GBR Sandie Pow
4 HYROX races over 2 seasons: 2 solo, 2 in a team with 2 partners.
One best per race type
Open Women: finish time, race by race
Oldest to newest; a line going down means getting fasterThis line shows the finish time of Sandie Pow at each race, oldest on the left; lower is faster.The best was 1:23:56 at London ExCeL (Dec 2025); Sandie Pow was 0:44 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Glasgow | Mar 2025 | Open Women | 1:24:40 |
| London ExCeL | Dec 2025 | Open Women | 1:23:56 |
Each dot is one Open Women race; click one for that race's report. Not enough complete, clean Open Women races yet to measure the change.
4 results at 4 races
228th of 2,163 Doubles Mixed (faster than 89%). Against the 65 who finished around 1:07:45: most time gained on the eight runs (1:03), most lost on sled pull (0:27). Runs 5 to 8 took 1:16 more than runs 1 to 4 (them: 1:14 more).
| Part | Time | Typical here | vs 2,163 Doubles Mixed here |
|---|---|---|---|
| Run 1: | 4:28 | 5:46 | faster than 93% |
| SkiErg: | 4:07 | 4:20 | faster than 79% |
| Run 2: | 4:18 | 5:34 | faster than 94% |
| Sled push: | 2:11 | 2:08 | faster than 45% |
| Run 3: | 4:44 | 5:50 | faster than 89% |
| Sled pull: | 3:36 | 3:37 | faster than 51% |
| Run 4: | 4:38 | 5:54 | faster than 92% |
| Burpee broad jump: | 2:55 | 3:38 | faster than 80% |
| Run 5: | 4:44 | 6:00 | faster than 91% |
| Row: | 4:34 | 4:54 | faster than 80% |
| Run 6: | 4:37 | 5:58 | faster than 93% |
| Farmers carry: | 1:25 | 1:51 | faster than 98% |
| Run 7: | 4:38 | 5:58 | faster than 93% |
| Sandbag lunges: | 3:36 | 4:07 | faster than 71% |
| Run 8: | 5:25 | 6:41 | faster than 88% |
| Wall balls: | 4:14 | 4:50 | faster than 78% |
| Roxzone: | 4:00 | 5:10 | faster than 79% |
| Runs (8 km) | 37:29 | 47:51 | faster than 92% |
| Stations (8) | 26:38 | ||
| Finish | 1:08:01 | 1:23:17 | 228th of 2,163 · faster than 89% |
862nd of 2,921 Open Women (faster than 70%). Against the 90 who finished around 1:24:05: most time gained on the eight runs (1:46), most lost on wall balls (1:55). Runs 5 to 8 took 3:53 more than runs 1 to 4 (them: 2:53 more).
| Part | Time | Typical here | vs 2,921 Open Women here |
|---|---|---|---|
| Run 1: | 3:01 | 3:39 | faster than 90% |
| SkiErg: | 5:21 | 5:33 | faster than 70% |
| Run 2: | 3:36 | 4:20 | faster than 89% |
| Sled push: | 2:57 | 2:46 | faster than 37% |
| Run 3: | 4:02 | 4:30 | faster than 78% |
| Sled pull: | 6:29 | 5:34 | faster than 24% |
| Run 4: | 3:56 | 4:35 | faster than 83% |
| Burpee broad jump: | 4:27 | 6:43 | faster than 94% |
| Run 5: | 4:09 | 4:39 | faster than 77% |
| Row: | 6:06 | 5:34 | faster than 17% |
| Run 6: | 4:06 | 4:37 | faster than 77% |
| Farmers carry: | 2:08 | 2:11 | faster than 55% |
| Run 7: | 4:10 | 4:36 | faster than 73% |
| Sandbag lunges: | 4:11 | 5:02 | faster than 79% |
| Run 8: | 6:03 | 6:33 | faster than 68% |
| Wall balls: | 7:51 | 6:49 | faster than 33% |
| Roxzone: | 11:31 | 13:10 | faster than 77% |
| Runs (8 km) | 32:59 | 37:29 | faster than 80% |
| Stations (8) | 39:30 | ||
| Finish | 1:23:56 | 1:31:10 | 862nd of 2,921 · faster than 70% |
463rd of 1,479 Open Women (faster than 68%). Against the 45 who finished around 1:24:13: most time gained on burpee broad jump (1:17), most lost on the eight runs (1:14). Runs 5 to 8 took 4:50 more than runs 1 to 4 (them: 1:28 more).
| Part | Time | Typical here | vs 1,479 Open Women here |
|---|---|---|---|
| Run 1: | 3:25 | 4:09 | faster than 91% |
| SkiErg: | 4:58 | 5:05 | faster than 64% |
| Run 2: | 5:15 | 5:50 | faster than 78% |
| Sled push: | 2:02 | 2:43 | faster than 92% |
| Run 3: | 5:39 | 6:06 | faster than 70% |
| Sled pull: | 5:08 | 5:12 | faster than 52% |
| Run 4: | 5:32 | 6:07 | faster than 76% |
| Burpee broad jump: | 4:19 | 6:33 | faster than 93% |
| Run 5: | 5:54 | 6:21 | faster than 68% |
| Row: | 5:46 | 5:23 | faster than 20% |
| Run 6: | 5:53 | 6:14 | faster than 64% |
| Farmers carry: | 1:57 | 2:11 | faster than 76% |
| Run 7: | 6:04 | 6:14 | faster than 56% |
| Sandbag lunges: | 4:43 | 4:58 | faster than 58% |
| Run 8: | 6:50 | 5:12 | faster than 18% |
| Wall balls: | 6:34 | 6:10 | faster than 42% |
| Roxzone: | 4:48 | 5:37 | faster than 73% |
| Runs (8 km) | 44:28 | 46:43 | faster than 62% |
| Stations (8) | 35:27 | ||
| Finish | 1:24:40 | 1:31:22 | 463rd of 1,479 · faster than 68% |
323rd of 698 Doubles Women (faster than 53%).
| Part | Time | Typical here | vs 698 Doubles Women here |
|---|---|---|---|
| Run 1: | 5:16 | 5:16 | faster than 49% |
| SkiErg: | 4:28 | 4:37 | faster than 73% |
| Run 2: | 5:37 | 5:52 | faster than 67% |
| Sled push: | 1:41 | 1:49 | faster than 72% |
| Run 3: | 5:47 | 6:10 | faster than 71% |
| Sled pull: | 6:00 | 4:35 | faster than 12% |
| Run 4: | 6:27 | 6:14 | faster than 39% |
| Burpee broad jump: | 2:45 | 4:19 | faster than 97% |
| Run 5: | 6:30 | 6:18 | faster than 41% |
| Row: | 5:18 | 5:02 | faster than 27% |
| Run 6: | 6:27 | 6:18 | faster than 41% |
| Farmers carry: | 1:40 | 1:50 | faster than 77% |
| Run 7: | 6:28 | 6:17 | faster than 42% |
| Sandbag lunges: | 2:59 | 3:35 | faster than 86% |
| Run 8: | 6:56 | 6:42 | faster than 41% |
| Wall balls: | 4:54 | 4:14 | faster than 21% |
| Roxzone: | 7:10 | 7:38 | faster than 61% |
| Runs (8 km) | 49:23 | 49:11 | faster than 48% |
| Stations (8) | 29:45 | ||
| Finish | 1:26:13 | 1:26:56 | 323rd of 698 · faster than 53% |
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; 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 Sandie has done each station
| Part | Best | Race | Typical |
|---|---|---|---|
| SkiErg | 4:58 | Glasgow 2025 · best of 2 | 5:16 |
| Sled push | 2:02 | Glasgow 2025 · best of 2 | 2:55 |
| Sled pull | 5:08 | Glasgow 2025 · best of 2 | 5:47 |
| Burpee broad jump | 4:19 | Glasgow 2025 · best of 2 | 6:46 |
| Row | 5:46 | Glasgow 2025 · best of 2 | 5:31 |
| Farmers carry | 1:57 | Glasgow 2025 · best of 2 | 2:19 |
| Sandbag lunges | 4:11 | London ExCeL 2025 · best of 2 | 5:13 |
| Wall balls | 6:34 | Glasgow 2025 · best of 2 | 6:43 |
| Runs (8 km) | 32:59 | London ExCeL 2025 · best of 2 | 46:44 |
| Roxzone | 4:48 | Glasgow 2025 · best of 2 | 7:57 |
How to read
Each station's best across Sandie's Open Women races, from different races, against the typical Open Women split. Venues differ (sled carpets, run laps, where the mats sit), so a best can owe something to the venue.
London ExCeL 2025, against 2,921 Open Women
Shape of the race
This chart shows where Sandie sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on BBJ (faster than 94% of the field), weakest on Row (faster than 17%).
See the numbers
| Part | Sandie: faster than |
|---|---|
| Ski | 70% |
| Push | 37% |
| Pull | 24% |
| BBJ | 94% |
| Row | 17% |
| Carry | 56% |
| Lunges | 79% |
| Wall balls | 34% |
| Roxzone | 77% |
| Runs | 80% |
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 Sandie beat on each part of the race, at this race.Best: Burpee broad jump (faster than 94%); weakest: Row (faster than 17%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Sandie's time on each part against the typical Open Women finisher at this race.Best: Runs (8 km) (4:30 faster); weakest: Wall balls (1:02 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: Sandie 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.Sandie: 33:03 running, 39:29 at the stations and 11:31 in the roxzone; the longest station was the wall balls (7:51).Below, Typical Open Women: 37:29 running, 40:12 at the stations and 13:10 in the roxzone; the longest station was the wall balls (6:49).
See the numbers
| Part | Sandie | Typical Open Women |
|---|---|---|
| Run 1 | 3:01 | 3:39 |
| SkiErg | 5:21 | 5:33 |
| Run 2 | 3:36 | 4:20 |
| Sled push | 2:57 | 2:46 |
| Run 3 | 4:02 | 4:30 |
| Sled pull | 6:29 | 5:34 |
| Run 4 | 3:56 | 4:35 |
| Burpee broad jump | 4:27 | 6:43 |
| Run 5 | 4:09 | 4:39 |
| Row | 6:06 | 5:34 |
| Run 6 | 4:06 | 4:37 |
| Farmers carry | 2:08 | 2:11 |
| Run 7 | 4:10 | 4:36 |
| Sandbag lunges | 4:11 | 5:02 |
| Run 8 | 6:03 | 6:33 |
| Wall balls | 7:51 | 6:49 |
| Roxzone | 11:31 | 13:10 |
| Finish | 1:23:56 | 1:31:10 |
The race in order, left to right. A wider block than the one below is slower than typical.
Wall balls cost 1:02 against the typical Open Women finisher at London ExCeL 2025. The wall balls guide shows whether that is strength or pacing, and the workouts that fix it.
Fix wall balls. Then beat 1:23:56.
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.
