karlsruhe (Oct 2026); Henning List was 0:09 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Frankfurt | Dec 2024 | Doubles Men | 1:18:12 |
| Berlin | May 2026 | Doubles Men | 1:18:12 |
| Karlsruhe | Oct 2026 | Doubles Men | 1:18:03 |
Each dot is one Doubles Men race; click one for that race's report. Not enough complete, clean Doubles Men 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
552nd of 1,130 Doubles Men (faster than 51%). Against the 36 who finished around 1:18:24: most time gained on the eight runs (1:51), most lost on burpee broad jump (1:09). Runs 5 to 8 took 1:54 more than runs 1 to 4 (them: 1:26 more).
| Part | Time | Typical here | vs 1,130 Doubles Men here |
|---|---|---|---|
| Run 1: | 3:51 | 3:56 | faster than 54% |
| SkiErg: | 3:58 | 3:59 | faster than 53% |
| Run 2: | 5:21 | 5:34 | faster than 59% |
| Sled push: | 2:07 | 1:53 | faster than 25% |
| Run 3: | 5:40 | 5:56 | faster than 60% |
| Sled pull: | 3:14 | 3:24 | faster than 61% |
| Run 4: | 5:48 | 6:00 | faster than 56% |
| Burpee broad jump: | 4:24 | 3:29 | faster than 20% |
| Run 5: | 6:14 | 6:11 | faster than 48% |
| Row: | 4:56 | 4:35 | faster than 18% |
| Run 6: | 5:57 | 6:02 | faster than 53% |
| Farmers carry: | 1:38 | 1:40 | faster than 57% |
| Run 7: | 5:42 | 6:04 | faster than 65% |
| Sandbag lunges: | 4:20 | 3:48 | faster than 26% |
| Run 8: | 4:41 | 5:01 | faster than 63% |
| Wall balls: | 4:08 | 4:35 | faster than 74% |
| Roxzone: | 6:10 | 5:30 | faster than 34% |
| Runs (8 km) | 43:11 | 45:19 | faster than 60% |
| Stations (8) | 28:45 | ||
| Finish | 1:18:03 | 1:18:24 | 552nd of 1,130 · faster than 51% |
1,572nd of 2,471 Doubles Men (faster than 36%). Against the 59 who finished around 1:18:37: most time gained on the eight runs (2:27), most lost on wall balls (0:48). Runs 5 to 8 took 2:23 more than runs 1 to 4 (them: 3:02 more).
| Part | Time | Typical here | vs 2,471 Doubles Men here |
|---|---|---|---|
| Run 1: | 3:39 | 3:38 | faster than 48% |
| SkiErg: | 4:16 | 4:03 | faster than 22% |
| Run 2: | 4:01 | 3:55 | faster than 42% |
| Sled push: | 2:13 | 1:55 | faster than 17% |
| Run 3: | 4:11 | 4:09 | faster than 48% |
| Sled pull: | 3:39 | 2:56 | faster than 14% |
| Run 4: | 4:10 | 4:10 | faster than 50% |
| Burpee broad jump: | 3:55 | 3:17 | faster than 23% |
| Run 5: | 4:14 | 4:18 | faster than 53% |
| Row: | 4:47 | 4:27 | faster than 17% |
| Run 6: | 4:10 | 4:14 | faster than 54% |
| Farmers carry: | 1:50 | 1:43 | faster than 33% |
| Run 7: | 4:09 | 4:15 | faster than 56% |
| Sandbag lunges: | 4:22 | 3:39 | faster than 21% |
| Run 8: | 5:51 | 5:51 | faster than 49% |
| Wall balls: | 5:24 | 4:27 | faster than 18% |
| Roxzone: | 13:29 | 13:18 | faster than 47% |
| Runs (8 km) | 34:21 | 34:36 | faster than 52% |
| Stations (8) | 30:26 | ||
| Finish | 1:18:12 | 1:14:44 | 1572nd of 2,471 · faster than 36% |
1,174th of 1,883 Open Men (faster than 37%). Against the 57 who finished around 1:29:56: most time gained on the eight runs (1:19), most lost on the roxzone (2:34). Runs 5 to 8 took 3:53 more than runs 1 to 4 (them: 2:43 more).
| Part | Time | Typical here | vs 1,883 Open Men here |
|---|---|---|---|
| Run 1: | 4:10 | 4:07 | faster than 46% |
| SkiErg: | 4:44 | 4:29 | faster than 22% |
| Run 2: | 4:41 | 4:51 | faster than 59% |
| Sled push: | 4:22 | 3:37 | faster than 20% |
| Run 3: | 5:00 | 5:14 | faster than 62% |
| Sled pull: | 5:10 | 4:56 | faster than 43% |
| Run 4: | 5:08 | 5:13 | faster than 54% |
| Burpee broad jump: | 6:37 | 5:22 | faster than 24% |
| Run 5: | 5:31 | 5:28 | faster than 47% |
| Row: | 5:12 | 4:47 | faster than 15% |
| Run 6: | 5:27 | 5:16 | faster than 42% |
| Farmers carry: | 2:12 | 2:02 | faster than 36% |
| Run 7: | 5:34 | 5:14 | faster than 34% |
| Sandbag lunges: | 4:48 | 5:00 | faster than 57% |
| Run 8: | 6:20 | 5:57 | faster than 38% |
| Wall balls: | 6:12 | 6:50 | faster than 63% |
| Roxzone: | 9:58 | 7:02 | faster than 10% |
| Runs (8 km) | 41:48 | 41:35 | faster than 48% |
| Stations (8) | 39:17 | ||
| Finish | 1:30:59 | 1:26:21 | 1174th of 1,883 · faster than 37% |
330th of 858 Doubles Mixed (faster than 61%).
| Part | Time | Typical here | vs 858 Doubles Mixed here |
|---|---|---|---|
| Run 1: | 5:06 | 5:23 | faster than 63% |
| SkiErg: | 4:22 | 4:16 | faster than 36% |
| Run 2: | 4:28 | 4:48 | faster than 69% |
| Sled push: | 2:03 | 2:01 | faster than 46% |
| Run 3: | 4:32 | 5:06 | faster than 80% |
| Sled pull: | 3:59 | 3:48 | faster than 40% |
| Run 4: | 4:36 | 5:06 | faster than 76% |
| Burpee broad jump: | 3:32 | 3:28 | faster than 46% |
| Run 5: | 4:50 | 5:12 | faster than 68% |
| Row: | 5:00 | 4:39 | faster than 17% |
| Run 6: | 4:36 | 5:08 | faster than 78% |
| Farmers carry: | 1:51 | 1:45 | faster than 37% |
| Run 7: | 4:36 | 5:08 | faster than 77% |
| Sandbag lunges: | 3:46 | 3:52 | faster than 55% |
| Run 8: | 4:48 | 5:25 | faster than 78% |
| Wall balls: | 4:19 | 4:39 | faster than 65% |
| Roxzone: | 10:23 | 9:28 | faster than 34% |
| Runs (8 km) | 37:29 | 41:24 | faster than 76% |
| Stations (8) | 28:52 | ||
| Finish | 1:16:40 | 1:19:45 | 330th of 858 · faster than 61% |
417th of 700 Doubles Men (faster than 40%).
| Part | Time | Typical here | vs 700 Doubles Men here |
|---|---|---|---|
| Run 1: | 4:42 | 4:30 | faster than 39% |
| SkiErg: | 4:20 | 4:11 | faster than 30% |
| Run 2: | 5:08 | 5:00 | faster than 43% |
| Sled push: | 1:47 | 1:42 | faster than 34% |
| Run 3: | 5:21 | 5:22 | faster than 51% |
| Sled pull: | 2:09 | 3:09 | faster than 98% |
| Run 4: | 5:21 | 5:28 | faster than 55% |
| Burpee broad jump: | 3:39 | 3:06 | faster than 25% |
| Run 5: | 5:27 | 5:36 | faster than 56% |
| Row: | 4:30 | 4:25 | faster than 38% |
| Run 6: | 5:34 | 5:26 | faster than 44% |
| Farmers carry: | 1:31 | 1:32 | faster than 55% |
| Run 7: | 5:25 | 5:35 | faster than 56% |
| Sandbag lunges: | 3:51 | 3:21 | faster than 25% |
| Run 8: | 5:47 | 5:55 | faster than 57% |
| Wall balls: | 4:00 | 4:09 | faster than 61% |
| Roxzone: | 9:45 | 6:31 | faster than 5% |
| Runs (8 km) | 42:42 | 43:04 | faster than 51% |
| Stations (8) | 25:47 | ||
| Finish | 1:18:12 | 1:15:56 | 417th of 700 · faster than 40% |
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. 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.
6 team partners
- Olaf Stenzel2 races
- Dean Dehoff1 race
- Hannes Neumann1 race
- Ivan Valkadinov1 race
- Robin Reising1 race
- Tina List1 race
From the team results above. A name opens the search: a partner can have more than one page.
Frankfurt 2025, against 1,883 Open Men
Shape of the race
This chart shows where Henning sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on Wall balls (faster than 64% of the field), weakest on Roxzone (faster than 11%).
See the numbers
| Part | Henning: faster than |
|---|---|
| Ski | 22% |
| Push | 20% |
| Pull | 43% |
| BBJ | 24% |
| Row | 16% |
| Carry | 37% |
| Lunges | 57% |
| Wall balls | 64% |
| Roxzone | 11% |
| Runs | 48% |
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 Henning beat on each part of the race, at this race.Best: Wall balls (faster than 64%); weakest: Roxzone (faster than 11%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Henning's time on each part against the typical Open Men finisher at this race.Best: Wall balls (0:38 faster); weakest: Roxzone (2:56 slower).
Green, left of centre: faster than the typical Open Men finisher at this race. Orange, right: slower, and by how much.
The race as one bar: Henning against the typical Open Men 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.Henning: 41:51 running, 39:17 at the stations and 9:58 in the roxzone; the longest station was the burpee broad jumps (6:37).Below, Typical Open Men: 41:21 running, 37:03 at the stations and 7:02 in the roxzone; the longest station was the wall balls (6:50).
See the numbers
| Part | Henning | Typical Open Men |
|---|---|---|
| Run 1 | 4:10 | 4:07 |
| SkiErg | 4:44 | 4:29 |
| Run 2 | 4:41 | 4:51 |
| Sled push | 4:22 | 3:37 |
| Run 3 | 5:00 | 5:14 |
| Sled pull | 5:10 | 4:56 |
| Run 4 | 5:08 | 5:13 |
| Burpee broad jump | 6:37 | 5:22 |
| Run 5 | 5:31 | 5:28 |
| Row | 5:12 | 4:47 |
| Run 6 | 5:27 | 5:16 |
| Farmers carry | 2:12 | 2:02 |
| Run 7 | 5:34 | 5:14 |
| Sandbag lunges | 4:48 | 5:00 |
| Run 8 | 6:20 | 5:57 |
| Wall balls | 6:12 | 6:50 |
| Roxzone | 9:58 | 7:02 |
| Finish | 1:30:59 | 1:26:21 |
The race in order, left to right. A wider block than the one below is slower than typical.
Roxzone cost 2:56 against the typical Open Men finisher at Frankfurt 2025. The pacing guide is where that time comes back.
Fix roxzone. Then beat 1:30:59.
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.
