Athlete · Open Men · 30-34 ·

AUS

James Coward

3 HYROX results over 2 seasons. Personal bests: Open Men 1:38:46 (Sydney 2025) · Pro Men 1:39:01 (Sydney 2026).

See the full race report →Compare with another athlete Is this you? Email me my next report

1:38:46 best Open Men time · Sydney 2025 also raced Pro Men: each has its own best below

2294th of 2,868 best Open Men place · Melbourne 2025 among Open Men finishers there

1:39:01 latest race · Sydney 2026 first Pro Men race Pro Men

Sled push strongest segment · Sydney 2025 faster than 34% of the Open Men field on it

1 · Tap any raceEach row below opens that race's report: every split against the field, where the time went, where it can come back.

2 · Read the station profileFurther down: the shape of the race, the strongest and weakest segments, and the race as one bar against the typical finisher.

3 · Turn it into trainingEvery weak station links to its workouts on RoxHype; the app writes the eight weeks from these exact splits.

Personal bests

One best per race type

solo, doubles and relay times are different races, so each has its own best

Open Men1:38:46Sydney 2025 · 2 races Pro Men1:39:01Sydney 2026 · 1 race

Open Men: finish time, race by race

oldest to newest · a line going down means getting faster

1:39:001:40:001:41:00 best 1:38:46

Each dot is one Open Men race. Not enough complete, clean Open Men races yet to measure the change.

Every race

3 results

tap a race for its full report

Race	Division	Time	Place	Runs	Stations	Roxzone
Sydney 2026 1 Jul 2026what the whole field did →	Pro Men · 30-34	1:39:01	517th of 556	43:34	45:18	10:13	splits SkiErg4:43Sled push3:59Sled pull5:17Burpee broad jump6:41Row5:06Farmers carry2:13Sandbag lunges6:31Wall balls10:48Run 14:40Run 25:13Run 35:07Run 45:17Run 55:12Run 65:10Run 75:18Run 87:41Full report for this race →
Melbourne 2025 11 Dec 2025what the whole field did →	Open Men · 30-34	1:40:20	2294th of 2,868	43:29	44:04	12:52	splits SkiErg4:54Sled push2:42Sled pull4:30Burpee broad jump7:48Row5:09Farmers carry2:07Sandbag lunges6:08Wall balls10:46Run 13:20Run 25:45Run 35:40Run 45:38Run 55:37Run 65:22Run 75:30Run 86:40Full report for this race →
Sydney 2025 4 Jul 2025what the whole field did →	Open Men · 30-34	1:38:46	1786th of 2,104	44:50	42:42	11:21	splits SkiErg5:04Sled push2:31Sled pull5:37Burpee broad jump6:56Row5:02Farmers carry2:41Sandbag lunges6:36Wall balls8:15Run 15:15Run 25:17Run 35:21Run 45:12Run 55:29Run 65:20Run 75:20Run 87:39Full report for this race →

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. How the numbers are made.

Station profile · best Open Men race

Sydney 2025, against 2,104 Open Men

Full race report →

Shape of the race

50% top SkiPushPullBBJRowCarryLungesWall ballsRoxzoneRuns

Jamesedge = faster than everyone, centre = slowest

Each spoke is one segment (roxzone is the time moving between stations). The further out, the bigger the share of the field beaten on it. A round shape is an even race; a dent is a weak station.

How you ranked on each segment

SkiErg faster than 3%

Sled push faster than 34%

Sled pull faster than 18%

Burpee broad jump faster than 19%

Row faster than 18%

Farmers carry faster than 19%

Sandbag lunges faster than 22%

Wall balls faster than 22%

Roxzone faster than 10%

Runs (8 km) faster than 17%

Longer is better: the share of the field this segment beat.

Minutes against the typical finisher

SkiErg 0:44 slower

Sled push 0:12 slower

Sled pull 1:04 slower

Burpee broad jump 1:33 slower

Row 0:23 slower

Farmers carry 0:32 slower

Sandbag lunges 1:19 slower

Wall balls 1:59 slower

Roxzone 2:56 slower

Runs (8 km) 6:53 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: James against the typical Open Men finisher

James1:38:46

5:155:045:172:315:215:375:126:565:295:025:202:415:206:367:398:1511:21

Typical Open Men1:21:08

3:554:204:142:194:324:334:345:234:454:394:392:094:395:176:296:168:25

RunsStationsRoxzone (moving between stations)

Left to right is the race in order: run 1, SkiErg, run 2, sled push, and so on. A block wider than the one below it is a slower segment than the typical finisher.

Roxzone cost 2:56 against the typical Open Men finisher at Sydney 2025. The pacing guide is where that time comes back.

The RoxHype app

Fix roxzone. Then beat 1:38:46.

The RoxHype app takes your real splits, your kit and your next race date, and builds the weeks between.

Every session written for your weak station, not a generic plan
Rebuilt each week from what you actually did
Race-day pacing from your own splits

Build my plan in the app App Store Google Play

Free to download. Used by more than 40,000 HYROX athletes.

The RoxHype app: today's session and the race countdown