GBR Paul Gander
2 HYROX races over 2 seasons. Best Open Men time: 2:30:54 at Cardiff 2026.
Open Men: finish time, race by race
Oldest to newest; a line going down means getting fasterThis line shows the finish time of Paul Gander at each race, oldest on the left; lower is faster.The best was 2:30:54 at Cardiff (Apr 2026); Paul Gander was 23:32 slower at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Cardiff | Apr 2026 | Open Men | 2:30:54 |
| Birmingham | Oct 2026 | Open Men | 2:54:26 |
Each dot is one Open Men race; click one for that race's report. Not enough complete, clean Open Men races yet to measure the change.
2 results at 2 races
3,829th of 3,831 Open Men (faster than 0%). Against the 114 who finished around 1:57:54: most time gained on farmers carry (0:10), most lost on sandbag lunges (13:51). Runs 5 to 8 took 2:47 more than runs 1 to 4 (them: 2:16 more).
| Part | Time | Typical here | vs 3,831 Open Men here |
|---|---|---|---|
| Run 1: | 6:21 | 5:09 | faster than 10% |
| SkiErg: | 5:08 | 4:33 | faster than 8% |
| Run 2: | 5:55 | 4:31 | faster than 5% |
| Sled push: | 6:58 | 3:20 | faster than 0% |
| Run 3: | 6:15 | 4:51 | faster than 8% |
| Sled pull: | 8:00 | 4:36 | faster than 1% |
| Run 4: | 7:24 | 4:51 | faster than 1% |
| Burpee broad jump: | 16:43 | 5:33 | faster than 0% |
| Run 5: | 6:28 | 4:59 | faster than 8% |
| Row: | 6:14 | 4:48 | faster than 1% |
| Run 6: | 6:25 | 4:52 | faster than 7% |
| Farmers carry: | 2:54 | 2:08 | faster than 12% |
| Run 7: | 7:11 | 4:52 | faster than 3% |
| Sandbag lunges: | 22:15 | 5:08 | faster than 0% |
| Run 8: | 8:38 | 5:11 | faster than 3% |
| Wall balls: | — | 7:05 | |
| Roxzone: | 12:36 | 6:25 | faster than 1% |
| Runs (8 km) | 54:34 | 39:20 | faster than 4% |
| Stations (8) | 1:47:20 | ||
| Finish | 2:54:26 | 1:24:06 | 3829th of 3,831 · faster than 0% |
2,710th of 2,728 Open Men (faster than 0%). Against the 83 who finished around 1:58:53: most time gained on sled push (0:17), most lost on sandbag lunges (11:49). Runs 5 to 8 took 1:04 less than runs 1 to 4 (them: 3:28 more).
| Part | Time | Typical here | vs 2,728 Open Men here |
|---|---|---|---|
| Run 1: | 6:13 | 5:08 | faster than 10% |
| SkiErg: | 4:55 | 4:34 | faster than 18% |
| Run 2: | 9:58 | 4:45 | faster than 0% |
| Sled push: | 3:41 | 3:05 | faster than 22% |
| Run 3: | 8:31 | 5:07 | faster than 2% |
| Sled pull: | 6:57 | 4:21 | faster than 4% |
| Run 4: | 8:40 | 5:06 | faster than 1% |
| Burpee broad jump: | 15:21 | 5:50 | faster than 0% |
| Run 5: | 8:52 | 5:12 | faster than 2% |
| Row: | 6:14 | 4:49 | faster than 1% |
| Run 6: | 7:27 | 5:21 | faster than 9% |
| Farmers carry: | 4:04 | 2:43 | faster than 8% |
| Run 7: | 6:57 | 4:49 | faster than 6% |
| Sandbag lunges: | 19:55 | 5:01 | faster than 0% |
| Run 8: | 9:03 | 5:58 | faster than 7% |
| Wall balls: | 15:13 | 6:46 | faster than 1% |
| Roxzone †: | 8:58 | ||
| Runs (8 km) | 1:05:36 | 41:35 | faster than 2% |
| Stations (8) | 1:16:20 | ||
| Finish | 2:30:54 | 1:23:41 | 2710th of 2,728 · faster than 0% |
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 organiser timed all eight stations and the total is theirs, but one split is not used in comparisons: it was under our floor for that station (just under the fastest Elite 15 splits ever), which usually means a timing slip at the mats or a short course. Open the splits to see it. † 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. The age group is the one entered for that race.
The fastest Paul has done each station
| Part | Best | Race | Typical |
|---|---|---|---|
| SkiErg | 4:55 | Cardiff 2026 · best of 2 | 4:34 |
| Sled push | 3:41 | Cardiff 2026 · best of 2 | 3:04 |
| Sled pull | 6:57 | Cardiff 2026 · best of 2 | 4:57 |
| Burpee broad jump | 15:21 | Cardiff 2026 · best of 2 | 5:38 |
| Row | 6:14 | Birmingham Birm · best of 2 | 4:53 |
| Farmers carry | 2:54 | Birmingham Birm · best of 2 | 2:11 |
| Sandbag lunges | 19:55 | Cardiff 2026 · best of 2 | 5:20 |
| Wall balls | 15:13 | Cardiff 2026 | 7:03 |
| Runs (8 km) | 54:34 | Birmingham Birm · best of 2 | 41:47 |
| Roxzone | 12:36 | Birmingham Birm | 7:23 |
How to read
Each station's best across Paul's Open Men races, from different races, against the typical Open Men split. Venues differ (sled carpets, run laps, where the mats sit), so a best can owe something to the venue.
Cardiff 2026, against 2,728 Open Men
Shape of the race
This chart shows where Paul 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 22% of the field), weakest on Lunges (faster than 0%).
See the numbers
| Part | Paul: faster than |
|---|---|
| Ski | 18% |
| Push | 22% |
| Pull | 5% |
| BBJ | 1% |
| Row | 2% |
| Carry | 8% |
| Lunges | 0% |
| Wall balls | 2% |
| Roxzone | 3% |
| Runs | 2% |
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 Paul beat on each part of the race, at this race.Best: Sled push (faster than 22%); weakest: Sandbag lunges (faster than 0%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Paul's time on each part against the typical Open Men finisher at this race.Best: SkiErg (0:21 slower); weakest: Runs (8 km) (24:01 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: Paul 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.Paul: 1:05:42 running, 1:16:20 at the stations and 8:58 in the roxzone; the longest station was the sandbag lunges (19:55) and the shortest the sled push (3:41).Below, Typical Open Men: 41:26 running, 37:09 at the stations and 3:57 in the roxzone; the longest station was the wall balls (6:46).
See the numbers
| Part | Paul | Typical Open Men |
|---|---|---|
| Run 1 | 6:13 | 5:08 |
| SkiErg | 4:55 | 4:34 |
| Run 2 | 9:58 | 4:45 |
| Sled push | 3:41 | 3:05 |
| Run 3 | 8:31 | 5:07 |
| Sled pull | 6:57 | 4:21 |
| Run 4 | 8:40 | 5:06 |
| Burpee broad jump | 15:21 | 5:50 |
| Run 5 | 8:52 | 5:12 |
| Row | 6:14 | 4:49 |
| Run 6 | 7:27 | 5:21 |
| Farmers carry | 4:04 | 2:43 |
| Run 7 | 6:57 | 4:49 |
| Sandbag lunges | 19:55 | 5:01 |
| Run 8 | 9:03 | 5:58 |
| Wall balls | 15:13 | 6:46 |
| Roxzone | 8:58 | 3:57 |
| Finish | 2:30:54 | 1:23:41 |
The race in order, left to right. A wider block than the one below is slower than typical.
Sandbag lunges cost 14:54 against the typical Open Men finisher at Cardiff 2026. The sandbag lunges guide shows whether that is strength or pacing, and the workouts that fix it.
Fix sandbag lunges. Then beat 2:30:54.
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.
