GBR Rosie Instrell
6 HYROX races over 3 seasons: 1 solo, 5 in a team with 3 partners.
One best per race type
Doubles Women: finish time, race by race
Oldest to newest; a line going down means getting fasterThis line shows the finish time of Rosie Instrell at each race, oldest on the left; lower is faster.The best was 1:13:15 at Birmingham (Oct 2026); Rosie Instrell was 12:39 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Amsterdam | Oct 2024 | Doubles Women | 1:25:54 |
| Cardiff | May 2025 | Doubles Women | 1:13:40 |
| London ExCeL | Dec 2025 | Doubles Women | 1:13:44 |
| Manchester | Jan 2026 | Doubles Women | 1:20:04 |
| Birmingham | Oct 2026 | Doubles Women | 1:13:15 |
Each dot is one Doubles Women race; click one for that race's report. Not enough complete, clean Doubles Women races yet to measure the change. Team times are shared with a partner, so they move with who you race with.
6 results at 6 races
415th of 3,479 Doubles Women (faster than 88%). Against the 105 who finished around 1:12:21: most time gained on the eight runs (0:17), most lost on sled pull (0:22). Runs 5 to 8 took 0:07 less than runs 1 to 4 (them: 0:19 less).
| Part | Time | Typical here | vs 3,479 Doubles Women here |
|---|---|---|---|
| Run 1: | 5:18 | 6:27 | faster than 90% |
| SkiErg: | 4:43 | 4:46 | faster than 58% |
| Run 2: | 4:39 | 5:37 | faster than 89% |
| Sled push: | 2:16 | 2:05 | faster than 29% |
| Run 3: | 4:48 | 5:50 | faster than 90% |
| Sled pull: | 4:02 | 4:10 | faster than 58% |
| Run 4: | 4:54 | 5:53 | faster than 88% |
| Burpee broad jump: | 3:39 | 4:29 | faster than 81% |
| Run 5: | 4:50 | 5:57 | faster than 90% |
| Row: | 5:02 | 5:11 | faster than 66% |
| Run 6: | 4:52 | 5:54 | faster than 88% |
| Farmers carry: | 1:58 | 1:49 | faster than 31% |
| Run 7: | 4:52 | 5:54 | faster than 89% |
| Sandbag lunges: | 3:19 | 3:46 | faster than 74% |
| Run 8: | 4:58 | 5:58 | faster than 86% |
| Wall balls: | 3:43 | 4:34 | faster than 93% |
| Roxzone: | 5:31 | 7:10 | faster than 90% |
| Runs (8 km) | 39:08 | 47:32 | faster than 89% |
| Stations (8) | 28:42 | ||
| Finish | 1:13:15 | 1:25:56 | 415th of 3,479 · faster than 88% |
460th of 1,546 Doubles Women (faster than 70%). Against the 46 who finished around 1:20:07: most time gained on wall balls (0:58), most lost on the eight runs (1:03). Runs 5 to 8 took 1:40 more than runs 1 to 4 (them: 1:24 more).
| Part | Time | Typical here | vs 1,546 Doubles Women here |
|---|---|---|---|
| Run 1: | 4:15 | 4:32 | faster than 63% |
| SkiErg: | 4:35 | 4:37 | faster than 55% |
| Run 2: | 5:49 | 6:17 | faster than 67% |
| Sled push: | 2:02 | 1:44 | faster than 15% |
| Run 3: | 6:07 | 6:33 | faster than 66% |
| Sled pull: | 4:20 | 4:03 | faster than 35% |
| Run 4: | 6:20 | 6:38 | faster than 60% |
| Burpee broad jump: | 3:39 | 4:28 | faster than 79% |
| Run 5: | 6:34 | 6:44 | faster than 56% |
| Row: | 4:54 | 5:07 | faster than 74% |
| Run 6: | 6:24 | 6:42 | faster than 61% |
| Farmers carry: | 2:08 | 1:54 | faster than 20% |
| Run 7: | 6:17 | 6:43 | faster than 65% |
| Sandbag lunges: | 3:54 | 3:49 | faster than 45% |
| Run 8: | 4:56 | 5:31 | faster than 73% |
| Wall balls: | 3:22 | 4:21 | faster than 98% |
| Roxzone: | 4:37 | 6:04 | faster than 82% |
| Runs (8 km) | 46:38 | 50:04 | faster than 66% |
| Stations (8) | 28:54 | ||
| Finish | 1:20:04 | 1:26:49 | 460th of 1,546 · faster than 70% |
512th of 3,491 Doubles Women (faster than 85%). Against the 107 who finished around 1:13:50: most time gained on burpee broad jump (0:21), most lost on the eight runs (0:28). Runs 5 to 8 took 2:53 more than runs 1 to 4 (them: 2:43 more).
| Part | Time | Typical here | vs 3,491 Doubles Women here |
|---|---|---|---|
| Run 1: | 3:22 | 4:02 | faster than 87% |
| SkiErg: | 4:43 | 5:07 | faster than 90% |
| Run 2: | 4:16 | 4:37 | faster than 72% |
| Sled push: | 2:04 | 1:51 | faster than 24% |
| Run 3: | 4:19 | 4:45 | faster than 76% |
| Sled pull: | 3:39 | 4:13 | faster than 81% |
| Run 4: | 4:08 | 4:51 | faster than 87% |
| Burpee broad jump: | 3:09 | 4:23 | faster than 92% |
| Run 5: | 4:18 | 4:54 | faster than 82% |
| Row: | 4:43 | 5:19 | faster than 96% |
| Run 6: | 4:17 | 4:53 | faster than 82% |
| Farmers carry: | 1:44 | 1:49 | faster than 63% |
| Run 7: | 4:19 | 4:54 | faster than 81% |
| Sandbag lunges: | 3:23 | 3:41 | faster than 68% |
| Run 8: | 6:04 | 6:42 | faster than 74% |
| Wall balls: | 3:43 | 4:27 | faster than 93% |
| Roxzone: | 11:41 | 13:21 | faster than 80% |
| Runs (8 km) | 34:59 | 39:40 | faster than 81% |
| Stations (8) | 27:08 | ||
| Finish | 1:13:44 | 1:24:12 | 512th of 3,491 · faster than 85% |
137th of 778 Doubles Women (faster than 82%).
| Part | Time | Typical here | vs 778 Doubles Women here |
|---|---|---|---|
| Run 1: | 5:11 | 5:55 | faster than 85% |
| SkiErg: | 4:31 | 4:49 | faster than 84% |
| Run 2: | 4:47 | 5:28 | faster than 86% |
| Sled push: | 1:48 | 1:41 | faster than 35% |
| Run 3: | 5:05 | 5:43 | faster than 82% |
| Sled pull: | 3:37 | 3:53 | faster than 66% |
| Run 4: | 5:07 | 5:44 | faster than 81% |
| Burpee broad jump: | 4:07 | 4:26 | faster than 62% |
| Run 5: | 5:06 | 5:49 | faster than 86% |
| Row: | 4:57 | 5:11 | faster than 74% |
| Run 6: | 5:10 | 5:47 | faster than 81% |
| Farmers carry: | 1:38 | 1:50 | faster than 79% |
| Run 7: | 5:11 | 5:49 | faster than 81% |
| Sandbag lunges: | 3:36 | 3:27 | faster than 42% |
| Run 8: | 5:58 | 6:42 | faster than 79% |
| Wall balls: | 3:38 | 4:04 | faster than 84% |
| Roxzone †: | 4:13 | ||
| Runs (8 km) | 41:35 | 47:06 | faster than 84% |
| Stations (8) | 27:52 | ||
| Finish | 1:13:40 | 1:22:09 | 137th of 778 · faster than 82% |
862nd of 1,531 Open Women (faster than 43%). Against the 46 who finished around 1:35:42: most time gained on the eight runs (1:39), most lost on sled pull (2:15). Runs 5 to 8 took 1:16 less than runs 1 to 4 (them: 0:13 less).
| Part | Time | Typical here | vs 1,531 Open Women here |
|---|---|---|---|
| Run 1: | 6:48 | 6:40 | faster than 43% |
| SkiErg: | 5:12 | 5:08 | faster than 43% |
| Run 2: | 5:18 | 5:01 | faster than 35% |
| Sled push: | 3:53 | 3:01 | faster than 16% |
| Run 3: | 5:19 | 5:14 | faster than 45% |
| Sled pull: | 8:27 | 6:03 | faster than 11% |
| Run 4: | 5:10 | 5:18 | faster than 56% |
| Burpee broad jump: | 6:40 | 6:48 | faster than 53% |
| Run 5: | 5:19 | 5:28 | faster than 56% |
| Row: | 5:25 | 5:24 | faster than 49% |
| Run 6: | 5:08 | 5:22 | faster than 63% |
| Farmers carry: | 3:40 | 2:10 | faster than 1% |
| Run 7: | 5:09 | 5:20 | faster than 59% |
| Sandbag lunges: | 5:07 | 4:57 | faster than 45% |
| Run 8: | 5:43 | 6:01 | faster than 62% |
| Wall balls: | 6:19 | 6:40 | faster than 57% |
| Roxzone: | 7:37 | 8:09 | faster than 61% |
| Runs (8 km) | 43:48 | 44:38 | faster than 54% |
| Stations (8) | 44:43 | ||
| Finish | 1:36:05 | 1:33:52 | 862nd of 1,531 · faster than 43% |
417th of 965 Doubles Women (faster than 56%).
| Part | Time | Typical here | vs 965 Doubles Women here |
|---|---|---|---|
| Run 1: | 4:30 | 4:36 | faster than 57% |
| SkiErg: | 4:42 | 4:38 | faster than 39% |
| Run 2: | 6:06 | 6:22 | faster than 63% |
| Sled push: | 1:31 | 1:32 | faster than 54% |
| Run 3: | 6:14 | 6:32 | faster than 66% |
| Sled pull: | 3:56 | 3:43 | faster than 36% |
| Run 4: | 6:31 | 6:38 | faster than 55% |
| Burpee broad jump: | 3:15 | 4:14 | faster than 88% |
| Run 5: | 7:06 | 6:47 | faster than 37% |
| Row: | 5:09 | 5:04 | faster than 39% |
| Run 6: | 6:44 | 6:44 | faster than 50% |
| Farmers carry: | 2:06 | 1:46 | faster than 7% |
| Run 7: | 6:14 | 6:45 | faster than 72% |
| Sandbag lunges: | 4:01 | 3:29 | faster than 24% |
| Run 8: | 7:41 | 7:10 | faster than 36% |
| Wall balls: | 3:21 | 3:56 | faster than 95% |
| Roxzone: | 6:55 | 6:36 | faster than 42% |
| Runs (8 km) | 51:04 | 51:55 | faster than 55% |
| Stations (8) | 28:01 | ||
| Finish | 1:25:54 | 1:27:54 | 417th of 965 · faster than 56% |
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.
3 team partners
- Bethany Thompson2 races
- Helena Gibbon2 races
- Emily Papworth1 race
From the team results above. A name opens the search: a partner can have more than one page.
London 2024, against 1,531 Open Women
Shape of the race
This chart shows where Rosie sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on Roxzone (faster than 61% of the field), weakest on Carry (faster than 2%).
See the numbers
| Part | Rosie: faster than |
|---|---|
| Ski | 43% |
| Push | 16% |
| Pull | 11% |
| BBJ | 53% |
| Row | 49% |
| Carry | 2% |
| Lunges | 45% |
| Wall balls | 57% |
| Roxzone | 61% |
| Runs | 55% |
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 Rosie beat on each part of the race, at this race.Best: Roxzone (faster than 61%); weakest: Farmers carry (faster than 2%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Rosie's time on each part against the typical Open Women finisher at this race.Best: Runs (8 km) (0:50 faster); weakest: Sled pull (2:24 slower).
Green, left of centre: faster than the typical Open Women finisher at this race. Orange, right: slower, and by how much.
The race as one bar: Rosie against the typical Open Women 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.Rosie: 43:55 running, 44:44 at the stations and 7:37 in the roxzone; the longest station was the sled pull (8:27).Below, Typical Open Women: 44:24 running, 40:11 at the stations and 8:09 in the roxzone; the longest station was the burpee broad jumps (6:48).
See the numbers
| Part | Rosie | Typical Open Women |
|---|---|---|
| Run 1 | 6:48 | 6:40 |
| SkiErg | 5:12 | 5:08 |
| Run 2 | 5:18 | 5:01 |
| Sled push | 3:53 | 3:01 |
| Run 3 | 5:19 | 5:14 |
| Sled pull | 8:27 | 6:03 |
| Run 4 | 5:10 | 5:18 |
| Burpee broad jump | 6:40 | 6:48 |
| Run 5 | 5:19 | 5:28 |
| Row | 5:25 | 5:24 |
| Run 6 | 5:08 | 5:22 |
| Farmers carry | 3:40 | 2:10 |
| Run 7 | 5:09 | 5:20 |
| Sandbag lunges | 5:07 | 4:57 |
| Run 8 | 5:43 | 6:01 |
| Wall balls | 6:19 | 6:40 |
| Roxzone | 7:37 | 8:09 |
| Finish | 1:36:05 | 1:33:52 |
The race in order, left to right. A wider block than the one below is slower than typical.
Sled pull cost 2:24 against the typical Open Women finisher at London 2024. The sled pull guide shows whether that is strength or pacing, and the workouts that fix it.
Fix sled pull. Then beat 1:36:05.
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.
