NED Herman Shao
5 HYROX races over 2 seasons: 4 solo, 1 in a team with 1 partner.
One best per race type
Open Men: finish time, race by race
Oldest to newest; a line going down means getting fasterThis line shows the finish time of Herman Shao at each race, oldest on the left; lower is faster.The best was 1:22:53 at Heerenveen (May 2026); Herman Shao was 3:46 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Maastricht | Feb 2025 | Open Men | 1:26:39 |
| Rotterdam | Feb 2025 | Open Men | 1:29:59 |
| Utrecht | Nov 2025 | Open Men | 1:25:53 |
| Heerenveen | May 2026 | Open Men | 1:22:53 |
Each dot is one Open Men race; click one for that race's report. From the first Open Men race to the best: 3:46 faster (1:26:39 to 1:22:53).
5 results at 4 races
838th of 1,771 Open Men (faster than 52%). Against the 54 who finished around 1:22:11: most time gained on burpee broad jump (1:26), most lost on the eight runs (2:55). Runs 5 to 8 took 2:47 more than runs 1 to 4 (them: 1:46 more).
| Part | Time | Typical here | vs 1,771 Open Men here |
|---|---|---|---|
| Run 1: | 4:42 | 4:32 | faster than 41% |
| SkiErg: | 4:10 | 4:26 | faster than 87% |
| Run 2: | 4:43 | 4:39 | faster than 46% |
| Sled push: | 2:34 | 2:45 | faster than 64% |
| Run 3: | 5:12 | 4:55 | faster than 35% |
| Sled pull: | 3:51 | 4:08 | faster than 63% |
| Run 4: | 5:13 | 4:57 | faster than 36% |
| Burpee broad jump: | 4:04 | 5:34 | faster than 88% |
| Run 5: | 5:20 | 5:07 | faster than 39% |
| Row: | 4:35 | 4:45 | faster than 70% |
| Run 6: | 5:14 | 4:58 | faster than 35% |
| Farmers carry: | 2:09 | 2:02 | faster than 40% |
| Run 7: | 5:41 | 4:59 | faster than 21% |
| Sandbag lunges: | 4:15 | 4:51 | faster than 71% |
| Run 8: | 6:23 | 5:36 | faster than 24% |
| Wall balls: | 6:05 | 6:43 | faster than 64% |
| Roxzone: | 8:52 | 7:49 | faster than 30% |
| Runs (8 km) | 42:23 | 40:03 | faster than 34% |
| Stations (8) | 31:43 | ||
| Finish | 1:22:53 | 1:23:49 | 838th of 1,771 · faster than 52% |
613th of 1,462 Doubles Men (faster than 58%). Against the 44 who finished around 1:11:21: most time gained on wall balls (0:33), most lost on the eight runs (1:31). Runs 5 to 8 took 1:38 more than runs 1 to 4 (them: 1:23 more).
| Part | Time | Typical here | vs 1,462 Doubles Men here |
|---|---|---|---|
| Run 1: | 4:42 | 4:34 | faster than 43% |
| SkiErg: | 3:45 | 3:58 | faster than 86% |
| Run 2: | 4:43 | 4:40 | faster than 47% |
| Sled push: | 1:44 | 1:42 | faster than 46% |
| Run 3: | 5:00 | 4:58 | faster than 49% |
| Sled pull: | 3:19 | 3:02 | faster than 31% |
| Run 4: | 5:03 | 5:02 | faster than 49% |
| Burpee broad jump: | 2:59 | 3:25 | faster than 72% |
| Run 5: | 5:05 | 5:12 | faster than 55% |
| Row: | 4:06 | 4:30 | faster than 93% |
| Run 6: | 5:15 | 5:04 | faster than 41% |
| Farmers carry: | 1:40 | 1:39 | faster than 47% |
| Run 7: | 5:15 | 5:06 | faster than 43% |
| Sandbag lunges: | 3:05 | 3:27 | faster than 71% |
| Run 8: | 5:31 | 5:26 | faster than 46% |
| Wall balls: | 3:37 | 4:26 | faster than 95% |
| Roxzone: | 7:10 | 7:18 | faster than 54% |
| Runs (8 km) | 40:31 | 40:05 | faster than 47% |
| Stations (8) | 24:15 | ||
| Finish | 1:11:51 | 1:13:44 | 613th of 1,462 · faster than 58% |
811th of 1,912 Open Men (faster than 57%). Against the 58 who finished around 1:25:15: most time gained on wall balls (1:14), most lost on the roxzone (2:51). Runs 5 to 8 took 1:24 more than runs 1 to 4 (them: 0:20 more).
| Part | Time | Typical here | vs 1,912 Open Men here |
|---|---|---|---|
| Run 1: | 4:13 | 4:48 | faster than 80% |
| SkiErg: | 4:17 | 4:30 | faster than 78% |
| Run 2: | 5:14 | 5:13 | faster than 49% |
| Sled push: | 3:31 | 3:38 | faster than 57% |
| Run 3: | 5:51 | 5:40 | faster than 41% |
| Sled pull: | 4:59 | 5:04 | faster than 52% |
| Run 4: | 5:42 | 5:40 | faster than 48% |
| Burpee broad jump: | 4:56 | 5:43 | faster than 70% |
| Run 5: | 6:05 | 5:50 | faster than 40% |
| Row: | 4:38 | 4:48 | faster than 69% |
| Run 6: | 5:51 | 5:41 | faster than 42% |
| Farmers carry: | 2:00 | 2:13 | faster than 72% |
| Run 7: | 5:57 | 5:39 | faster than 38% |
| Sandbag lunges: | 4:18 | 5:10 | faster than 78% |
| Run 8: | 4:31 | 4:54 | faster than 63% |
| Wall balls: | 5:43 | 7:20 | faster than 79% |
| Roxzone: | 8:13 | 5:40 | faster than 12% |
| Runs (8 km) | 43:21 | 43:51 | faster than 52% |
| Stations (8) | 34:22 | ||
| Finish | 1:25:53 | 1:28:30 | 811th of 1,912 · faster than 57% |
1,464th of 2,469 Open Men (faster than 40%). Against the 74 who finished around 1:30:11: most time gained on sled push (0:58), most lost on sandbag lunges (2:24). Runs 5 to 8 took 2:32 more than runs 1 to 4 (them: 1:50 more).
| Part | Time | Typical here | vs 2,469 Open Men here |
|---|---|---|---|
| Run 1: | 5:15 | 5:09 | faster than 43% |
| SkiErg: | 4:17 | 4:25 | faster than 69% |
| Run 2: | 5:01 | 4:54 | faster than 43% |
| Sled push: | 1:58 | 2:48 | faster than 97% |
| Run 3: | 5:23 | 5:15 | faster than 43% |
| Sled pull: | 4:45 | 5:06 | faster than 62% |
| Run 4: | 5:35 | 5:17 | faster than 36% |
| Burpee broad jump: | 6:07 | 5:45 | faster than 40% |
| Run 5: | 5:36 | 5:31 | faster than 46% |
| Row: | 4:35 | 4:45 | faster than 69% |
| Run 6: | 5:45 | 5:19 | faster than 30% |
| Farmers carry: | 1:48 | 2:07 | faster than 80% |
| Run 7: | 6:02 | 5:18 | faster than 21% |
| Sandbag lunges: | 7:39 | 5:05 | faster than 8% |
| Run 8: | 6:23 | 5:59 | faster than 38% |
| Wall balls: | 5:32 | 5:58 | faster than 61% |
| Roxzone: | 8:25 | 6:51 | faster than 23% |
| Runs (8 km) | 44:57 | 43:09 | faster than 38% |
| Stations (8) | 36:41 | ||
| Finish | 1:29:59 | 1:26:37 | 1464th of 2,469 · faster than 40% |
840th of 1,476 Open Men (faster than 43%). Against the 45 who finished around 1:25:49: most time gained on sled pull (1:05), most lost on burpee broad jump (0:32).
| Part | Time | Typical here | vs 1,476 Open Men here |
|---|---|---|---|
| Run 1: | 7:29 | 6:33 | faster than 17% |
| SkiErg: | 4:24 | 4:25 | faster than 53% |
| Run 2: | 4:51 | 4:38 | faster than 39% |
| Sled push: | 1:51 | 2:38 | faster than 97% |
| Run 3: | 5:01 | 4:52 | faster than 41% |
| Sled pull: | 3:32 | 4:19 | faster than 85% |
| Run 4: | 5:11 | 4:54 | faster than 36% |
| Burpee broad jump: | 6:06 | 5:32 | faster than 36% |
| Run 5: | — | ||
| Row: | 4:35 | 4:45 | faster than 70% |
| Run 6: | 5:33 | 4:57 | faster than 24% |
| Farmers carry: | 1:41 | 1:58 | faster than 78% |
| Run 7: | 5:37 | 4:56 | faster than 23% |
| Sandbag lunges: | 4:56 | 4:57 | faster than 50% |
| Run 8: | 5:31 | 5:09 | faster than 36% |
| Wall balls: | 5:56 | 5:53 | faster than 49% |
| Roxzone: | 7:33 | 7:01 | faster than 39% |
| Runs (8 km) | 39:12 | 36:08 | faster than 31% |
| Stations (8) | 33:01 | ||
| Finish | 1:26:39 | 1:24:18 | 840th of 1,476 · faster than 43% |
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 Herman has done each station
| Part | Best | Race | Typical |
|---|---|---|---|
| SkiErg | 4:10 | Heerenveen 2026 · best of 4 | 4:34 |
| Sled push | 1:51 | Maastricht 2025 · best of 4 | 3:04 |
| Sled pull | 3:32 | Maastricht 2025 · best of 4 | 4:57 |
| Burpee broad jump | 4:04 | Heerenveen 2026 · best of 4 | 5:38 |
| Row | 4:35 | Heerenveen 2026 · best of 4 | 4:53 |
| Farmers carry | 1:41 | Maastricht 2025 · best of 4 | 2:11 |
| Sandbag lunges | 4:15 | Heerenveen 2026 · best of 4 | 5:20 |
| Wall balls | 5:32 | Rotterdam 2025 · best of 4 | 7:03 |
| Runs (8 km) | 39:12 | Maastricht 2025 · best of 4 | 41:47 |
| Roxzone | 7:33 | Maastricht 2025 · best of 4 | 7:23 |
How to read
Each station's best across Herman's Open Men races, from different races, against the typical Open Men split. Venues differ (sled carpets, run laps, where the mats sit), so a best can owe something to the venue.
1 team partner
- Jaimy Cai1 race
From the team results above. A name opens the search: a partner can have more than one page.
Heerenveen 2026, against 1,771 Open Men
Shape of the race
This chart shows where Herman 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 88% of the field), weakest on Roxzone (faster than 30%).
See the numbers
| Part | Herman: faster than |
|---|---|
| Ski | 88% |
| Push | 65% |
| Pull | 64% |
| BBJ | 88% |
| Row | 71% |
| Carry | 40% |
| Lunges | 71% |
| Wall balls | 64% |
| Roxzone | 30% |
| Runs | 34% |
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 Herman beat on each part of the race, at this race.Best: Burpee broad jump (faster than 88%); weakest: Roxzone (faster than 30%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Herman's time on each part against the typical Open Men finisher at this race.Best: Burpee broad jump (1:30 faster); weakest: Runs (8 km) (2:20 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: Herman 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.Herman: 42:28 running, 31:43 at the stations and 8:52 in the roxzone; the longest station was the wall balls (6:05).Below, Typical Open Men: 39:43 running, 35:14 at the stations and 7:49 in the roxzone; the longest station was the wall balls (6:43).
See the numbers
| Part | Herman | Typical Open Men |
|---|---|---|
| Run 1 | 4:42 | 4:32 |
| SkiErg | 4:10 | 4:26 |
| Run 2 | 4:43 | 4:39 |
| Sled push | 2:34 | 2:45 |
| Run 3 | 5:12 | 4:55 |
| Sled pull | 3:51 | 4:08 |
| Run 4 | 5:13 | 4:57 |
| Burpee broad jump | 4:04 | 5:34 |
| Run 5 | 5:20 | 5:07 |
| Row | 4:35 | 4:45 |
| Run 6 | 5:14 | 4:58 |
| Farmers carry | 2:09 | 2:02 |
| Run 7 | 5:41 | 4:59 |
| Sandbag lunges | 4:15 | 4:51 |
| Run 8 | 6:23 | 5:36 |
| Wall balls | 6:05 | 6:43 |
| Roxzone | 8:52 | 7:49 |
| Finish | 1:22:53 | 1:23:49 |
The race in order, left to right. A wider block than the one below is slower than typical.
Roxzone cost 1:03 against the typical Open Men finisher at Heerenveen 2026. The pacing guide is where that time comes back.
Fix roxzone. Then beat 1:22:53.
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.
