GBR Rob Cooke
8 HYROX races over 3 seasons: 3 solo, 5 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 Rob Cooke at each race, oldest on the left; lower is faster.The best was 1:22:55 at Birmingham (Oct 2025); Rob Cooke was 0:31 slower at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Manchester | Jan 2025 | Open Men | 1:24:52 |
| Birmingham | Oct 2025 | Open Men | 1:22:55 |
| London ExCeL | Dec 2025 | Open Men | 1:25:23 |
Each dot is one Open Men race; click one for that race's report. From the first Open Men race to the best: 1:57 faster (1:24:52 to 1:22:55).
This line shows the finish time of Rob Cooke at each race, oldest on the left; lower is faster.The best was 1:17:56 at Valencia (Mar 2025); Rob Cooke was 25:33 slower at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Valencia | Mar 2025 | Doubles Mixed | 1:17:56 |
| Valencia | Oct 2025 | Doubles Mixed | 1:18:25 |
| London Olympia | Mar 2026 | Doubles Mixed | 1:43:29 |
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 Rob Cooke at each race, oldest on the left; lower is faster.The best was 1:11:05 at London (Dec 2024); Rob Cooke was 5:21 slower at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| London | Dec 2024 | Doubles Men | 1:11:05 |
| Valencia | Oct 2026 | Doubles Men | 1:16:26 |
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
681st of 1,036 Doubles Men (faster than 34%). Against the 31 who finished around 1:16:17: most time gained on burpee broad jump (0:45), most lost on the eight runs (1:46). Runs 5 to 8 took 0:23 more than runs 1 to 4 (them: 2:29 more).
| Part | Time | Typical here | vs 1,036 Doubles Men here |
|---|---|---|---|
| Run 1: | 3:29 | 3:33 | faster than 54% |
| SkiErg: | 3:57 | 4:08 | faster than 77% |
| Run 2: | 4:54 | 4:51 | faster than 47% |
| Sled push: | 1:52 | 1:51 | faster than 49% |
| Run 3: | 8:19 | 5:12 | faster than 2% |
| Sled pull: | 2:56 | 3:20 | faster than 76% |
| Run 4: | 5:12 | 5:12 | faster than 50% |
| Burpee broad jump: | 2:45 | 3:09 | faster than 75% |
| Run 5: | 5:33 | 5:20 | faster than 39% |
| Row: | 4:45 | 4:25 | faster than 18% |
| Run 6: | 5:24 | 5:14 | faster than 40% |
| Farmers carry: | 1:40 | 1:41 | faster than 55% |
| Run 7: | 5:28 | 5:16 | faster than 39% |
| Sandbag lunges: | 3:38 | 3:33 | faster than 46% |
| Run 8: | 5:52 | 5:29 | faster than 34% |
| Wall balls: | 4:38 | 4:15 | faster than 30% |
| Roxzone: | 6:11 | 5:45 | faster than 35% |
| Runs (8 km) | 44:09 | 40:22 | faster than 25% |
| Stations (8) | 26:11 | ||
| Finish | 1:16:26 | 1:12:50 | 681st of 1,036 · faster than 34% |
1,979th of 2,110 Doubles Mixed (faster than 6%). Against the 59 who finished around 1:44:54: most time gained on the roxzone (1:25), most lost on sled push (1:24). Runs 5 to 8 took 6:24 more than runs 1 to 4 (them: 4:44 more).
| Part | Time | Typical here | vs 2,110 Doubles Mixed here |
|---|---|---|---|
| Run 1: | 6:44 | 5:19 | faster than 6% |
| SkiErg: | 4:34 | 4:14 | faster than 14% |
| Run 2: | 6:19 | 5:04 | faster than 9% |
| Sled push: | 4:01 | 2:12 | faster than 0% |
| Run 3: | 6:34 | 5:18 | faster than 10% |
| Sled pull: | 5:10 | 3:35 | faster than 4% |
| Run 4: | 7:00 | 5:17 | faster than 7% |
| Burpee broad jump: | 3:58 | 3:35 | faster than 34% |
| Run 5: | 7:17 | 5:24 | faster than 6% |
| Row: | 5:34 | 4:43 | faster than 3% |
| Run 6: | 7:25 | 5:20 | faster than 4% |
| Farmers carry: | 2:12 | 1:53 | faster than 14% |
| Run 7: | 7:41 | 5:21 | faster than 3% |
| Sandbag lunges: | 4:57 | 4:03 | faster than 19% |
| Run 8: | 10:38 | 7:13 | faster than 7% |
| Wall balls: | 6:32 | 4:44 | faster than 11% |
| Roxzone: | 7:01 | 5:50 | faster than 22% |
| Runs (8 km) | 59:35 | 44:34 | faster than 5% |
| Stations (8) | 36:58 | ||
| Finish | 1:43:29 | 1:20:11 | 1979th of 2,110 · faster than 6% |
3,135th of 5,554 Open Men (faster than 43%). Against the 169 who finished around 1:24:56: most time gained on wall balls (1:20), most lost on the roxzone (6:27). Runs 5 to 8 took 5:22 more than runs 1 to 4 (them: 3:23 more).
| Part | Time | Typical here | vs 5,554 Open Men here |
|---|---|---|---|
| Run 1: | 3:10 | 3:13 | faster than 52% |
| SkiErg: | 4:33 | 4:50 | faster than 82% |
| Run 2: | 3:50 | 3:46 | faster than 46% |
| Sled push: | 3:06 | 2:48 | faster than 30% |
| Run 3: | 4:01 | 4:00 | faster than 48% |
| Sled pull: | 4:46 | 4:47 | faster than 50% |
| Run 4: | 4:12 | 4:02 | faster than 39% |
| Burpee broad jump: | 4:58 | 5:30 | faster than 64% |
| Run 5: | 4:24 | 4:09 | faster than 36% |
| Row: | 4:58 | 4:56 | faster than 46% |
| Run 6: | 4:27 | 4:04 | faster than 29% |
| Farmers carry: | 2:23 | 2:03 | faster than 26% |
| Run 7: | 5:30 | 4:05 | faster than 5% |
| Sandbag lunges: | 4:57 | 5:09 | faster than 56% |
| Run 8: | 6:14 | 5:55 | faster than 40% |
| Wall balls: | 6:23 | 7:20 | faster than 65% |
| Roxzone: | 18:32 | 11:44 | faster than 2% |
| Runs (8 km) | 35:45 | 33:23 | faster than 33% |
| Stations (8) | 36:04 | ||
| Finish | 1:25:23 | 1:23:09 | 3135th of 5,554 · faster than 43% |
1,715th of 3,945 Open Men (faster than 56%). Against the 123 who finished around 1:23:26: most time gained on wall balls (0:56), most lost on the eight runs (1:24). Runs 5 to 8 took 0:31 more than runs 1 to 4 (them: 0:24 more).
| Part | Time | Typical here | vs 3,945 Open Men here |
|---|---|---|---|
| Run 1: | 5:33 | 5:18 | faster than 37% |
| SkiErg: | 4:18 | 4:30 | faster than 77% |
| Run 2: | 4:41 | 4:33 | faster than 42% |
| Sled push: | 2:59 | 3:15 | faster than 63% |
| Run 3: | 4:52 | 4:53 | faster than 50% |
| Sled pull: | 4:49 | 5:02 | faster than 57% |
| Run 4: | 4:58 | 4:55 | faster than 47% |
| Burpee broad jump: | 5:01 | 5:36 | faster than 65% |
| Run 5: | 5:12 | 5:05 | faster than 45% |
| Row: | 4:49 | 4:49 | faster than 50% |
| Run 6: | 5:06 | 4:55 | faster than 42% |
| Farmers carry: | 2:12 | 2:09 | faster than 46% |
| Run 7: | 5:12 | 4:55 | faster than 37% |
| Sandbag lunges: | 5:09 | 5:12 | faster than 51% |
| Run 8: | 5:05 | 5:10 | faster than 53% |
| Wall balls: | 6:12 | 7:15 | faster than 68% |
| Roxzone: | 6:56 | 6:40 | faster than 43% |
| Runs (8 km) | 40:36 | 39:57 | faster than 45% |
| Stations (8) | 35:29 | ||
| Finish | 1:22:55 | 1:25:13 | 1715th of 3,945 · faster than 56% |
349th of 864 Doubles Mixed (faster than 59%).
| Part | Time | Typical here | vs 864 Doubles Mixed here |
|---|---|---|---|
| Run 1: | 5:19 | 5:41 | faster than 67% |
| SkiErg: | 4:12 | 4:21 | faster than 73% |
| Run 2: | 5:09 | 5:16 | faster than 57% |
| Sled push: | 2:21 | 2:24 | faster than 55% |
| Run 3: | 5:25 | 5:35 | faster than 59% |
| Sled pull: | 3:31 | 4:03 | faster than 79% |
| Run 4: | 5:34 | 5:37 | faster than 52% |
| Burpee broad jump: | 2:29 | 3:16 | faster than 89% |
| Run 5: | 5:54 | 5:46 | faster than 43% |
| Row: | 4:47 | 4:38 | faster than 36% |
| Run 6: | 5:44 | 5:40 | faster than 46% |
| Farmers carry: | 1:41 | 1:51 | faster than 76% |
| Run 7: | 5:50 | 5:40 | faster than 41% |
| Sandbag lunges: | 3:50 | 4:02 | faster than 59% |
| Run 8: | 6:06 | 5:59 | faster than 45% |
| Wall balls: | 4:17 | 4:32 | faster than 61% |
| Roxzone: | 6:24 | 5:59 | faster than 40% |
| Runs (8 km) | 44:58 | 45:33 | faster than 53% |
| Stations (8) | 27:08 | ||
| Finish | 1:18:25 | 1:21:03 | 349th of 864 · faster than 59% |
207th of 456 Doubles Mixed (faster than 54%).
| Part | Time | Typical here | vs 456 Doubles Mixed here |
|---|---|---|---|
| Run 1: | 5:40 | 5:26 | faster than 37% |
| SkiErg: | 4:05 | 4:19 | faster than 85% |
| Run 2: | 5:03 | 5:08 | faster than 54% |
| Sled push: | 2:01 | 2:17 | faster than 74% |
| Run 3: | 5:21 | 5:28 | faster than 55% |
| Sled pull: | 3:31 | 4:03 | faster than 74% |
| Run 4: | 5:39 | 5:28 | faster than 40% |
| Burpee broad jump: | 2:32 | 3:19 | faster than 85% |
| Run 5: | 6:06 | 5:36 | faster than 25% |
| Row: | 4:42 | 4:43 | faster than 52% |
| Run 6: | 6:03 | 5:32 | faster than 24% |
| Farmers carry: | 1:28 | 1:43 | faster than 89% |
| Run 7: | 5:49 | 5:31 | faster than 36% |
| Sandbag lunges: | 3:28 | 4:00 | faster than 77% |
| Run 8: | 5:59 | 5:51 | faster than 45% |
| Wall balls: | 3:51 | 4:27 | faster than 81% |
| Roxzone †: | 6:38 | ||
| Runs (8 km) | 45:40 | 44:15 | faster than 39% |
| Stations (8) | 25:38 | ||
| Finish | 1:17:56 | 1:19:11 | 207th of 456 · faster than 54% |
669th of 1,191 Open Men (faster than 43%). Against the 36 who finished around 1:24:22: most time gained on the eight runs (5:31), most lost on wall balls (0:52).
| Part | Time | Typical here | vs 1,191 Open Men here |
|---|---|---|---|
| Run 1: | 3:33 | 3:28 | faster than 44% |
| SkiErg: | 4:10 | 4:18 | faster than 73% |
| Run 2: | 5:02 | 4:48 | faster than 38% |
| Sled push: | 2:35 | 2:39 | faster than 55% |
| Run 3: | 5:18 | 5:08 | faster than 41% |
| Sled pull: | 5:00 | 4:29 | faster than 32% |
| Run 4: | 5:27 | 5:12 | faster than 39% |
| Burpee broad jump: | 5:29 | 5:08 | faster than 43% |
| Run 5: | 5:26 | 5:20 | faster than 46% |
| Row: | 4:50 | 4:39 | faster than 33% |
| Run 6: | 5:19 | 5:16 | faster than 48% |
| Farmers carry: | 2:22 | 2:05 | faster than 30% |
| Run 7: | 5:23 | 5:15 | faster than 44% |
| Sandbag lunges: | 4:56 | 4:57 | faster than 50% |
| Run 8: | — | 5:23 | |
| Wall balls: | 7:25 | 6:28 | faster than 33% |
| Roxzone: | 6:47 | 6:28 | faster than 43% |
| Runs (8 km) | 35:30 | 40:12 | faster than 78% |
| Stations (8) | 36:47 | ||
| Finish | 1:24:52 | 1:22:18 | 669th of 1,191 · faster than 43% |
629th of 1,428 Doubles Men (faster than 55%). Against the 44 who finished around 1:11:21: most time gained on burpee broad jump (0:39), most lost on the roxzone (0:49). Runs 5 to 8 took 0:47 less than runs 1 to 4 (them: 0:15 less).
| Part | Time | Typical here | vs 1,428 Doubles Men here |
|---|---|---|---|
| Run 1: | 6:08 | 6:00 | faster than 43% |
| SkiErg: | 3:52 | 3:56 | faster than 62% |
| Run 2: | 4:25 | 4:24 | faster than 48% |
| Sled push: | 2:03 | 1:49 | faster than 23% |
| Run 3: | 4:33 | 4:39 | faster than 58% |
| Sled pull: | 3:13 | 3:14 | faster than 51% |
| Run 4: | 4:33 | 4:45 | faster than 62% |
| Burpee broad jump: | 2:37 | 3:09 | faster than 78% |
| Run 5: | 4:40 | 4:51 | faster than 61% |
| Row: | 4:34 | 4:25 | faster than 33% |
| Run 6: | 4:37 | 4:48 | faster than 61% |
| Farmers carry: | 1:32 | 1:35 | faster than 59% |
| Run 7: | 4:34 | 4:48 | faster than 63% |
| Sandbag lunges: | 2:56 | 3:19 | faster than 73% |
| Run 8: | 5:00 | 5:08 | faster than 57% |
| Wall balls: | 4:19 | 4:11 | faster than 43% |
| Roxzone: | 7:38 | 6:56 | faster than 32% |
| Runs (8 km) | 38:26 | 39:24 | faster than 58% |
| Stations (8) | 25:06 | ||
| Finish | 1:11:05 | 1:12:21 | 629th of 1,428 · faster than 55% |
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; for a team it is the team’s age group. * 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 Rob has done each station
| Part | Best | Race | Typical |
|---|---|---|---|
| SkiErg | 4:10 | Manchester 2025 · best of 3 | 4:34 |
| Sled push | 2:35 | Manchester 2025 · best of 3 | 3:04 |
| Sled pull | 4:46 | London ExCeL 2025 · best of 3 | 4:57 |
| Burpee broad jump | 4:58 | London ExCeL 2025 · best of 3 | 5:38 |
| Row | 4:49 | Birmingham 2025 · best of 3 | 4:53 |
| Farmers carry | 2:12 | Birmingham 2025 · best of 3 | 2:11 |
| Sandbag lunges | 4:56 | Manchester 2025 · best of 3 | 5:20 |
| Wall balls | 6:12 | Birmingham 2025 · best of 3 | 7:03 |
| Runs (8 km) | 35:30 | Manchester 2025 · best of 3 | 41:47 |
| Roxzone | 6:47 | Manchester 2025 · best of 3 | 7:23 |
How to read
Each station's best across Rob'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.
4 team partners
- Lauren Mars2 races
- Anthony Ward1 race
- Matt Mellor1 race
- Sylvia Adams1 race
From the team results above. A name opens the search: a partner can have more than one page.
Birmingham 2025, against 3,945 Open Men
Shape of the race
This chart shows where Rob sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on Ski (faster than 77% of the field), weakest on Roxzone (faster than 44%).
See the numbers
| Part | Rob: faster than |
|---|---|
| Ski | 77% |
| Push | 63% |
| Pull | 58% |
| BBJ | 65% |
| Row | 51% |
| Carry | 46% |
| Lunges | 52% |
| Wall balls | 69% |
| Roxzone | 44% |
| Runs | 45% |
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 Rob beat on each part of the race, at this race.Best: SkiErg (faster than 77%); weakest: Roxzone (faster than 44%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Rob's time on each part against the typical Open Men finisher at this race.Best: Wall balls (1:03 faster); weakest: Runs (8 km) (0:39 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: Rob 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.Rob: 40:39 running, 35:29 at the stations and 6:56 in the roxzone; the longest station was the wall balls (6:12).Below, Typical Open Men: 39:44 running, 37:48 at the stations and 6:40 in the roxzone; the longest station was the wall balls (7:15).
See the numbers
| Part | Rob | Typical Open Men |
|---|---|---|
| Run 1 | 5:33 | 5:18 |
| SkiErg | 4:18 | 4:30 |
| Run 2 | 4:41 | 4:33 |
| Sled push | 2:59 | 3:15 |
| Run 3 | 4:52 | 4:53 |
| Sled pull | 4:49 | 5:02 |
| Run 4 | 4:58 | 4:55 |
| Burpee broad jump | 5:01 | 5:36 |
| Run 5 | 5:12 | 5:05 |
| Row | 4:49 | 4:49 |
| Run 6 | 5:06 | 4:55 |
| Farmers carry | 2:12 | 2:09 |
| Run 7 | 5:12 | 4:55 |
| Sandbag lunges | 5:09 | 5:12 |
| Run 8 | 5:05 | 5:10 |
| Wall balls | 6:12 | 7:15 |
| Roxzone | 6:56 | 6:40 |
| Finish | 1:22:55 | 1:25:13 |
The race in order, left to right. A wider block than the one below is slower than typical.
Roxzone cost 0:16 against the typical Open Men finisher at Birmingham 2025. The pacing guide is where that time comes back.
Fix roxzone. Then beat 1:22:55.
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
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