Athlete · Pro Men · 35-39 ·

GBR

John Sowler

4 HYROX results (3 solo, 1 in a team) over 2 seasons. Personal bests: Pro Men 1:16:49 (Birmingham 2025) · Open Men 1:06:27 (London Olympia (EMEA Championship) 2026) · Doubles Mixed 1:00:24 (Cardiff 2026).

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1:16:49 best Pro Men time · Birmingham 2025 also raced Open Men, Doubles Mixed: each has its own best below

102nd of 196 best Pro Men place · Manchester 2025 among Pro Men finishers there

1:00:24 latest race · Cardiff 2026 first Doubles Mixed race Doubles Mixed with Araminta Woolger

Farmers carry strongest segment · Birmingham 2025 faster than 54% 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.

Personal bests

One best per race type

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

Pro Men1:16:49Birmingham 2025 · 2 races Open Men1:06:27London Olympia (EMEA Championship) 2026 · 1 race Doubles Mixed1:00:24Cardiff 2026 · 1 race · with Araminta Woolger

Pro Men: finish time, race by race

oldest to newest · a line going down means getting faster

1:17:001:18:001:19:00 best 1:16:49

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

Every race

4 results

tap a race for its full report

Race	Division	Time	Place	Runs	Stations	Roxzone
Cardiff 2026 30 Apr 2026team: Araminta Woolger, John Sowlerwhat the whole field did →	Doubles Mixed · team 30-34	1:00:24	top 3% 49/2,365	34:14	23:37	2:33	splits SkiErg3:56Sled push1:53Sled pull2:28Burpee broad jump2:40Row4:12Farmers carry1:56Sandbag lunges3:00Wall balls3:32Run 14:27Run 23:59Run 34:15Run 44:13Run 54:12Run 64:27Run 73:58Run 84:45Full report for this race →
London Olympia (EMEA Championship) 2026 21 Mar 2026what the whole field did →	Open Men · 40-44	1:06:27	top 31% 291/961	33:29	28:55	4:06	splits SkiErg4:02Sled push2:24Sled pull3:14Burpee broad jump3:49Row4:24Farmers carry1:49Sandbag lunges3:55Wall balls5:18Run 13:51Run 23:40Run 34:00Run 44:08Run 54:07Run 63:52Run 74:02Run 85:53Full report for this race →
Birmingham 2025 25 Oct 2025what the whole field did →	Pro Men · 35-39	1:16:49	251st of 434	35:25	36:14	5:15	splits SkiErg4:17Sled push3:52Sled pull5:35Burpee broad jump4:00Row4:26Farmers carry1:57Sandbag lunges4:52Wall balls7:15Run 14:56Run 24:01Run 34:28Run 44:35Run 54:30Run 64:11Run 74:17Run 84:31Full report for this race →
Manchester 2025 24 Jan 2025what the whole field did →	Pro Men · 35-39	1:19:09	102nd of 196	34:39	39:19	5:10	splits SkiErg4:11Sled push3:23Sled pull7:31Burpee broad jump4:19Row4:28Farmers carry2:01Sandbag lunges5:44Wall balls7:42Run 13:03Run 24:09Run 34:36Run 44:38Run 54:32Run 64:25Run 74:32Run 84:45Full 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 Pro Men race

Birmingham 2025, against 434 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 37%

Sled push faster than 47%

Sled pull faster than 49%

Burpee broad jump faster than 51%

Row faster than 52%

Farmers carry faster than 54%

Sandbag lunges faster than 36%

Wall balls faster than 30%

Roxzone faster than 50%

Runs (8 km) faster than 37%

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

Minutes against the typical finisher

SkiErg 0:05 slower

Sled push 0:05 slower

Sled pull 0:05 slower

Burpee broad jump 0:01 faster

Row level

Farmers carry 0:02 faster

Sandbag lunges 0:22 slower

Wall balls 0:54 slower

Roxzone level

Runs (8 km) 1:38 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

John1:16:49

4:564:174:013:524:285:354:354:004:304:264:111:574:174:524:317:155:15

Typical Pro Men1:13:41

4:294:123:503:474:075:304:114:014:164:264:111:594:144:304:226:215:15

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.

Wall balls cost 0:54 against the typical Pro Men finisher at Birmingham 2025. The wall balls guide shows whether that is strength or pacing, and the workouts that fix it.

The RoxHype app

Fix wall balls. Then beat 1:16:49.

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