GBR John Proudlock
3 HYROX races over 3 seasons: 1 solo, 2 in a team with 2 partners.
One best per race type
Doubles Mixed: finish time, race by race
Oldest to newest; a line going down means getting fasterThis line shows the finish time of John Proudlock at each race, oldest on the left; lower is faster.The best was 1:32:51 at Birmingham (Oct 2026); John Proudlock was 8:54 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| London ExCeL | Dec 2025 | Doubles Mixed | 1:41:45 |
| Birmingham | Oct 2026 | Doubles Mixed | 1:32:51 |
Each dot is one Doubles Mixed race; click one for that race's report. Not enough complete, clean Doubles Mixed races yet to measure the change. Team times are shared with a partner, so they move with who you race with.
3 results at 3 races
2,630th of 3,498 Doubles Mixed (faster than 24%). Against the 96 who finished around 1:30:00: most time gained on the roxzone (0:23), most lost on the eight runs (4:14). Runs 5 to 8 took 0:56 less than runs 1 to 4 (them: 0:27 more).
| Part | Time | Typical here | vs 3,498 Doubles Mixed here |
|---|---|---|---|
| Run 1: | 7:20 | 5:51 | faster than 8% |
| SkiErg: | 4:31 | 4:18 | faster than 26% |
| Run 2: | 6:27 | 5:08 | faster than 9% |
| Sled push: | 2:34 | 2:26 | faster than 39% |
| Run 3: | 6:34 | 5:23 | faster than 12% |
| Sled pull: | 5:03 | 3:56 | faster than 12% |
| Run 4: | 6:36 | 5:24 | faster than 13% |
| Burpee broad jump: | 4:21 | 3:47 | faster than 31% |
| Run 5: | 6:22 | 5:29 | faster than 20% |
| Row: | 5:04 | 4:45 | faster than 23% |
| Run 6: | 6:26 | 5:25 | faster than 17% |
| Farmers carry: | 1:36 | 1:47 | faster than 77% |
| Run 7: | 6:32 | 5:27 | faster than 16% |
| Sandbag lunges: | 4:27 | 4:03 | faster than 34% |
| Run 8: | 6:41 | 5:30 | faster than 17% |
| Wall balls: | 5:12 | 4:45 | faster than 35% |
| Roxzone: | 7:13 | 6:34 | faster than 34% |
| Runs (8 km) | 52:55 | 43:45 | faster than 14% |
| Stations (8) | 32:48 | ||
| Finish | 1:32:51 | 1:22:06 | 2630th of 3,498 · faster than 24% |
2,653rd of 2,853 Doubles Mixed (faster than 7%). Against the 87 who finished around 1:45:27: most time gained on burpee broad jump (1:22), most lost on wall balls (0:29). Runs 5 to 8 took 3:18 more than runs 1 to 4 (them: 5:12 more).
| Part | Time | Typical here | vs 2,853 Doubles Mixed here |
|---|---|---|---|
| Run 1: | 5:13 | 3:41 | faster than 1% |
| SkiErg: | 5:14 | 4:38 | faster than 6% |
| Run 2: | 5:40 | 4:16 | faster than 4% |
| Sled push: | 3:06 | 2:07 | faster than 3% |
| Run 3: | 5:48 | 4:26 | faster than 6% |
| Sled pull: | 4:46 | 4:01 | faster than 19% |
| Run 4: | 5:52 | 4:30 | faster than 6% |
| Burpee broad jump: | 4:12 | 3:42 | faster than 32% |
| Run 5: | 5:59 | 4:34 | faster than 7% |
| Row: | 5:34 | 4:52 | faster than 7% |
| Run 6: | 5:38 | 4:32 | faster than 11% |
| Farmers carry: | 1:54 | 1:47 | faster than 35% |
| Run 7: | 5:57 | 4:33 | faster than 8% |
| Sandbag lunges: | 4:56 | 4:00 | faster than 19% |
| Run 8: | 8:18 | 6:16 | faster than 9% |
| Wall balls: | 7:30 | 4:50 | faster than 7% |
| Roxzone: | 16:16 | 12:12 | faster than 8% |
| Runs (8 km) | 48:22 | 36:49 | faster than 6% |
| Stations (8) | 37:12 | ||
| Finish | 1:41:45 | 1:19:20 | 2653rd of 2,853 · faster than 7% |
337th of 337 Pro Men (faster than 0%).
| Part | Time | Typical here | vs 337 Pro Men here |
|---|---|---|---|
| Run 1: | 7:04 | 4:24 | faster than 0% |
| SkiErg: | 5:06 | 4:17 | faster than 0% |
| Run 2: | 6:59 | 4:08 | faster than 0% |
| Sled push: | 5:55 | 3:11 | faster than 1% |
| Run 3: | 7:27 | 4:22 | faster than 0% |
| Sled pull: | 9:24 | 5:22 | faster than 3% |
| Run 4: | 7:36 | 4:29 | faster than 0% |
| Burpee broad jump: | 10:11 | 4:51 | faster than 0% |
| Run 5: | 7:50 | 4:31 | faster than 0% |
| Row: | 6:22 | 4:32 | faster than 0% |
| Run 6: | 7:29 | 4:26 | faster than 0% |
| Farmers carry: | 3:37 | 2:10 | faster than 3% |
| Run 7: | 7:37 | 4:30 | faster than 0% |
| Sandbag lunges: | 11:56 | 4:41 | faster than 0% |
| Run 8: | 9:40 | 5:19 | faster than 0% |
| Wall balls: | 16:10 | 6:25 | faster than 0% |
| Roxzone †: | 8:50 | ||
| Runs (8 km) | 1:01:42 | 36:20 | faster than 0% |
| Stations (8) | 1:08:41 | ||
| Finish | 2:19:13 | 1:17:08 | 337th of 337 · faster than 0% |
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. † This venue did not time the roxzone: the figure is the finish minus runs and stations, and part of the walk is inside the run laps there, so it is shorter than at other venues. 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.
2 team partners
- Jaspreet Rahi1 race
- Katie Long1 race
From the team results above. A name opens the search: a partner can have more than one page.
Cardiff 2025, against 337 Pro Men
Shape of the race
This chart shows where John sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on Carry (faster than 4% of the field), weakest on BBJ (faster than 0%).
See the numbers
| Part | John: faster than |
|---|---|
| Ski | 0% |
| Push | 1% |
| Pull | 3% |
| BBJ | 0% |
| Row | 0% |
| Carry | 4% |
| Lunges | 0% |
| Wall balls | 0% |
| Roxzone | 0% |
| Runs | 0% |
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 John beat on each part of the race, at this race.Best: Farmers carry (faster than 4%); weakest: Burpee broad jump (faster than 0%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
John's time on each part against the typical Pro Men finisher at this race.Best: SkiErg (0:49 slower); weakest: Runs (8 km) (25:22 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
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.John: 1:01:42 running, 1:08:41 at the stations and 8:50 in the roxzone; the longest station was the wall balls (16:10).Below, Typical Pro Men: 36:09 running, 35:29 at the stations and 4:14 in the roxzone; the longest station was the wall balls (6:25).
See the numbers
| Part | John | Typical Pro Men |
|---|---|---|
| Run 1 | 7:04 | 4:24 |
| SkiErg | 5:06 | 4:17 |
| Run 2 | 6:59 | 4:08 |
| Sled push | 5:55 | 3:11 |
| Run 3 | 7:27 | 4:22 |
| Sled pull | 9:24 | 5:22 |
| Run 4 | 7:36 | 4:29 |
| Burpee broad jump | 10:11 | 4:51 |
| Run 5 | 7:50 | 4:31 |
| Row | 6:22 | 4:32 |
| Run 6 | 7:29 | 4:26 |
| Farmers carry | 3:37 | 2:10 |
| Run 7 | 7:37 | 4:30 |
| Sandbag lunges | 11:56 | 4:41 |
| Run 8 | 9:40 | 5:19 |
| Wall balls | 16:10 | 6:25 |
| Roxzone | 8:50 | 4:14 |
| Finish | 2:19:13 | 1:17:08 |
The race in order, left to right. A wider block than the one below is slower than typical.
Wall balls cost 9:45 against the typical Pro Men finisher at Cardiff 2025. The wall balls guide shows whether that is strength or pacing, and the workouts that fix it.
Fix wall balls. Then beat 2:19:13.
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.
