NED Mel Hak
3 HYROX races over 2 seasons: 1 solo, 2 in a team with 2 partners.
One best per race type
3 results at 3 races
901st of 1,912 Open Men (faster than 52%). Against the 58 who finished around 1:26:47: most time gained on the eight runs (0:16), most lost on sandbag lunges (1:10). Runs 5 to 8 took 1:16 more than runs 1 to 4 (them: 0:46 more).
| Part | Time | Typical here | vs 1,912 Open Men here |
|---|---|---|---|
| Run 1: | 4:40 | 4:48 | faster than 58% |
| SkiErg: | 4:28 | 4:30 | faster than 54% |
| Run 2: | 4:59 | 5:13 | faster than 62% |
| Sled push: | 3:19 | 3:38 | faster than 67% |
| Run 3: | 5:27 | 5:40 | faster than 60% |
| Sled pull: | 5:47 | 5:04 | faster than 26% |
| Run 4: | 5:30 | 5:40 | faster than 57% |
| Burpee broad jump: | 6:18 | 5:43 | faster than 37% |
| Run 5: | 5:58 | 5:50 | faster than 44% |
| Row: | 4:44 | 4:48 | faster than 59% |
| Run 6: | 5:48 | 5:41 | faster than 44% |
| Farmers carry: | 2:17 | 2:13 | faster than 46% |
| Run 7: | 5:33 | 5:39 | faster than 55% |
| Sandbag lunges: | 6:14 | 5:10 | faster than 24% |
| Run 8: | 4:33 | 4:54 | faster than 62% |
| Wall balls: | 6:57 | 7:20 | faster than 56% |
| Roxzone: | 5:03 | 5:40 | faster than 67% |
| Runs (8 km) | 42:24 | 43:51 | faster than 58% |
| Stations (8) | 40:04 | ||
| Finish | 1:27:27 | 1:28:30 | 901st of 1,912 · faster than 52% |
262nd of 736 Doubles Men (faster than 64%).
| Part | Time | Typical here | vs 736 Doubles Men here |
|---|---|---|---|
| Run 1: | 4:32 | 5:14 | faster than 83% |
| SkiErg: | 4:09 | 4:00 | faster than 29% |
| Run 2: | 4:08 | 4:35 | faster than 77% |
| Sled push: | 1:52 | 1:42 | faster than 26% |
| Run 3: | 4:27 | 4:52 | faster than 72% |
| Sled pull: | 3:03 | 2:46 | faster than 31% |
| Run 4: | 4:38 | 4:54 | faster than 64% |
| Burpee broad jump: | 3:10 | 2:59 | faster than 39% |
| Run 5: | 4:38 | 4:59 | faster than 69% |
| Row: | 4:25 | 4:25 | faster than 50% |
| Run 6: | 4:37 | 4:56 | faster than 65% |
| Farmers carry: | 1:27 | 1:32 | faster than 67% |
| Run 7: | 4:38 | 4:54 | faster than 64% |
| Sandbag lunges: | 2:44 | 3:13 | faster than 82% |
| Run 8: | 5:11 | 5:12 | faster than 51% |
| Wall balls: | 4:14 | 4:02 | faster than 35% |
| Roxzone: | 5:40 | 6:06 | faster than 63% |
| Runs (8 km) | 36:45 | 40:01 | faster than 70% |
| Stations (8) | 25:04 | ||
| Finish | 1:07:25 | 1:10:54 | 262nd of 736 · faster than 64% |
250th of 1,284 Doubles Mixed (faster than 80%). Against the 40 who finished around 1:14:27: most time gained on the eight runs (1:07), most lost on sled pull (0:47). Runs 5 to 8 took 0:27 more than runs 1 to 4 (them: 0:55 more).
| Part | Time | Typical here | vs 1,284 Doubles Mixed here |
|---|---|---|---|
| Run 1: | 5:17 | 5:57 | faster than 77% |
| SkiErg: | 4:15 | 4:13 | faster than 45% |
| Run 2: | 4:53 | 5:35 | faster than 82% |
| Sled push: | 1:57 | 1:58 | faster than 52% |
| Run 3: | 5:00 | 5:50 | faster than 87% |
| Sled pull: | 4:13 | 3:51 | faster than 33% |
| Run 4: | 5:08 | 5:52 | faster than 83% |
| Burpee broad jump: | 3:54 | 3:48 | faster than 45% |
| Run 5: | 5:12 | 6:03 | faster than 85% |
| Row: | 4:30 | 4:41 | faster than 73% |
| Run 6: | 5:11 | 5:55 | faster than 82% |
| Farmers carry: | 1:58 | 1:48 | faster than 29% |
| Run 7: | 5:02 | 5:56 | faster than 86% |
| Sandbag lunges: | 3:30 | 3:55 | faster than 69% |
| Run 8: | 5:20 | 6:20 | faster than 86% |
| Wall balls: | 3:34 | 4:03 | faster than 86% |
| Roxzone: | 5:33 | 6:38 | faster than 79% |
| Runs (8 km) | 40:58 | 47:42 | faster than 85% |
| Stations (8) | 27:51 | ||
| Finish | 1:14:17 | 1:23:12 | 250th of 1,284 · faster than 80% |
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.
2 team partners
- Bas De Ruiter1 race
- Floor Van Bruggen1 race
From the team results above. A name opens the search: a partner can have more than one page.
Utrecht 2025, against 1,912 Open Men
Shape of the race
This chart shows where Mel sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on Push (faster than 68% of the field), weakest on Lunges (faster than 24%).
See the numbers
| Part | Mel: faster than |
|---|---|
| Ski | 54% |
| Push | 68% |
| Pull | 26% |
| BBJ | 37% |
| Row | 59% |
| Carry | 46% |
| Lunges | 24% |
| Wall balls | 57% |
| Roxzone | 67% |
| Runs | 58% |
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 Mel beat on each part of the race, at this race.Best: Sled push (faster than 68%); weakest: Sandbag lunges (faster than 24%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Mel's time on each part against the typical Open Men finisher at this race.Best: Runs (8 km) (1:27 faster); weakest: Sandbag lunges (1:04 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: Mel 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.Mel: 42:28 running, 40:04 at the stations and 5:03 in the roxzone; the longest station was the wall balls (6:57).Below, Typical Open Men: 43:25 running, 38:26 at the stations and 5:40 in the roxzone; the longest station was the wall balls (7:20).
See the numbers
| Part | Mel | Typical Open Men |
|---|---|---|
| Run 1 | 4:40 | 4:48 |
| SkiErg | 4:28 | 4:30 |
| Run 2 | 4:59 | 5:13 |
| Sled push | 3:19 | 3:38 |
| Run 3 | 5:27 | 5:40 |
| Sled pull | 5:47 | 5:04 |
| Run 4 | 5:30 | 5:40 |
| Burpee broad jump | 6:18 | 5:43 |
| Run 5 | 5:58 | 5:50 |
| Row | 4:44 | 4:48 |
| Run 6 | 5:48 | 5:41 |
| Farmers carry | 2:17 | 2:13 |
| Run 7 | 5:33 | 5:39 |
| Sandbag lunges | 6:14 | 5:10 |
| Run 8 | 4:33 | 4:54 |
| Wall balls | 6:57 | 7:20 |
| Roxzone | 5:03 | 5:40 |
| Finish | 1:27:27 | 1:28:30 |
The race in order, left to right. A wider block than the one below is slower than typical.
Sandbag lunges cost 1:04 against the typical Open Men finisher at Utrecht 2025. The sandbag lunges guide shows whether that is strength or pacing, and the workouts that fix it.
Fix sandbag lunges. Then beat 1:27:27.
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.
