Athlete · Pro Men · 40-44 ·

CAN

John Grennan

2 HYROX results over 2 seasons. Best Pro Men time 1:23:10 at Toronto 2024.

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1:23:10 best Pro Men time · Toronto 2024 2 Pro Men races

117th of 224 best Pro Men place · Toronto 2024 among Pro Men finishers there

1:30:08 latest race · Toronto 2025 6:58 slower than the best Pro Men time Pro Men

Sandbag lunges strongest segment · Toronto 2024 faster than 62% of the Pro 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.

Pro Men: finish time, race by race

oldest to newest · a line going down means getting faster

1:24:001:26:001:28:001:30:00 best 1:23:10

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

Every race

2 results

tap a race for its full report

Race	Division	Time	Place	Runs	Stations	Roxzone
Toronto 2025 4 Oct 2025what the whole field did →	Pro Men · 40-44	1:30:08	175th of 265	42:29	41:10	6:35	splits SkiErg4:40Sled push5:09Sled pull6:41Burpee broad jump4:28Row4:46Farmers carry3:56Sandbag lunges4:52Wall balls6:38Run 14:11Run 25:00Run 35:38Run 45:29Run 55:45Run 65:39Run 75:45Run 85:04Full report for this race →
Toronto 2024 5 Oct 2024what the whole field did →	Pro Men · 35-39	1:23:10	117th of 224	39:28	36:14	7:32	splits SkiErg4:28Sled push3:33Sled pull6:12Burpee broad jump4:27Row4:39Farmers carry2:14Sandbag lunges4:37Wall balls6:04Run 14:38Run 24:18Run 34:54Run 44:59Run 55:00Run 64:57Run 74:59Run 85:46Full 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 Pro Men race

Toronto 2024, against 224 Pro Men

Full race report →

Shape of the race

50% top SkiPushPullBBJRowCarryLungesWall ballsRoxzoneRuns

Johnedge = 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 20%

Sled push faster than 56%

Sled pull faster than 51%

Burpee broad jump faster than 49%

Row faster than 58%

Farmers carry faster than 44%

Sandbag lunges faster than 62%

Wall balls faster than 52%

Roxzone faster than 46%

Runs (8 km) faster than 43%

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

Minutes against the typical finisher

SkiErg 0:15 slower

Sled push 0:05 faster

Sled pull 0:02 faster

Burpee broad jump 0:01 slower

Row 0:04 faster

Farmers carry 0:06 slower

Sandbag lunges 0:19 faster

Wall balls 0:10 faster

Roxzone 0:20 slower

Runs (8 km) 1:35 slower

Green, left of centre: faster than the typical Pro Men finisher at this race. Orange, right: slower, and by how much.

The race as one bar: John against the typical Pro Men finisher

John1:23:10

4:384:284:183:334:546:124:594:275:004:394:572:144:594:375:466:047:32

Typical Pro Men1:21:26

4:374:134:123:384:356:144:384:264:434:434:382:084:424:565:376:147:12

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 0:20 against the typical Pro Men finisher at Toronto 2024. The pacing guide is where that time comes back.

The RoxHype app

Fix roxzone. Then beat 1:23:10.

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