USA Phong Ngo
1 HYROX race over 1 season. Best Pro Men time: 1:57:08 at Atlanta 2025.
1 result at 1 race
258th of 273 Pro Men (faster than 5%).
| Part | Time | Typical here | vs 273 Pro Men here |
|---|---|---|---|
| Run 1: | 2:40 | 2:44 | faster than 54% |
| SkiErg: | 4:25 | 4:18 | faster than 36% |
| Run 2: | 5:38 | 4:22 | faster than 6% |
| Sled push: | 5:57 | 3:27 | faster than 4% |
| Run 3: | 6:27 | 4:50 | faster than 5% |
| Sled pull: | 11:27 | 6:15 | faster than 4% |
| Run 4: | 6:45 | 4:52 | faster than 4% |
| Burpee broad jump: | 6:04 | 4:37 | faster than 22% |
| Run 5: | 7:47 | 5:00 | faster than 1% |
| Row: | 5:13 | 4:39 | faster than 9% |
| Run 6: | 7:21 | 4:54 | faster than 3% |
| Farmers carry: | 2:17 | 2:09 | faster than 42% |
| Run 7: | 6:56 | 5:02 | faster than 7% |
| Sandbag lunges: | 5:36 | 5:15 | faster than 38% |
| Run 8: | 9:53 | 5:44 | faster than 2% |
| Wall balls: | 11:30 | 6:51 | faster than 8% |
| Roxzone †: | 11:12 | ||
| Runs (8 km) | 53:27 | 38:00 | faster than 3% |
| Stations (8) | 52:29 | ||
| Finish | 1:57:08 | 1:23:09 | 258th of 273 · faster than 5% |
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. † 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.
Atlanta 2025, against 273 Pro Men
Shape of the race
This chart shows where Phong sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on Carry (faster than 43% of the field), weakest on Runs (faster than 3%).
See the numbers
| Part | Phong: faster than |
|---|---|
| Ski | 36% |
| Push | 4% |
| Pull | 4% |
| BBJ | 22% |
| Row | 10% |
| Carry | 43% |
| Lunges | 39% |
| Wall balls | 8% |
| Roxzone | 8% |
| Runs | 3% |
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 Phong beat on each part of the race, at this race.Best: Farmers carry (faster than 43%); weakest: Runs (8 km) (faster than 3%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Phong's time on each part against the typical Pro Men finisher at this race.Best: SkiErg (0:07 slower); weakest: Runs (8 km) (15:27 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: Phong 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.Phong: 53:26 running, 52:29 at the stations and 11:12 in the roxzone; the longest station was the wall balls (11:30).Below, Typical Pro Men: 37:28 running, 37:30 at the stations and 7:24 in the roxzone; the longest station was the wall balls (6:51).
See the numbers
| Part | Phong | Typical Pro Men |
|---|---|---|
| Run 1 | 2:40 | 2:44 |
| SkiErg | 4:25 | 4:18 |
| Run 2 | 5:38 | 4:22 |
| Sled push | 5:57 | 3:27 |
| Run 3 | 6:27 | 4:50 |
| Sled pull | 11:27 | 6:15 |
| Run 4 | 6:45 | 4:52 |
| Burpee broad jump | 6:04 | 4:37 |
| Run 5 | 7:47 | 5:00 |
| Row | 5:13 | 4:39 |
| Run 6 | 7:21 | 4:54 |
| Farmers carry | 2:17 | 2:09 |
| Run 7 | 6:56 | 5:02 |
| Sandbag lunges | 5:36 | 5:15 |
| Run 8 | 9:53 | 5:44 |
| Wall balls | 11:30 | 6:51 |
| Roxzone | 11:12 | 7:24 |
| Finish | 1:57:08 | 1:23:09 |
The race in order, left to right. A wider block than the one below is slower than typical.
Sled pull cost 5:12 against the typical Pro Men finisher at Atlanta 2025. The sled pull guide shows whether that is strength or pacing, and the workouts that fix it.
Fix sled pull. Then beat 1:57:08.
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.
