GER Lys-Frederik Nack
8 HYROX races over 3 seasons, all in a team with 4 partners.
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 Lys-Frederik Nack at each race, oldest on the left; lower is faster.The best was 1:09:29 at Gdańsk (Oct 2026); Lys-Frederik Nack was 12:07 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Hamburg | Nov 2024 | Doubles Mixed | 1:21:36 |
| Copenhagen | Mar 2025 | Doubles Mixed | 1:14:21 |
| Stockholm | Dec 2025 | Doubles Mixed | 1:10:55 |
| Cologne | Apr 2026 | Doubles Mixed | 1:09:45 |
| Gdańsk | Oct 2026 | Doubles Mixed | 1:09:29 |
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.
This line shows the finish time of Lys-Frederik Nack at each race, oldest on the left; lower is faster.The best was 1:05:25 at Karlsruhe (Oct 2026); Lys-Frederik Nack was 12:11 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Hamburg | Oct 2025 | Doubles Men | 1:17:36 |
| Karlsruhe | Oct 2026 | Doubles Men | 1:05:25 |
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.
8 results at 8 races
151st of 852 Doubles Mixed (faster than 82%).
| Part | Time | Typical here | vs 852 Doubles Mixed here |
|---|---|---|---|
| Run 1: | 3:51 | 4:30 | faster than 80% |
| SkiErg: | 4:17 | 4:22 | faster than 60% |
| Run 2: | 4:36 | 5:23 | faster than 80% |
| Sled push: | 2:50 | 2:30 | faster than 27% |
| Run 3: | 4:49 | 5:41 | faster than 81% |
| Sled pull: | 3:34 | 3:38 | faster than 54% |
| Run 4: | 4:44 | 5:39 | faster than 82% |
| Burpee broad jump: | 3:02 | 3:42 | faster than 76% |
| Run 5: | 4:56 | 5:45 | faster than 79% |
| Row: | 4:20 | 4:43 | faster than 88% |
| Run 6: | 4:44 | 5:36 | faster than 83% |
| Farmers carry: | 1:52 | 1:47 | faster than 39% |
| Run 7: | 4:47 | 5:38 | faster than 82% |
| Sandbag lunges: | 3:13 | 4:00 | faster than 82% |
| Run 8: | 5:07 | 6:22 | faster than 87% |
| Wall balls: | 3:36 | 4:25 | faster than 91% |
| Roxzone: | 5:19 | 6:55 | faster than 84% |
| Runs (8 km) | 37:31 | 44:44 | faster than 82% |
| Stations (8) | 26:44 | ||
| Finish | 1:09:29 | 1:21:20 | 151st of 852 · faster than 82% |
108th of 1,130 Doubles Men (faster than 90%). Against the 35 who finished around 1:05:39: most time gained on burpee broad jump (0:32), most lost on the eight runs (0:38). Runs 5 to 8 took 1:32 more than runs 1 to 4 (them: 1:09 more).
| Part | Time | Typical here | vs 1,130 Doubles Men here |
|---|---|---|---|
| Run 1: | 3:21 | 3:56 | faster than 81% |
| SkiErg: | 3:57 | 3:59 | faster than 55% |
| Run 2: | 4:42 | 5:34 | faster than 84% |
| Sled push: | 1:42 | 1:53 | faster than 75% |
| Run 3: | 4:54 | 5:56 | faster than 87% |
| Sled pull: | 2:39 | 3:24 | faster than 91% |
| Run 4: | 4:54 | 6:00 | faster than 88% |
| Burpee broad jump: | 2:23 | 3:29 | faster than 95% |
| Run 5: | 5:13 | 6:11 | faster than 84% |
| Row: | 4:13 | 4:35 | faster than 91% |
| Run 6: | 5:02 | 6:02 | faster than 86% |
| Farmers carry: | 1:49 | 1:40 | faster than 32% |
| Run 7: | 4:58 | 6:04 | faster than 88% |
| Sandbag lunges: | 3:35 | 3:48 | faster than 61% |
| Run 8: | 4:10 | 5:01 | faster than 83% |
| Wall balls: | 3:54 | 4:35 | faster than 87% |
| Roxzone: | 4:08 | 5:30 | faster than 89% |
| Runs (8 km) | 37:09 | 45:19 | faster than 87% |
| Stations (8) | 24:12 | ||
| Finish | 1:05:25 | 1:18:24 | 108th of 1,130 · faster than 90% |
278th of 726 Pro Doubles Men (faster than 61%).
| Part | Time | Typical here | vs 726 Pro Doubles Men here |
|---|---|---|---|
| Run 1: | 3:12 | 3:09 | faster than 42% |
| SkiErg: | 4:00 | 3:49 | faster than 24% |
| Run 2: | 3:25 | 3:24 | faster than 46% |
| Sled push: | 2:11 | 2:23 | faster than 72% |
| Run 3: | 3:39 | 3:37 | faster than 46% |
| Sled pull: | 3:08 | 3:38 | faster than 83% |
| Run 4: | 3:53 | 3:38 | faster than 30% |
| Burpee broad jump: | 2:18 | 2:45 | faster than 82% |
| Run 5: | 3:40 | 3:42 | faster than 51% |
| Row: | 3:59 | 4:13 | faster than 83% |
| Run 6: | 3:32 | 3:41 | faster than 61% |
| Farmers carry: | 1:50 | 1:42 | faster than 28% |
| Run 7: | 3:54 | 3:44 | faster than 37% |
| Sandbag lunges: | 3:34 | 3:37 | faster than 53% |
| Run 8: | 5:05 | 5:10 | faster than 53% |
| Wall balls: | 4:04 | 4:13 | faster than 60% |
| Roxzone: | — | ||
| Runs (8 km) | 30:16 | 30:18 | faster than 50% |
| Stations (8) | 25:04 | ||
| Finish | 1:06:08 | 1:09:00 | 278th of 726 · faster than 61% |
198th of 1,438 Doubles Mixed (faster than 86%). Against the 44 who finished around 1:10:29: most time gained on sled pull (0:29), most lost on the eight runs (0:54). Runs 5 to 8 took 0:50 more than runs 1 to 4 (them: 1:18 more).
| Part | Time | Typical here | vs 1,438 Doubles Mixed here |
|---|---|---|---|
| Run 1: | 4:20 | 4:40 | faster than 65% |
| SkiErg: | 4:14 | 4:13 | faster than 48% |
| Run 2: | 5:06 | 5:42 | faster than 74% |
| Sled push: | 1:58 | 2:15 | faster than 82% |
| Run 3: | 5:11 | 5:58 | faster than 81% |
| Sled pull: | 2:40 | 3:32 | faster than 95% |
| Run 4: | 5:12 | 5:59 | faster than 81% |
| Burpee broad jump: | 3:06 | 3:30 | faster than 71% |
| Run 5: | 5:27 | 6:08 | faster than 76% |
| Row: | 4:21 | 4:46 | faster than 91% |
| Run 6: | 5:09 | 6:02 | faster than 83% |
| Farmers carry: | 1:32 | 1:41 | faster than 74% |
| Run 7: | 5:19 | 6:06 | faster than 80% |
| Sandbag lunges: | 3:07 | 3:52 | faster than 85% |
| Run 8: | 4:44 | 5:33 | faster than 81% |
| Wall balls: | 3:35 | 4:33 | faster than 96% |
| Roxzone: | 4:52 | 6:14 | faster than 88% |
| Runs (8 km) | 40:24 | 46:06 | faster than 80% |
| Stations (8) | 24:33 | ||
| Finish | 1:09:45 | 1:21:03 | 198th of 1,438 · faster than 86% |
331st of 1,457 Doubles Mixed (faster than 77%). Against the 45 who finished around 1:11:53: most time gained on wall balls (0:41), most lost on the eight runs (0:32). Runs 5 to 8 took 1:36 more than runs 1 to 4 (them: 1:05 more).
| Part | Time | Typical here | vs 1,457 Doubles Mixed here |
|---|---|---|---|
| Run 1: | 4:42 | 5:07 | faster than 69% |
| SkiErg: | 4:05 | 4:10 | faster than 63% |
| Run 2: | 4:43 | 5:08 | faster than 70% |
| Sled push: | 1:48 | 1:53 | faster than 61% |
| Run 3: | 4:49 | 5:22 | faster than 75% |
| Sled pull: | 2:54 | 3:40 | faster than 89% |
| Run 4: | 4:57 | 5:24 | faster than 70% |
| Burpee broad jump: | 3:04 | 3:31 | faster than 74% |
| Run 5: | 5:15 | 5:31 | faster than 62% |
| Row: | 4:16 | 4:37 | faster than 84% |
| Run 6: | 5:00 | 5:27 | faster than 70% |
| Farmers carry: | 1:44 | 1:39 | faster than 40% |
| Run 7: | 5:10 | 5:27 | faster than 63% |
| Sandbag lunges: | 3:11 | 3:48 | faster than 82% |
| Run 8: | 5:22 | 5:46 | faster than 67% |
| Wall balls: | 3:37 | 4:34 | faster than 94% |
| Roxzone: | 6:26 | 7:22 | faster than 75% |
| Runs (8 km) | 39:55 | 43:17 | faster than 69% |
| Stations (8) | 24:39 | ||
| Finish | 1:10:55 | 1:19:08 | 331st of 1,457 · faster than 77% |
667th of 1,191 Doubles Men (faster than 44%). Against the 35 who finished around 1:17:18: most time gained on wall balls (1:03), most lost on the eight runs (4:26). Runs 5 to 8 took 1:29 more than runs 1 to 4 (them: 0:26 more).
| Part | Time | Typical here | vs 1,191 Doubles Men here |
|---|---|---|---|
| Run 1: | 6:10 | 5:41 | faster than 31% |
| SkiErg: | 4:07 | 3:56 | faster than 25% |
| Run 2: | 5:05 | 4:48 | faster than 37% |
| Sled push: | 1:24 | 1:43 | faster than 93% |
| Run 3: | 5:41 | 5:05 | faster than 25% |
| Sled pull: | 2:26 | 3:01 | faster than 89% |
| Run 4: | 5:59 | 5:09 | faster than 18% |
| Burpee broad jump: | 2:32 | 3:14 | faster than 86% |
| Run 5: | 6:13 | 5:17 | faster than 18% |
| Row: | 4:36 | 4:27 | faster than 34% |
| Run 6: | 5:53 | 5:11 | faster than 23% |
| Farmers carry: | 1:33 | 1:38 | faster than 65% |
| Run 7: | 6:01 | 5:09 | faster than 19% |
| Sandbag lunges: | 3:00 | 3:36 | faster than 84% |
| Run 8: | 6:17 | 5:36 | faster than 29% |
| Wall balls: | 3:31 | 4:25 | faster than 97% |
| Roxzone: | 7:16 | 7:16 | faster than 50% |
| Runs (8 km) | 47:16 | 42:08 | faster than 25% |
| Stations (8) | 23:09 | ||
| Finish | 1:17:36 | 1:15:47 | 667th of 1,191 · faster than 44% |
321st of 742 Doubles Mixed (faster than 56%).
| Part | Time | Typical here | vs 742 Doubles Mixed here |
|---|---|---|---|
| Run 1: | 5:42 | 5:37 | faster than 46% |
| SkiErg: | 4:08 | 4:15 | faster than 69% |
| Run 2: | 5:09 | 4:58 | faster than 40% |
| Sled push: | 1:53 | 2:01 | faster than 68% |
| Run 3: | 5:26 | 5:11 | faster than 36% |
| Sled pull: | 2:44 | 3:25 | faster than 89% |
| Run 4: | 5:23 | 5:13 | faster than 41% |
| Burpee broad jump: | 2:50 | 3:15 | faster than 72% |
| Run 5: | 5:26 | 5:17 | faster than 42% |
| Row: | 4:29 | 4:38 | faster than 67% |
| Run 6: | 5:19 | 5:14 | faster than 46% |
| Farmers carry: | 1:40 | 1:42 | faster than 53% |
| Run 7: | 5:21 | 5:14 | faster than 45% |
| Sandbag lunges: | 2:44 | 3:39 | faster than 92% |
| Run 8: | 5:31 | 5:34 | faster than 52% |
| Wall balls: | 3:50 | 4:02 | faster than 65% |
| Roxzone: | 6:55 | 6:29 | faster than 38% |
| Runs (8 km) | 43:13 | 42:22 | faster than 44% |
| Stations (8) | 24:18 | ||
| Finish | 1:14:21 | 1:16:20 | 321st of 742 · faster than 56% |
351st of 618 Doubles Mixed (faster than 43%).
| Part | Time | Typical here | vs 618 Doubles Mixed here |
|---|---|---|---|
| Run 1: | 5:21 | 5:20 | faster than 48% |
| SkiErg: | 4:07 | 4:11 | faster than 61% |
| Run 2: | 5:33 | 5:13 | faster than 34% |
| Sled push: | 1:38 | 1:40 | faster than 57% |
| Run 3: | 6:13 | 5:29 | faster than 19% |
| Sled pull: | 2:42 | 3:25 | faster than 91% |
| Run 4: | 6:12 | 5:34 | faster than 22% |
| Burpee broad jump: | 2:52 | 3:28 | faster than 80% |
| Run 5: | 6:06 | 5:37 | faster than 28% |
| Row: | 4:42 | 4:35 | faster than 37% |
| Run 6: | 6:11 | 5:33 | faster than 23% |
| Farmers carry: | 1:42 | 1:44 | faster than 57% |
| Run 7: | 6:10 | 5:32 | faster than 25% |
| Sandbag lunges: | 3:17 | 3:56 | faster than 82% |
| Run 8: | 6:22 | 5:57 | faster than 32% |
| Wall balls: | 4:02 | 4:12 | faster than 59% |
| Roxzone: | 8:34 | 7:35 | faster than 27% |
| Runs (8 km) | 48:05 | 44:18 | faster than 28% |
| Stations (8) | 25:02 | ||
| Finish | 1:21:36 | 1:19:32 | 351st of 618 · faster than 43% |
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. 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. * 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.
The fastest Lys-Frederik has done each station
| Part | Best | Race | Typical |
|---|---|---|---|
| SkiErg | 4:05 | Stockholm 2025 · best of 5 | 4:21 |
| Sled push | 1:38 | Hamburg 2024 · best of 5 | 2:12 |
| Sled pull | 2:40 | Cologne 2026 · best of 5 | 3:59 |
| Burpee broad jump | 2:50 | Copenhagen 2025 · best of 5 | 3:36 |
| Row | 4:16 | Stockholm 2025 · best of 5 | 4:47 |
| Farmers carry | 1:32 | Cologne 2026 · best of 5 | 1:50 |
| Sandbag lunges | 2:44 | Copenhagen 2025 · best of 5 | 4:03 |
| Wall balls | 3:35 | Cologne 2026 · best of 5 | 4:34 |
| Runs (8 km) | 37:31 | Gdańsk 2026 · best of 5 | 45:37 |
| Roxzone | 4:52 | Cologne 2026 · best of 5 | 7:08 |
How to read
Each station's best across Lys-Frederik's Doubles Mixed races, from different races, against the typical Doubles Mixed split. Venues differ (sled carpets, run laps, where the mats sit), so a best can owe something to the venue.
4 team partners
- Ariana Marandi4 races
- Zoran Malic2 races
- Ariana Mohammadpour Marandi1 race
- Emil Nack1 race
From the team results above. A name opens the search: a partner can have more than one page.
Gdańsk 2026, against 852 Doubles Mixed
Shape of the race
This chart shows where Lys-Frederik sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on Wall balls (faster than 92% of the field), weakest on Push (faster than 28%).
See the numbers
| Part | Lys-Frederik: faster than |
|---|---|
| Ski | 60% |
| Push | 28% |
| Pull | 55% |
| BBJ | 76% |
| Row | 88% |
| Carry | 40% |
| Lunges | 83% |
| Wall balls | 92% |
| Roxzone | 84% |
| Runs | 82% |
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 Lys-Frederik beat on each part of the race, at this race.Best: Wall balls (faster than 92%); weakest: Sled push (faster than 28%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Lys-Frederik's time on each part against the typical Doubles Mixed finisher at this race.Best: Runs (8 km) (7:13 faster); weakest: Sled push (0:20 slower).
Green, left of centre: faster than the typical Doubles Mixed finisher at this race. Orange, right: slower, and by how much.
The race as one bar: Lys-Frederik against the typical Doubles Mixed 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.Lys-Frederik: 37:34 running, 26:44 at the stations and 5:19 in the roxzone; the longest station was the row (4:20).Below, Typical Doubles Mixed: 44:34 running, 29:07 at the stations and 6:55 in the roxzone; the longest station was the row (4:43).
See the numbers
| Part | Lys-Frederik | Typical Doubles Mixed |
|---|---|---|
| Run 1 | 3:51 | 4:30 |
| SkiErg | 4:17 | 4:22 |
| Run 2 | 4:36 | 5:23 |
| Sled push | 2:50 | 2:30 |
| Run 3 | 4:49 | 5:41 |
| Sled pull | 3:34 | 3:38 |
| Run 4 | 4:44 | 5:39 |
| Burpee broad jump | 3:02 | 3:42 |
| Run 5 | 4:56 | 5:45 |
| Row | 4:20 | 4:43 |
| Run 6 | 4:44 | 5:36 |
| Farmers carry | 1:52 | 1:47 |
| Run 7 | 4:47 | 5:38 |
| Sandbag lunges | 3:13 | 4:00 |
| Run 8 | 5:07 | 6:22 |
| Wall balls | 3:36 | 4:25 |
| Roxzone | 5:19 | 6:55 |
| Finish | 1:09:29 | 1:21:20 |
The race in order, left to right. A wider block than the one below is slower than typical.
Sled push cost 0:20 against the typical Doubles Mixed finisher at Gdańsk 2026. The sled push guide shows whether that is strength or pacing, and the workouts that fix it.
Fix sled push. Then beat 1:09:29.
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.
