Jack Nowak
1 HYROX race over 1 season, all in a team with 1 partner. Best Doubles Mixed time: 1:06:54 at Abu Dhabi Abu .
1 result at 1 race
57th of 566 Doubles Mixed (faster than 90%).
| Part | Time | Typical here | vs 566 Doubles Mixed here |
|---|---|---|---|
| Run 1: | 4:36 | 6:02 | faster than 92% |
| SkiErg: | 3:58 | 4:22 | faster than 91% |
| Run 2: | 4:19 | 5:23 | faster than 86% |
| Sled push: | 1:43 | 2:13 | faster than 94% |
| Run 3: | 4:22 | 5:36 | faster than 90% |
| Sled pull: | 3:25 | 4:08 | faster than 80% |
| Run 4: | 4:30 | 5:34 | faster than 85% |
| Burpee broad jump: | — | 3:41 | |
| Run 5: | 4:37 | 5:41 | faster than 85% |
| Row: | 4:16 | 4:41 | faster than 85% |
| Run 6: | 4:33 | 5:39 | faster than 85% |
| Farmers carry: | 1:49 | 1:56 | faster than 68% |
| Run 7: | 4:35 | 5:39 | faster than 85% |
| Sandbag lunges: | 3:20 | 4:09 | faster than 84% |
| Run 8: | 4:50 | 6:15 | faster than 88% |
| Wall balls: | 3:33 | 4:18 | faster than 91% |
| Roxzone: | 7:27 | 7:00 | faster than 38% |
| Runs (8 km) | 36:20 | 45:57 | faster than 88% |
| Stations (8) | 23:11 | ||
| Finish | 1:06:54 | 1:23:03 | 57th of 566 · faster than 90% |
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 organiser timed all eight stations and the total is theirs, but one split is not used in comparisons: it was under our floor for that station (just under the fastest Elite 15 splits ever), which usually means a timing slip at the mats or a short course. Open the splits to see it. The age group is the one entered for that race; for a team it is the team’s age group.
1 team partner
- Rebekah Evans1 race
From the team results above. A name opens the search: a partner can have more than one page.
Abu Dhabi Abu , against 566 Doubles Mixed
Shape of the race
no splitRowCarryLungesWall ballsRoxzoneRuns
This chart shows where Jack 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 94% of the field), weakest on Roxzone (faster than 39%).
See the numbers
| Part | Jack: faster than |
|---|---|
| Ski | 91% |
| Push | 94% |
| Pull | 80% |
| BBJ | no split |
| Row | 86% |
| Carry | 68% |
| Lunges | 85% |
| Wall balls | 91% |
| Roxzone | 39% |
| Runs | 89% |
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 Jack beat on each part of the race, at this race.Best: Sled push (faster than 94%); weakest: Roxzone (faster than 39%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Jack's time on each part against the typical Doubles Mixed finisher at this race.Best: Runs (8 km) (9:37 faster); weakest: Roxzone (0:27 slower).
Green, left of centre: faster than the typical Doubles Mixed finisher at this race. Orange, right: slower, and by how much.
The race as one bar: Jack against the typical Doubles Mixed 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.Jack: 36:22 running, 22:05 at the stations and 7:27 in the roxzone; the longest station was the row (4:16) and the shortest the sled push (1:43).Below, Typical Doubles Mixed: 45:49 running, 29:27 at the stations and 7:00 in the roxzone; the longest station was the row (4:41).
See the numbers
| Part | Jack | Typical Doubles Mixed |
|---|---|---|
| Run 1 | 4:36 | 6:02 |
| SkiErg | 3:58 | 4:22 |
| Run 2 | 4:19 | 5:23 |
| Sled push | 1:43 | 2:13 |
| Run 3 | 4:22 | 5:36 |
| Sled pull | 3:25 | 4:08 |
| Run 4 | 4:30 | 5:34 |
| Burpee broad jump | — | 3:41 |
| Run 5 | 4:37 | 5:41 |
| Row | 4:16 | 4:41 |
| Run 6 | 4:33 | 5:39 |
| Farmers carry | 1:49 | 1:56 |
| Run 7 | 4:35 | 5:39 |
| Sandbag lunges | 3:20 | 4:09 |
| Run 8 | 4:50 | 6:15 |
| Wall balls | 3:33 | 4:18 |
| Roxzone | 7:27 | 7:00 |
| Finish | 1:06:54 | 1:23:03 |
The race in order, left to right. A wider block than the one below is slower than typical.
Roxzone cost 0:27 against the typical Doubles Mixed finisher at Abu Dhabi Abu . The pacing guide is where that time comes back.
Fix roxzone. Then beat 1:06:54.
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- 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.
