GBR Phil Rooke
1 HYROX race over 1 season. Best Pro Men time: 1:16:41 at Birmingham Birm.
1 result at 1 race
358th of 693 Pro Men (faster than 48%).
| Part | Time | Typical here | vs 693 Pro Men here |
|---|---|---|---|
| Run 1: | 4:15 | 4:32 | faster than 72% |
| SkiErg: | 4:16 | 4:18 | faster than 58% |
| Run 2: | 3:45 | 3:58 | faster than 68% |
| Sled push: | 4:58 | 4:00 | faster than 15% |
| Run 3: | 4:01 | 4:14 | faster than 65% |
| Sled pull: | 5:15 | 4:58 | faster than 41% |
| Run 4: | 4:01 | 4:16 | faster than 65% |
| Burpee broad jump: | 3:25 | 4:07 | faster than 74% |
| Run 5: | 4:03 | 4:20 | faster than 66% |
| Row: | 4:52 | 4:30 | faster than 16% |
| Run 6: | 4:06 | 4:14 | faster than 57% |
| Farmers carry: | 2:05 | 2:05 | faster than 51% |
| Run 7: | 4:00 | 4:19 | faster than 68% |
| Sandbag lunges: | 6:09 | 4:44 | faster than 19% |
| Run 8: | 4:49 | 4:32 | faster than 38% |
| Wall balls: | 6:58 | 6:50 | faster than 48% |
| Roxzone: | 5:53 | 5:21 | faster than 34% |
| Runs (8 km) | 32:56 | 34:36 | faster than 62% |
| Stations (8) | 37:58 | ||
| Finish | 1:16:41 | 1:16:06 | 358th of 693 · faster than 48% |
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.
Birmingham Birm, against 693 Pro Men
Shape of the race
This chart shows where Phil 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 74% of the field), weakest on Push (faster than 16%).
See the numbers
| Part | Phil: faster than |
|---|---|
| Ski | 59% |
| Push | 16% |
| Pull | 41% |
| BBJ | 74% |
| Row | 16% |
| Carry | 51% |
| Lunges | 19% |
| Wall balls | 48% |
| Roxzone | 35% |
| Runs | 62% |
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 Phil beat on each part of the race, at this race.Best: Burpee broad jump (faster than 74%); weakest: Sled push (faster than 16%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Phil's time on each part against the typical Pro Men finisher at this race.Best: Runs (8 km) (1:40 faster); weakest: Sandbag lunges (1:25 slower).
Green, left of centre: faster than the typical Pro Men finisher at this race. Orange, right: slower, and by how much.
The race as one bar: Phil against the typical Pro 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.Phil: 33:01 running, 37:59 at the stations and 5:53 in the roxzone; the longest station was the wall balls (6:58).Below, Typical Pro Men: 34:25 running, 35:32 at the stations and 5:21 in the roxzone; the longest station was the wall balls (6:50).
See the numbers
| Part | Phil | Typical Pro Men |
|---|---|---|
| Run 1 | 4:15 | 4:32 |
| SkiErg | 4:16 | 4:18 |
| Run 2 | 3:45 | 3:58 |
| Sled push | 4:58 | 4:00 |
| Run 3 | 4:01 | 4:14 |
| Sled pull | 5:15 | 4:58 |
| Run 4 | 4:01 | 4:16 |
| Burpee broad jump | 3:25 | 4:07 |
| Run 5 | 4:03 | 4:20 |
| Row | 4:52 | 4:30 |
| Run 6 | 4:06 | 4:14 |
| Farmers carry | 2:05 | 2:05 |
| Run 7 | 4:00 | 4:19 |
| Sandbag lunges | 6:09 | 4:44 |
| Run 8 | 4:49 | 4:32 |
| Wall balls | 6:58 | 6:50 |
| Roxzone | 5:53 | 5:21 |
| Finish | 1:16:41 | 1:16:06 |
The race in order, left to right. A wider block than the one below is slower than typical.
Sandbag lunges cost 1:25 against the typical Pro Men finisher at Birmingham Birm. The sandbag lunges guide shows whether that is strength or pacing, and the workouts that fix it.
Fix sandbag lunges. Then beat 1:16:41.
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.
