IRL Ryan Hempenstall
2 HYROX races over 1 season. Best Open Men time: 1:22:44 at Cardiff 2025.
Open Men: finish time, race by race
Oldest to newest; a line going down means getting fasterThis line shows the finish time of Ryan Hempenstall at each race, oldest on the left; lower is faster.The best was 1:22:44 at Cardiff (May 2025); Ryan Hempenstall was 6:40 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Dublin | Nov 2024 | Open Men | 1:29:24 |
| Cardiff | May 2025 | Open Men | 1:22:44 |
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
1,037th of 2,041 Open Men (faster than 49%). Against the 65 who finished around 1:22:28: most time gained on wall balls (1:51), most lost on the eight runs (4:02). Runs 5 to 8 took 3:26 more than runs 1 to 4 (them: 1:40 more).
| Part | Time | Typical here | vs 2,041 Open Men here |
|---|---|---|---|
| Run 1: | 4:44 | 4:52 | faster than 57% |
| SkiErg: | 4:32 | 4:32 | faster than 51% |
| Run 2: | 4:48 | 4:35 | faster than 37% |
| Sled push: | 2:55 | 2:59 | faster than 55% |
| Run 3: | 5:16 | 4:51 | faster than 29% |
| Sled pull: | 4:03 | 4:43 | faster than 79% |
| Run 4: | 5:32 | 4:53 | faster than 22% |
| Burpee broad jump: | 5:48 | 5:57 | faster than 54% |
| Run 5: | 5:50 | 4:59 | faster than 19% |
| Row: | 5:06 | 4:47 | faster than 22% |
| Run 6: | 5:32 | 4:54 | faster than 23% |
| Farmers carry: | 2:07 | 2:06 | faster than 50% |
| Run 7: | 5:24 | 4:54 | faster than 27% |
| Sandbag lunges: | 5:12 | 4:46 | faster than 35% |
| Run 8: | 7:00 | 5:50 | faster than 19% |
| Wall balls: | 4:54 | 6:41 | faster than 86% |
| Roxzone †: | 4:01 | ||
| Runs (8 km) | 44:06 | 40:14 | faster than 27% |
| Stations (8) | 34:37 | ||
| Finish | 1:22:44 | 1:22:29 | 1037th of 2,041 · faster than 49% |
1,145th of 1,766 Open Men (faster than 35%). Against the 54 who finished around 1:29:27: most time gained on sled pull (0:47), most lost on the eight runs (2:55). Runs 5 to 8 took 1:23 more than runs 1 to 4 (them: 2:24 more).
| Part | Time | Typical here | vs 1,766 Open Men here |
|---|---|---|---|
| Run 1: | 2:54 | 3:09 | faster than 75% |
| SkiErg: | 4:10 | 4:18 | faster than 71% |
| Run 2: | 5:31 | 5:11 | faster than 32% |
| Sled push: | 2:18 | 2:42 | faster than 79% |
| Run 3: | 7:46 | 5:43 | faster than 5% |
| Sled pull: | 4:16 | 4:39 | faster than 64% |
| Run 4: | 6:27 | 5:45 | faster than 23% |
| Burpee broad jump: | 7:39 | 5:51 | faster than 18% |
| Run 5: | 6:40 | 5:59 | faster than 25% |
| Row: | 4:49 | 4:49 | faster than 50% |
| Run 6: | 6:10 | 5:49 | faster than 33% |
| Farmers carry: | 2:08 | 2:05 | faster than 46% |
| Run 7: | 6:24 | 5:48 | faster than 28% |
| Sandbag lunges: | 5:43 | 5:03 | faster than 30% |
| Run 8: | 4:47 | 4:21 | faster than 33% |
| Wall balls: | 6:46 | 6:40 | faster than 48% |
| Roxzone: | 5:05 | 5:07 | faster than 51% |
| Runs (8 km) | 46:35 | 42:03 | faster than 24% |
| Stations (8) | 37:49 | ||
| Finish | 1:29:24 | 1:24:03 | 1145th of 1,766 · faster than 35% |
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.
The fastest Ryan has done each station
| Part | Best | Race | Typical |
|---|---|---|---|
| SkiErg | 4:10 | Dublin 2024 · best of 2 | 4:34 |
| Sled push | 2:18 | Dublin 2024 · best of 2 | 3:04 |
| Sled pull | 4:03 | Cardiff 2025 · best of 2 | 4:57 |
| Burpee broad jump | 5:48 | Cardiff 2025 · best of 2 | 5:38 |
| Row | 4:49 | Dublin 2024 · best of 2 | 4:53 |
| Farmers carry | 2:07 | Cardiff 2025 · best of 2 | 2:11 |
| Sandbag lunges | 5:12 | Cardiff 2025 · best of 2 | 5:20 |
| Wall balls | 4:54 | Cardiff 2025 · best of 2 | 7:03 |
| Runs (8 km) | 44:06 | Cardiff 2025 · best of 2 | 41:47 |
| Roxzone | 5:05 | Dublin 2024 | 7:23 |
How to read
Each station's best across Ryan'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 2025, against 2,041 Open Men
Shape of the race
This chart shows where Ryan sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on Wall balls (faster than 87% of the field), weakest on Row (faster than 23%).
See the numbers
| Part | Ryan: faster than |
|---|---|
| Ski | 52% |
| Push | 55% |
| Pull | 79% |
| BBJ | 55% |
| Row | 23% |
| Carry | 50% |
| Lunges | 35% |
| Wall balls | 87% |
| Roxzone | 78% |
| Runs | 27% |
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 Ryan beat on each part of the race, at this race.Best: Wall balls (faster than 87%); weakest: Row (faster than 23%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Ryan's time on each part against the typical Open Men finisher at this race.Best: Wall balls (1:47 faster); weakest: Runs (8 km) (3:52 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: Ryan 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.Ryan: 44:05 running, 34:37 at the stations and 4:01 in the roxzone; the longest station was the burpee broad jumps (5:48).Below, Typical Open Men: 39:48 running, 36:31 at the stations and 4:49 in the roxzone; the longest station was the wall balls (6:41).
See the numbers
| Part | Ryan | Typical Open Men |
|---|---|---|
| Run 1 | 4:44 | 4:52 |
| SkiErg | 4:32 | 4:32 |
| Run 2 | 4:48 | 4:35 |
| Sled push | 2:55 | 2:59 |
| Run 3 | 5:16 | 4:51 |
| Sled pull | 4:03 | 4:43 |
| Run 4 | 5:32 | 4:53 |
| Burpee broad jump | 5:48 | 5:57 |
| Run 5 | 5:50 | 4:59 |
| Row | 5:06 | 4:47 |
| Run 6 | 5:32 | 4:54 |
| Farmers carry | 2:07 | 2:06 |
| Run 7 | 5:24 | 4:54 |
| Sandbag lunges | 5:12 | 4:46 |
| Run 8 | 7:00 | 5:50 |
| Wall balls | 4:54 | 6:41 |
| Roxzone | 4:01 | 4:49 |
| Finish | 1:22:44 | 1:22:29 |
The race in order, left to right. A wider block than the one below is slower than typical.
Sandbag lunges cost 0:26 against the typical Open Men finisher at Cardiff 2025. The sandbag lunges guide shows whether that is strength or pacing, and the workouts that fix it.
Fix sandbag lunges. Then beat 1:22:44.
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.
