NED Sander Knoups
4 HYROX races over 3 seasons. Best Open Men time: 1:25:54 at Ghent 2025.
Open Men: finish time, race by race
Oldest to newest; a line going down means getting fasterThis line shows the finish time of Sander Knoups at each race, oldest on the left; lower is faster.The best was 1:25:54 at Ghent (Dec 2025); Sander Knoups was 5:10 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Maastricht | Feb 2025 | Open Men | 1:32:19 |
| Ghent | Dec 2025 | Open Men | 1:25:54 |
| Rotterdam | Apr 2026 | Open Men | 1:28:17 |
| Maastricht | Sep 2026 | Open Men | 1:27:09 |
Each dot is one Open Men race; click one for that race's report. From the first Open Men race to the best: 6:25 faster (1:32:19 to 1:25:54).
4 results at 4 races
1,089th of 2,058 Open Men (faster than 47%). Against the 63 who finished around 1:28:12: most time gained on the roxzone (0:49), most lost on the eight runs (0:25). Runs 5 to 8 took 2:09 more than runs 1 to 4 (them: 2:38 more).
| Part | Time | Typical here | vs 2,058 Open Men here |
|---|---|---|---|
| Run 1: | 4:07 | 3:44 | faster than 26% |
| SkiErg: | 4:41 | 4:29 | faster than 27% |
| Run 2: | 5:10 | 4:53 | faster than 36% |
| Sled push: | 2:49 | 2:57 | faster than 59% |
| Run 3: | 5:14 | 5:14 | faster than 49% |
| Sled pull: | 5:11 | 4:38 | faster than 31% |
| Run 4: | 5:28 | 5:13 | faster than 39% |
| Burpee broad jump: | 6:13 | 5:42 | faster than 38% |
| Run 5: | 5:32 | 5:20 | faster than 41% |
| Row: | 4:56 | 4:54 | faster than 47% |
| Run 6: | 5:20 | 5:15 | faster than 46% |
| Farmers carry: | 2:02 | 2:12 | faster than 64% |
| Run 7: | 5:25 | 5:14 | faster than 42% |
| Sandbag lunges: | 5:24 | 5:10 | faster than 43% |
| Run 8: | 5:51 | 5:51 | faster than 50% |
| Wall balls: | 6:45 | 6:54 | faster than 53% |
| Roxzone: | 7:10 | 7:40 | faster than 60% |
| Runs (8 km) | 42:03 | 40:54 | faster than 43% |
| Stations (8) | 38:01 | ||
| Finish | 1:27:09 | 1:26:02 | 1089th of 2,058 · faster than 47% |
1,489th of 2,721 Open Men (faster than 45%). Against the 82 who finished around 1:28:21: most time gained on the eight runs (0:45), most lost on burpee broad jump (1:18). Runs 5 to 8 took 1:56 more than runs 1 to 4 (them: 1:47 more).
| Part | Time | Typical here | vs 2,721 Open Men here |
|---|---|---|---|
| Run 1: | 4:54 | 4:54 | faster than 49% |
| SkiErg: | 4:40 | 4:45 | faster than 59% |
| Run 2: | 4:30 | 4:43 | faster than 62% |
| Sled push: | 2:13 | 2:44 | faster than 87% |
| Run 3: | 4:46 | 5:02 | faster than 63% |
| Sled pull: | 4:30 | 4:31 | faster than 50% |
| Run 4: | 5:25 | 5:06 | faster than 34% |
| Burpee broad jump: | 7:24 | 5:43 | faster than 19% |
| Run 5: | 5:06 | 5:11 | faster than 54% |
| Row: | 4:58 | 4:51 | faster than 38% |
| Run 6: | 5:09 | 5:07 | faster than 48% |
| Farmers carry: | 1:58 | 2:11 | faster than 68% |
| Run 7: | 5:23 | 5:08 | faster than 39% |
| Sandbag lunges: | 6:04 | 5:12 | faster than 27% |
| Run 8: | 5:53 | 6:03 | faster than 56% |
| Wall balls: | 8:45 | 7:15 | faster than 28% |
| Roxzone: | 6:48 | 6:55 | faster than 52% |
| Runs (8 km) | 41:03 | 41:33 | faster than 52% |
| Stations (8) | 40:32 | ||
| Finish | 1:28:17 | 1:26:30 | 1489th of 2,721 · faster than 45% |
799th of 1,429 Open Men (faster than 44%). Against the 43 who finished around 1:25:35: most time gained on sled push (0:26), most lost on burpee broad jump (1:11). Runs 5 to 8 took 0:20 more than runs 1 to 4 (them: 1:00 more).
| Part | Time | Typical here | vs 1,429 Open Men here |
|---|---|---|---|
| Run 1: | 5:08 | 4:50 | faster than 35% |
| SkiErg: | 4:20 | 4:30 | faster than 74% |
| Run 2: | 4:53 | 4:36 | faster than 36% |
| Sled push: | 2:26 | 3:02 | faster than 89% |
| Run 3: | 5:06 | 5:00 | faster than 44% |
| Sled pull: | 5:38 | 4:58 | faster than 29% |
| Run 4: | 5:14 | 4:58 | faster than 37% |
| Burpee broad jump: | 6:50 | 5:24 | faster than 21% |
| Run 5: | 5:13 | 5:09 | faster than 47% |
| Row: | 4:33 | 4:46 | faster than 76% |
| Run 6: | 5:10 | 4:58 | faster than 40% |
| Farmers carry: | 1:46 | 2:01 | faster than 75% |
| Run 7: | 5:04 | 4:56 | faster than 44% |
| Sandbag lunges: | 5:22 | 4:54 | faster than 34% |
| Run 8: | 5:12 | 5:16 | faster than 53% |
| Wall balls: | 7:18 | 6:58 | faster than 44% |
| Roxzone: | 6:50 | 6:46 | faster than 48% |
| Runs (8 km) | 40:55 | 40:01 | faster than 44% |
| Stations (8) | 38:13 | ||
| Finish | 1:25:54 | 1:24:06 | 799th of 1,429 · faster than 44% |
1,045th of 1,476 Open Men (faster than 29%). Against the 45 who finished around 1:31:51: most time gained on SkiErg (0:25), most lost on burpee broad jump (1:33).
| Part | Time | Typical here | vs 1,476 Open Men here |
|---|---|---|---|
| Run 1: | 7:13 | 6:33 | faster than 24% |
| SkiErg: | 4:09 | 4:25 | faster than 85% |
| Run 2: | 5:05 | 4:38 | faster than 29% |
| Sled push: | 2:31 | 2:38 | faster than 60% |
| Run 3: | 5:16 | 4:52 | faster than 31% |
| Sled pull: | 4:46 | 4:19 | faster than 34% |
| Run 4: | 5:26 | 4:54 | faster than 27% |
| Burpee broad jump: | 7:57 | 5:32 | faster than 11% |
| Run 5: | — | ||
| Row: | 4:59 | 4:45 | faster than 29% |
| Run 6: | 5:11 | 4:57 | faster than 38% |
| Farmers carry: | 2:07 | 1:58 | faster than 37% |
| Run 7: | 5:15 | 4:56 | faster than 34% |
| Sandbag lunges: | 6:12 | 4:57 | faster than 21% |
| Run 8: | 5:08 | 5:09 | faster than 51% |
| Wall balls: | 6:07 | 5:53 | faster than 44% |
| Roxzone: | 8:43 | 7:01 | faster than 23% |
| Runs (8 km) | 38:33 | 36:08 | faster than 34% |
| Stations (8) | 38:48 | ||
| Finish | 1:32:19 | 1:24:18 | 1045th of 1,476 · faster than 29% |
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. * 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 Sander has done each station
| Part | Best | Race | Typical |
|---|---|---|---|
| SkiErg | 4:09 | Maastricht 2025 · best of 4 | 4:34 |
| Sled push | 2:13 | Rotterdam 2026 · best of 4 | 3:04 |
| Sled pull | 4:30 | Rotterdam 2026 · best of 4 | 4:57 |
| Burpee broad jump | 6:13 | Maastricht 2026 · best of 4 | 5:38 |
| Row | 4:33 | Ghent 2025 · best of 4 | 4:53 |
| Farmers carry | 1:46 | Ghent 2025 · best of 4 | 2:11 |
| Sandbag lunges | 5:22 | Ghent 2025 · best of 4 | 5:20 |
| Wall balls | 6:07 | Maastricht 2025 · best of 4 | 7:03 |
| Runs (8 km) | 38:33 | Maastricht 2025 · best of 4 | 41:47 |
| Roxzone | 6:48 | Rotterdam 2026 · best of 4 | 7:23 |
How to read
Each station's best across Sander'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.
Ghent 2025, against 1,429 Open Men
Shape of the race
This chart shows where Sander sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on Push (faster than 90% of the field), weakest on BBJ (faster than 21%).
See the numbers
| Part | Sander: faster than |
|---|---|
| Ski | 74% |
| Push | 90% |
| Pull | 29% |
| BBJ | 21% |
| Row | 77% |
| Carry | 76% |
| Lunges | 35% |
| Wall balls | 44% |
| Roxzone | 48% |
| 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 Sander beat on each part of the race, at this race.Best: Sled push (faster than 90%); weakest: Burpee broad jump (faster than 21%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Sander's time on each part against the typical Open Men finisher at this race.Best: Sled push (0:36 faster); weakest: Burpee broad jump (1:26 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: Sander 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.Sander: 41:00 running, 38:13 at the stations and 6:50 in the roxzone; the longest station was the wall balls (7:18).Below, Typical Open Men: 39:44 running, 36:33 at the stations and 6:46 in the roxzone; the longest station was the wall balls (6:58).
See the numbers
| Part | Sander | Typical Open Men |
|---|---|---|
| Run 1 | 5:08 | 4:50 |
| SkiErg | 4:20 | 4:30 |
| Run 2 | 4:53 | 4:36 |
| Sled push | 2:26 | 3:02 |
| Run 3 | 5:06 | 5:00 |
| Sled pull | 5:38 | 4:58 |
| Run 4 | 5:14 | 4:58 |
| Burpee broad jump | 6:50 | 5:24 |
| Run 5 | 5:13 | 5:09 |
| Row | 4:33 | 4:46 |
| Run 6 | 5:10 | 4:58 |
| Farmers carry | 1:46 | 2:01 |
| Run 7 | 5:04 | 4:56 |
| Sandbag lunges | 5:22 | 4:54 |
| Run 8 | 5:12 | 5:16 |
| Wall balls | 7:18 | 6:58 |
| Roxzone | 6:50 | 6:46 |
| Finish | 1:25:54 | 1:24:06 |
The race in order, left to right. A wider block than the one below is slower than typical.
Burpee broad jump cost 1:26 against the typical Open Men finisher at Ghent 2025. The burpee broad jump guide shows whether that is strength or pacing, and the workouts that fix it.
Fix burpee broad jump. Then beat 1:25:54.
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.
