Athlete · Open Men · 40-44 ·

NZL

John Semau

3 HYROX results (1 solo, 2 in a team) over 2 seasons. Personal bests: Open Men 3:07:35 (Auckland 2025) · Doubles Mixed 3:03:18 (Perth 2025) · Doubles Men 2:21:39 (Sydney 2025).

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3:07:35 Open Men time · Auckland 2025 also raced Doubles Mixed, Doubles Men: each has its own best below

848th of 848 Open Men place · Auckland 2025 among Open Men finishers there

3:03:18 latest race · Perth 2025 first Doubles Mixed race Doubles Mixed with Tessah Roache

Sled push strongest segment · Auckland 2025 faster than 42% 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 Men3:07:35Auckland 2025 · 1 race Doubles Mixed3:03:18Perth 2025 · 1 race · with Tessah Roache Doubles Men2:21:39Sydney 2025 · 1 race · with Jerome Robertson

Every race

3 results

tap a race for its full report

Race	Division	Time	Place	Runs	Stations	Roxzone
Perth 2025 6 Sept 2025team: Tessah Roache, John Semauwhat the whole field did →	Doubles Mixed · team 35-39	3:03:18	617th of 617	1:53:52	45:34	23:55	splits SkiErg4:40Sled push2:47Sled pull5:32Burpee broad jump9:15Row5:12Farmers carry2:48Sandbag lunges8:27Wall balls6:53Run 112:30Run 211:24Run 311:38Run 412:08Run 517:38Run 614:54Run 716:02Run 817:40Full report for this race →
Sydney 2025 6 Jul 2025team: John Semau, Jerome Robertsonwhat the whole field did →	Doubles Men · team 40-44	2:21:39	1430th of 1,433	1:27:20	37:45	16:34	splits SkiErg4:51Sled push1:55Sled pull3:37Burpee broad jump6:40Row5:32Farmers carry2:31Sandbag lunges7:54Wall balls4:45Run 17:15Run 29:06Run 310:36Run 411:08Run 511:00Run 611:06Run 710:53Run 816:16Full report for this race →
Auckland 2025 31 Jan 2025what the whole field did →	Open Men · 40-44	3:07:35	848th of 848	1:38:11	1:10:14	19:09	splits SkiErg4:57Sled push2:58Sled pull8:13Burpee broad jump16:41Row6:39Farmers carry4:52Sandbag lunges12:54Wall balls13:00Run 19:28Run 29:46Run 311:59Run 413:01Run 512:19Run 612:40Run 713:13Run 815:46Full 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; for a team it is the team’s age group. How the numbers are made.

Station profile · best Open Men race

Auckland 2025, against 848 Open 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 4%

Sled push faster than 42%

Sled pull faster than 6%

Burpee broad jump faster than 0%

Row faster than 0%

Farmers carry faster than 0%

Sandbag lunges faster than 1%

Wall balls faster than 5%

Roxzone faster than 0%

Runs (8 km) faster than 0%

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

Minutes against the typical finisher

SkiErg 0:40 slower

Sled push 0:09 slower

Sled pull 3:02 slower

Burpee broad jump 10:27 slower

Row 1:44 slower

Farmers carry 2:42 slower

Sandbag lunges 7:17 slower

Wall balls 6:03 slower

Roxzone 11:52 slower

Runs (8 km) 53:12 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: John against the typical Open Men finisher

John3:07:35

9:284:579:462:5811:598:1313:0116:4112:196:3912:404:5213:1312:5415:4613:0019:09

Typical Open Men1:30:09

5:144:174:562:495:355:115:376:145:524:555:422:105:435:376:036:577:17

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 11:52 against the typical Open Men finisher at Auckland 2025. The pacing guide is where that time comes back.

The RoxHype app

Fix roxzone. Then beat 3:07:35.

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