USA Lauren Spak
5 HYROX races over 2 seasons: 2 solo, 3 in a team with 3 partners.
One best per race type
Open Women: finish time, race by race
Oldest to newest; a line going down means getting fasterThis line shows the finish time of Lauren Spak at each race, oldest on the left; lower is faster.The best was 1:15:18 at Houston (Mar 2026); Lauren Spak was 1:26 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Dallas | Nov 2025 | Open Women | 1:16:44 |
| Houston | Mar 2026 | Open Women | 1:15:18 |
Each dot is one Open Women race; click one for that race's report. Not enough complete, clean Open Women races yet to measure the change.
5 results at 3 races
79th of 1,997 Open Women (faster than 96%). Against the 60 who finished around 1:16:26: most time gained on burpee broad jump (0:49), most lost on the eight runs (1:29). Runs 5 to 8 took 0:12 more than runs 1 to 4 (them: 0:06 more).
| Part | Time | Typical here | vs 1,997 Open Women here |
|---|---|---|---|
| Run 1: | 5:05 | 6:10 | faster than 88% |
| SkiErg: | 4:44 | 5:26 | faster than 96% |
| Run 2: | 4:39 | 5:45 | faster than 87% |
| Sled push: | 2:18 | 3:13 | faster than 93% |
| Run 3: | 4:50 | 6:05 | faster than 89% |
| Sled pull: | 4:41 | 6:44 | faster than 92% |
| Run 4: | 4:56 | 6:07 | faster than 86% |
| Burpee broad jump: | 3:51 | 7:10 | faster than 98% |
| Run 5: | 5:01 | 6:19 | faster than 88% |
| Row: | 4:53 | 5:39 | faster than 96% |
| Run 6: | 4:51 | 6:09 | faster than 88% |
| Farmers carry: | 1:50 | 2:29 | faster than 94% |
| Run 7: | 4:55 | 6:07 | faster than 87% |
| Sandbag lunges: | 4:05 | 5:43 | faster than 89% |
| Run 8: | 4:54 | 6:36 | faster than 92% |
| Wall balls: | 4:15 | 7:23 | faster than 97% |
| Roxzone: | 5:38 | 8:48 | faster than 95% |
| Runs (8 km) | 39:07 | 49:27 | faster than 89% |
| Stations (8) | 30:37 | ||
| Finish | 1:15:18 | 1:43:26 | 79th of 1,997 · faster than 96% |
118th of 356 Pro Doubles Women (faster than 67%).
| Part | Time | Typical here | vs 356 Pro Doubles Women here |
|---|---|---|---|
| Run 1: | 6:07 | 6:03 | faster than 48% |
| SkiErg: | 4:21 | 4:42 | faster than 84% |
| Run 2: | 5:15 | 5:27 | faster than 56% |
| Sled push: | 2:29 | 2:39 | faster than 63% |
| Run 3: | 5:25 | 5:48 | faster than 62% |
| Sled pull: | 4:42 | 5:17 | faster than 67% |
| Run 4: | 5:21 | 5:54 | faster than 67% |
| Burpee broad jump: | 3:24 | 3:54 | faster than 68% |
| Run 5: | 5:26 | 6:03 | faster than 66% |
| Row: | 4:37 | 5:03 | faster than 87% |
| Run 6: | 5:24 | 5:52 | faster than 64% |
| Farmers carry: | 2:22 | 2:01 | faster than 18% |
| Run 7: | 5:27 | 5:54 | faster than 63% |
| Sandbag lunges: | 3:42 | 4:18 | faster than 70% |
| Run 8: | 5:45 | 6:07 | faster than 60% |
| Wall balls: | 4:02 | 4:39 | faster than 74% |
| Roxzone: | 6:07 | 8:06 | faster than 79% |
| Runs (8 km) | 44:06 | 47:31 | faster than 62% |
| Stations (8) | 29:39 | ||
| Finish | 1:19:48 | 1:27:23 | 118th of 356 · faster than 67% |
100th of 1,494 Open Women (faster than 93%). Against the 45 who finished around 1:15:19: most time gained on sled push (0:32), most lost on the eight runs (1:10). Runs 5 to 8 took 0:22 less than runs 1 to 4 (them: 0:23 more).
| Part | Time | Typical here | vs 1,494 Open Women here |
|---|---|---|---|
| Run 1: | 5:18 | 6:08 | faster than 82% |
| SkiErg: | 4:35 | 5:11 | faster than 95% |
| Run 2: | 4:55 | 5:41 | faster than 81% |
| Sled push: | 1:46 | 2:47 | faster than 99% |
| Run 3: | 5:02 | 6:00 | faster than 86% |
| Sled pull: | 4:50 | 6:00 | faster than 83% |
| Run 4: | 5:03 | 6:03 | faster than 86% |
| Burpee broad jump: | 4:35 | 6:43 | faster than 90% |
| Run 5: | 5:01 | 6:11 | faster than 91% |
| Row: | 5:04 | 5:46 | faster than 95% |
| Run 6: | 4:58 | 6:05 | faster than 89% |
| Farmers carry: | 2:10 | 2:17 | faster than 60% |
| Run 7: | 4:59 | 6:07 | faster than 89% |
| Sandbag lunges: | 4:15 | 5:22 | faster than 81% |
| Run 8: | 4:58 | 6:26 | faster than 93% |
| Wall balls: | 5:06 | 6:51 | faster than 86% |
| Roxzone †: | 4:09 | ||
| Runs (8 km) | 40:14 | 49:10 | faster than 89% |
| Stations (8) | 32:21 | ||
| Finish | 1:16:44 | 1:37:13 | 100th of 1,494 · faster than 93% |
162nd of 1,529 Doubles Women (faster than 89%). Against the 46 who finished around 1:15:10: most time gained on the roxzone (0:26), most lost on the eight runs (1:32). Runs 5 to 8 took 0:36 less than runs 1 to 4 (them: 0:07 more).
| Part | Time | Typical here | vs 1,529 Doubles Women here |
|---|---|---|---|
| Run 1: | 5:58 | 6:46 | faster than 78% |
| SkiErg: | 4:12 | 4:44 | faster than 96% |
| Run 2: | 5:31 | 6:09 | faster than 77% |
| Sled push: | 1:57 | 1:53 | faster than 42% |
| Run 3: | 5:35 | 6:27 | faster than 83% |
| Sled pull: | 3:39 | 4:23 | faster than 85% |
| Run 4: | 5:42 | 6:31 | faster than 81% |
| Burpee broad jump: | 3:29 | 4:15 | faster than 79% |
| Run 5: | 5:41 | 6:37 | faster than 83% |
| Row: | 4:49 | 5:31 | faster than 96% |
| Run 6: | 5:36 | 6:32 | faster than 83% |
| Farmers carry: | 1:38 | 1:52 | faster than 80% |
| Run 7: | 5:31 | 6:35 | faster than 86% |
| Sandbag lunges: | 2:56 | 3:45 | faster than 89% |
| Run 8: | 5:22 | 6:43 | faster than 88% |
| Wall balls: | 3:45 | 4:30 | faster than 90% |
| Roxzone: | 4:12 | 6:34 | faster than 94% |
| Runs (8 km) | 44:53 | 52:42 | faster than 84% |
| Stations (8) | 26:25 | ||
| Finish | 1:15:25 | 1:30:39 | 162nd of 1,529 · faster than 89% |
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. † 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. A dash in runs, stations and roxzone on a result from the live results service means the splits are not in yet (finish time only). The age group is the one entered for that race; for a team it is the team’s age group. A dash means the organiser did not publish that number for the result.
The fastest Lauren has done each station
| Part | Best | Race | Typical |
|---|---|---|---|
| SkiErg | 4:35 | Dallas 2025 · best of 2 | 5:16 |
| Sled push | 1:46 | Dallas 2025 · best of 2 | 2:55 |
| Sled pull | 4:41 | Houston 2026 · best of 2 | 5:47 |
| Burpee broad jump | 3:51 | Houston 2026 · best of 2 | 6:46 |
| Row | 4:53 | Houston 2026 · best of 2 | 5:31 |
| Farmers carry | 1:50 | Houston 2026 · best of 2 | 2:19 |
| Sandbag lunges | 4:05 | Houston 2026 · best of 2 | 5:13 |
| Wall balls | 4:15 | Houston 2026 · best of 2 | 6:43 |
| Runs (8 km) | 39:07 | Houston 2026 · best of 2 | 46:44 |
| Roxzone | 5:38 | Houston 2026 | 7:57 |
How to read
Each station's best across Lauren's Open Women races, from different races, against the typical Open Women split. Venues differ (sled carpets, run laps, where the mats sit), so a best can owe something to the venue.
3 team partners
- Kate Plagenz3 races
- Becca Borgeson1 race
- Katie Van Hoomissen1 race
From the team results above. A name opens the search: a partner can have more than one page.
Houston 2026, against 1,997 Open Women
Shape of the race
This chart shows where Lauren sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on BBJ (faster than 98% of the field), weakest on Lunges (faster than 89%).
See the numbers
| Part | Lauren: faster than |
|---|---|
| Ski | 97% |
| Push | 94% |
| Pull | 93% |
| BBJ | 98% |
| Row | 96% |
| Carry | 95% |
| Lunges | 89% |
| Wall balls | 98% |
| Roxzone | 96% |
| Runs | 90% |
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 Lauren beat on each part of the race, at this race.Best: Burpee broad jump (faster than 98%); weakest: Sandbag lunges (faster than 89%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Lauren's time on each part against the typical Open Women finisher at this race.Best: Runs (8 km) (10:20 faster); weakest: Farmers carry (0:39 faster).
Green, left of centre: faster than the typical Open Women finisher at this race. Orange, right: slower, and by how much.
The race as one bar: Lauren against the typical Open Women 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.Lauren: 39:11 running, 30:36 at the stations and 5:38 in the roxzone; the longest station was the row (4:53).Below, Typical Open Women: 49:19 running, 43:47 at the stations and 8:48 in the roxzone; the longest station was the wall balls (7:23).
See the numbers
| Part | Lauren | Typical Open Women |
|---|---|---|
| Run 1 | 5:05 | 6:10 |
| SkiErg | 4:44 | 5:26 |
| Run 2 | 4:39 | 5:45 |
| Sled push | 2:18 | 3:13 |
| Run 3 | 4:50 | 6:05 |
| Sled pull | 4:41 | 6:44 |
| Run 4 | 4:56 | 6:07 |
| Burpee broad jump | 3:51 | 7:10 |
| Run 5 | 5:01 | 6:19 |
| Row | 4:53 | 5:39 |
| Run 6 | 4:51 | 6:09 |
| Farmers carry | 1:50 | 2:29 |
| Run 7 | 4:55 | 6:07 |
| Sandbag lunges | 4:05 | 5:43 |
| Run 8 | 4:54 | 6:36 |
| Wall balls | 4:15 | 7:23 |
| Roxzone | 5:38 | 8:48 |
| Finish | 1:15:18 | 1:43:26 |
The race in order, left to right. A wider block than the one below is slower than typical.
Training for the next one? Let's beat 1:15:18.
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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
Free to download. Used by more than 40,000 HYROX athletes.
