NED Jonathan Pronk
9 HYROX races over 2 seasons: 1 solo, 8 in a team with 5 partners. 1 age-group win.
One best per race type
Finish time, race by race: one race type at a time
Oldest to newest; a line going down means getting fasterThis line shows the finish time of Jonathan Pronk at each race, oldest on the left; lower is faster.The best was 58:05 at Athens (Sep 2026); Jonathan Pronk was 2:06 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Mechelen | Mar 2026 | Doubles Men | 1:00:32 |
| Helsinki | May 2026 | Doubles Men | 58:16 |
| Athens | Sep 2026 | Doubles Men | 58:05 |
| Maastricht | Sep 2026 | Doubles Men | 58:26 |
Each dot is one Doubles Men race; click one for that race's report. Not enough complete, clean Doubles Men races yet to measure the change. Team times are shared with a partner, so they move with who you race with.
This line shows the finish time of Jonathan Pronk at each race, oldest on the left; lower is faster.The best was 1:10:21 at Amsterdam (Jan 2026); Jonathan Pronk was 9:18 slower at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Amsterdam | Jan 2026 | Doubles Mixed | 1:10:21 |
| Istanbul | Feb 2026 | Doubles Mixed | 1:12:15 |
| Istanbul | Aug 2026 | Doubles Mixed | 1:19:39 |
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.
9 results at 8 races
32nd of 1,512 Doubles Men (faster than 97%).
| Part | Time | Typical here | vs 1,512 Doubles Men here |
|---|---|---|---|
| Run 1: | 3:01 | 3:49 | faster than 92% |
| SkiErg: | 3:32 | 4:00 | faster than 98% |
| Run 2: | 3:53 | 4:55 | faster than 94% |
| Sled push: | 1:35 | 1:47 | faster than 77% |
| Run 3: | 4:18 | 5:15 | faster than 89% |
| Sled pull: | 1:59 | 3:11 | fastest in the field |
| Run 4: | 4:15 | 5:16 | faster than 91% |
| Burpee broad jump: | 2:05 | 3:19 | faster than 98% |
| Run 5: | 4:13 | 5:21 | faster than 93% |
| Row: | 3:58 | 4:33 | faster than 98% |
| Run 6: | 4:23 | 5:19 | faster than 88% |
| Farmers carry: | 1:10 | 1:40 | fastest in the field |
| Run 7: | 4:29 | 5:18 | faster than 85% |
| Sandbag lunges: | 2:24 | 3:36 | faster than 98% |
| Run 8: | 4:34 | 5:37 | faster than 90% |
| Wall balls: | 3:42 | 4:17 | faster than 91% |
| Roxzone: | 5:02 | 6:59 | faster than 96% |
| Runs (8 km) | 33:02 | 41:02 | faster than 91% |
| Stations (8) | 20:25 | ||
| Finish | 58:26 | 1:14:39 | 32nd of 1,512 · faster than 97% |
4th of 255 Doubles Men (faster than 98%).
| Part | Time | Typical here | vs 255 Doubles Men here |
|---|---|---|---|
| Run 1: | 4:16 | 5:32 | fastest in the field |
| SkiErg: | 3:36 | 3:59 | faster than 98% |
| Run 2: | 3:35 | 4:48 | faster than 99% |
| Sled push: | 1:29 | 1:53 | faster than 95% |
| Run 3: | 3:43 | 5:05 | faster than 98% |
| Sled pull: | 2:27 | 3:09 | faster than 91% |
| Run 4: | 3:47 | 5:07 | fastest in the field |
| Burpee broad jump: | 2:40 | 3:15 | faster than 83% |
| Run 5: | 3:55 | 5:18 | faster than 98% |
| Row: | 4:03 | 4:24 | faster than 87% |
| Run 6: | 4:07 | 5:09 | faster than 95% |
| Farmers carry: | 1:25 | 1:41 | faster than 92% |
| Run 7: | 4:05 | 5:05 | faster than 96% |
| Sandbag lunges: | 2:32 | 3:34 | faster than 96% |
| Run 8: | 3:58 | 5:08 | faster than 96% |
| Wall balls: | 3:27 | 4:05 | faster than 97% |
| Roxzone: | 5:09 | 6:51 | faster than 95% |
| Runs (8 km) | 31:21 | 41:19 | faster than 98% |
| Stations (8) | 21:39 | ||
| Finish | 58:05 | 1:14:21 | 4th of 255 · faster than 98% |
10th of 25 Relay Mixed.
| Part | Time | Typical here | vs 25 Relay Mixed here |
|---|---|---|---|
| Run 1: | 4:01 | ||
| SkiErg: | 3:59 | faster than 95% | |
| Run 2: | 3:34 | ||
| Sled push: | 2:01 | faster than 83% | |
| Run 3: | 3:26 | ||
| Sled pull: | 2:45 | faster than 87% | |
| Run 4: | 6:30 | ||
| Burpee broad jump: | 4:47 | faster than 45% | |
| Run 5: | 3:52 | ||
| Row: | 5:08 | faster than 16% | |
| Run 6: | 4:05 | ||
| Farmers carry: | 2:36 | faster than 4% | |
| Run 7: | 3:26 | ||
| Sandbag lunges: | 3:16 | faster than 95% | |
| Run 8: | 3:37 | ||
| Wall balls: | 3:36 | faster than 91% | |
| Roxzone: | 6:58 | faster than 66% | |
| Runs (8 km) | 32:28 | faster than 62% | |
| Stations (8) | 28:08 | ||
| Finish | 1:07:31 | 1:11:47 | 10th of 25 |
237th of 493 Doubles Mixed (faster than 52%).
| Part | Time | Typical here | vs 493 Doubles Mixed here |
|---|---|---|---|
| Run 1: | 5:57 | 5:54 | faster than 48% |
| SkiErg: | 3:52 | 4:17 | faster than 93% |
| Run 2: | 5:27 | 4:52 | faster than 25% |
| Sled push: | 2:03 | 2:04 | faster than 52% |
| Run 3: | 5:38 | 5:03 | faster than 26% |
| Sled pull: | 3:04 | 3:51 | faster than 84% |
| Run 4: | 5:21 | 5:04 | faster than 37% |
| Burpee broad jump: | 2:46 | 3:23 | faster than 76% |
| Run 5: | 5:44 | 5:07 | faster than 26% |
| Row: | 4:17 | 4:37 | faster than 82% |
| Run 6: | 5:26 | 5:06 | faster than 37% |
| Farmers carry: | 1:21 | 1:52 | faster than 98% |
| Run 7: | 6:02 | 5:05 | faster than 20% |
| Sandbag lunges: | 4:13 | 3:53 | faster than 39% |
| Run 8: | 6:08 | 5:31 | faster than 30% |
| Wall balls: | 3:51 | 4:17 | faster than 75% |
| Roxzone: | 8:36 | 9:21 | faster than 59% |
| Runs (8 km) | 45:40 | 42:01 | faster than 32% |
| Stations (8) | 25:27 | ||
| Finish | 1:19:39 | 1:20:12 | 237th of 493 · faster than 52% |
16th of 431 Doubles Men (faster than 96%).
| Part | Time | Typical here | vs 431 Doubles Men here |
|---|---|---|---|
| Run 1: | 4:05 | 5:21 | faster than 97% |
| SkiErg: | 3:39 | 4:03 | faster than 96% |
| Run 2: | 3:32 | 4:44 | faster than 99% |
| Sled push: | 1:42 | 1:44 | faster than 59% |
| Run 3: | 3:47 | 4:57 | faster than 96% |
| Sled pull: | 2:47 | 2:59 | faster than 65% |
| Run 4: | 3:49 | 4:57 | faster than 95% |
| Burpee broad jump: | 2:01 | 3:05 | faster than 97% |
| Run 5: | 3:56 | 5:04 | faster than 95% |
| Row: | 4:01 | 4:25 | faster than 91% |
| Run 6: | 4:02 | 5:00 | faster than 92% |
| Farmers carry: | 1:14 | 1:34 | faster than 96% |
| Run 7: | 4:01 | 5:03 | faster than 94% |
| Sandbag lunges: | 3:06 | 3:28 | faster than 72% |
| Run 8: | 4:28 | 5:48 | faster than 95% |
| Wall balls: | 3:40 | 4:20 | faster than 92% |
| Roxzone: | 4:33 | 6:13 | faster than 94% |
| Runs (8 km) | 31:37 | 41:10 | faster than 96% |
| Stations (8) | 22:10 | ||
| Finish | 58:16 | 1:13:50 | 16th of 431 · faster than 96% |
712th of 2,721 Open Men (faster than 73%). Against the 81 who finished around 1:17:28: most time gained on the eight runs (1:56), most lost on sandbag lunges (1:29). Runs 5 to 8 took 0:19 more than runs 1 to 4 (them: 1:29 more).
| Part | Time | Typical here | vs 2,721 Open Men here |
|---|---|---|---|
| Run 1: | 3:50 | 4:54 | faster than 95% |
| SkiErg: | 4:23 | 4:45 | faster than 88% |
| Run 2: | 5:31 | 4:43 | faster than 18% |
| Sled push: | 2:50 | 2:44 | faster than 43% |
| Run 3: | 4:01 | 5:02 | faster than 93% |
| Sled pull: | 5:30 | 4:31 | faster than 19% |
| Run 4: | 4:17 | 5:06 | faster than 87% |
| Burpee broad jump: | 4:59 | 5:43 | faster than 68% |
| Run 5: | 4:40 | 5:11 | faster than 75% |
| Row: | 5:17 | 4:51 | faster than 17% |
| Run 6: | 4:12 | 5:07 | faster than 90% |
| Farmers carry: | 2:18 | 2:11 | faster than 41% |
| Run 7: | 4:08 | 5:08 | faster than 93% |
| Sandbag lunges: | 6:09 | 5:12 | faster than 26% |
| Run 8: | 4:58 | 6:03 | faster than 88% |
| Wall balls: | 5:42 | 7:15 | faster than 79% |
| Roxzone: | 5:10 | 6:55 | faster than 89% |
| Runs (8 km) | 35:33 | 41:33 | faster than 85% |
| Stations (8) | 37:08 | ||
| Finish | 1:17:47 | 1:26:30 | 712th of 2,721 · faster than 73% |
125th of 1,536 Doubles Men (faster than 91%). Against the 30 who finished around 1:01:35: most time gained on the eight runs (1:24), most lost on sandbag lunges (0:37). Runs 5 to 8 took 2:24 more than runs 1 to 4 (them: 1:38 more).
| Part | Time | Typical here | vs 1,536 Doubles Men here |
|---|---|---|---|
| Run 1: | 2:50 | 3:51 | faster than 99% |
| SkiErg: | 3:39 | 4:01 | faster than 96% |
| Run 2: | 3:36 | 4:42 | faster than 98% |
| Sled push: | 1:28 | 1:38 | faster than 79% |
| Run 3: | 3:59 | 4:58 | faster than 94% |
| Sled pull: | 2:50 | 3:04 | faster than 67% |
| Run 4: | 3:50 | 5:01 | faster than 97% |
| Burpee broad jump: | 2:28 | 3:22 | faster than 92% |
| Run 5: | 4:01 | 5:12 | faster than 95% |
| Row: | 4:26 | 4:28 | faster than 55% |
| Run 6: | 4:11 | 5:06 | faster than 89% |
| Farmers carry: | 1:28 | 1:40 | faster than 83% |
| Run 7: | 4:05 | 5:02 | faster than 92% |
| Sandbag lunges: | 3:33 | 3:34 | faster than 51% |
| Run 8: | 4:21 | 5:24 | faster than 92% |
| Wall balls: | 3:45 | 4:26 | faster than 90% |
| Roxzone: | 6:08 | 7:26 | faster than 83% |
| Runs (8 km) | 30:50 | 39:14 | faster than 95% |
| Stations (8) | 23:37 | ||
| Finish | 1:00:32 | 1:13:23 | 125th of 1,536 · faster than 91% |
91st of 351 Doubles Mixed (faster than 74%).
| Part | Time | Typical here | vs 351 Doubles Mixed here |
|---|---|---|---|
| Run 1: | 5:45 | 5:53 | faster than 56% |
| SkiErg: | 3:59 | 4:15 | faster than 85% |
| Run 2: | 4:19 | 4:51 | faster than 77% |
| Sled push: | 1:55 | 2:01 | faster than 65% |
| Run 3: | 4:29 | 5:03 | faster than 78% |
| Sled pull: | 3:41 | 3:51 | faster than 59% |
| Run 4: | 4:31 | 5:01 | faster than 77% |
| Burpee broad jump: | 2:34 | 3:07 | faster than 84% |
| Run 5: | 4:33 | 5:10 | faster than 77% |
| Row: | 4:33 | 4:35 | faster than 54% |
| Run 6: | 4:42 | 5:06 | faster than 70% |
| Farmers carry: | 1:32 | 1:53 | faster than 95% |
| Run 7: | 4:32 | 5:09 | faster than 77% |
| Sandbag lunges: | 4:01 | 3:54 | faster than 43% |
| Run 8: | 4:41 | 5:32 | faster than 83% |
| Wall balls: | 4:11 | 4:06 | faster than 47% |
| Roxzone: | 8:25 | 9:14 | faster than 64% |
| Runs (8 km) | 37:29 | 41:56 | faster than 76% |
| Stations (8) | 26:26 | ||
| Finish | 1:12:15 | 1:19:46 | 91st of 351 · faster than 74% |
429th of 2,259 Doubles Mixed (faster than 81%). Against the 71 who finished around 1:10:43: most time gained on the eight runs (1:19), most lost on the roxzone (0:20). Runs 5 to 8 took 2:31 more than runs 1 to 4 (them: 1:53 more).
| Part | Time | Typical here | vs 2,259 Doubles Mixed here |
|---|---|---|---|
| Run 1: | 3:57 | 4:23 | faster than 72% |
| SkiErg: | 4:13 | 4:13 | faster than 50% |
| Run 2: | 4:26 | 5:20 | faster than 87% |
| Sled push: | 2:05 | 2:11 | faster than 62% |
| Run 3: | 4:28 | 5:34 | faster than 91% |
| Sled pull: | 3:46 | 3:54 | faster than 59% |
| Run 4: | 4:36 | 5:36 | faster than 88% |
| Burpee broad jump: | 2:59 | 3:29 | faster than 75% |
| Run 5: | 4:51 | 5:43 | faster than 84% |
| Row: | 4:36 | 4:39 | faster than 56% |
| Run 6: | 4:55 | 5:40 | faster than 80% |
| Farmers carry: | 1:30 | 1:45 | faster than 82% |
| Run 7: | 4:43 | 5:40 | faster than 87% |
| Sandbag lunges: | 3:40 | 3:52 | faster than 60% |
| Run 8: | 5:29 | 6:11 | faster than 75% |
| Wall balls: | 4:18 | 4:33 | faster than 63% |
| Roxzone: | 5:58 | 6:37 | faster than 68% |
| Runs (8 km) | 37:22 | 44:15 | faster than 85% |
| Stations (8) | 27:07 | ||
| Finish | 1:10:21 | 1:19:57 | 429th of 2,259 · faster than 81% |
How to read
Place is the position among timed finishers in the same race, division and gender; a doubles place is the team's, and a relay place is among all relay teams at that race (relay teams are ranked together). 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.
5 team partners
- Bryan Pronk5 races
- Grace-Ann Pronk2 races
- Deniz Sezer1 race
- Sarah Elbaad1 race
- Sieneke Hopmans1 race
From the team results above. A name opens the search: a partner can have more than one page.
Rotterdam 2026, against 2,721 Open Men
Shape of the race
This chart shows where Jonathan sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on Roxzone (faster than 90% of the field), weakest on Row (faster than 18%).
See the numbers
| Part | Jonathan: faster than |
|---|---|
| Ski | 89% |
| Push | 44% |
| Pull | 19% |
| BBJ | 69% |
| Row | 18% |
| Carry | 41% |
| Lunges | 26% |
| Wall balls | 79% |
| Roxzone | 90% |
| Runs | 85% |
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 Jonathan beat on each part of the race, at this race.Best: Roxzone (faster than 90%); weakest: Row (faster than 18%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Jonathan's time on each part against the typical Open Men finisher at this race.Best: Runs (8 km) (6:00 faster); weakest: Sled pull (0:59 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: Jonathan against the typical Open 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.Jonathan: 35:37 running, 37:07 at the stations and 5:10 in the roxzone; the longest station was the sandbag lunges (6:09).Below, Typical Open Men: 41:14 running, 37:12 at the stations and 6:55 in the roxzone; the longest station was the wall balls (7:15).
See the numbers
| Part | Jonathan | Typical Open Men |
|---|---|---|
| Run 1 | 3:50 | 4:54 |
| SkiErg | 4:23 | 4:45 |
| Run 2 | 5:31 | 4:43 |
| Sled push | 2:50 | 2:44 |
| Run 3 | 4:01 | 5:02 |
| Sled pull | 5:30 | 4:31 |
| Run 4 | 4:17 | 5:06 |
| Burpee broad jump | 4:59 | 5:43 |
| Run 5 | 4:40 | 5:11 |
| Row | 5:17 | 4:51 |
| Run 6 | 4:12 | 5:07 |
| Farmers carry | 2:18 | 2:11 |
| Run 7 | 4:08 | 5:08 |
| Sandbag lunges | 6:09 | 5:12 |
| Run 8 | 4:58 | 6:03 |
| Wall balls | 5:42 | 7:15 |
| Roxzone | 5:10 | 6:55 |
| Finish | 1:17:47 | 1:26:30 |
The race in order, left to right. A wider block than the one below is slower than typical.
Sled pull cost 0:59 against the typical Open Men finisher at Rotterdam 2026. The sled pull guide shows whether that is strength or pacing, and the workouts that fix it.
Fix sled pull. Then beat 1:17:47.
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- 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
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