Athlete · Open Women · 30-34 · SCO

Sarah Poke

3 HYROX results (1 solo, 2 in a team) over 2 seasons. Personal bests: Open Women 1:30:06 (Glasgow 2025) · Doubles Women 1:17:55 (Katowice 2026) · Doubles Mixed 1:15:57 (Mechelen 2025).

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1:30:06 Open Women time · Glasgow 2025 also raced Doubles Women, Doubles Mixed: each has its own best below

top 47% Open Women place · Glasgow 2025 692nd of 1,479 Open Women finishers there

1:17:55 latest race · Katowice 2026 first Doubles Women race Doubles Women with Karen Simpson

Row strongest segment · Glasgow 2025 faster than 79% of the Open Women field on it

1 · Tap any raceEach row below opens that race's report: every split against the field, where the time went, where it can come back.

2 · Read the station profileFurther down: the shape of the race, the strongest and weakest segments, and the race as one bar against the typical finisher.

3 · Turn it into trainingEvery weak station links to its workouts on RoxHype; the app writes the eight weeks from these exact splits.

Personal bests

One best per race type

solo, doubles and relay times are different races, so each has its own best

Open Women1:30:06Glasgow 2025 · 1 race Doubles Women1:17:55Katowice 2026 · 1 race · with Karen Simpson Doubles Mixed1:15:57Mechelen 2025 · 1 race · with Graham Poke

Every race

3 results

tap a race for its full report

Race	Division	Time	Place	Runs	Stations	Roxzone
Katowice 2026 21 Feb 2026team: Karen Simpson, Sarah Pokewhat the whole field did →	Doubles Women · team 30-34	1:17:55	top 30% 74/255	45:20	28:37	4:02	splits SkiErg4:37Sled push1:42Sled pull3:25Burpee broad jump4:12Row4:50Farmers carry1:47Sandbag lunges3:53Wall balls4:11Run 15:40Run 25:17Run 35:28Run 45:37Run 56:15Run 65:55Run 75:22Run 85:50Full report for this race →
Mechelen 2025 5 Apr 2025team: Graham Poke, Sarah Pokewhat the whole field did →	Doubles Mixed · team 30-39	1:15:57	top 31% 220/722	38:59	28:31	8:27	splits SkiErg4:09Sled push1:45Sled pull3:34Burpee broad jump3:40Row4:28Farmers carry1:32Sandbag lunges5:30Wall balls3:53Run 16:49Run 24:16Run 34:22Run 44:33Run 54:38Run 64:40Run 74:41Run 85:00Full report for this race →
Glasgow 2025 12 Mar 2025what the whole field did →	Open Women · 30-34	1:30:06	top 47% 692/1,479	45:15	39:41	5:16	splits SkiErg4:57Sled push2:44Sled pull5:29Burpee broad jump6:20Row5:05Farmers carry2:12Sandbag lunges6:44Wall balls6:10Run 14:15Run 25:46Run 35:47Run 46:02Run 56:26Run 66:12Run 76:01Run 84:49Full report for this race →

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. How the numbers are made.

Station profile · best Open Women race

Glasgow 2025, against 1,479 Open Women

Full race report →

Shape of the race

50% top SkiPushPullBBJRowCarryLungesWall ballsRoxzoneRuns

Sarahedge = faster than everyone, centre = slowest

Each spoke is one segment (roxzone is the time moving between stations). The further out, the bigger the share of the field beaten on it. A round shape is an even race; a dent is a weak station.

How you ranked on each segment

SkiErg faster than 67%

Sled push faster than 49%

Sled pull faster than 41%

Burpee broad jump faster than 54%

Row faster than 79%

Farmers carry faster than 50%

Sandbag lunges faster than 15%

Wall balls faster than 50%

Roxzone faster than 60%

Runs (8 km) faster than 58%

Longer is better: the share of the field this segment beat.

Minutes against the typical finisher

SkiErg 0:08 faster

Sled push 0:01 slower

Sled pull 0:17 slower

Burpee broad jump 0:13 faster

Row 0:18 faster

Farmers carry 0:01 slower

Sandbag lunges 1:46 slower

Wall balls level

Roxzone 0:21 faster

Runs (8 km) 1:28 faster

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: Sarah against the typical Open Women finisher

Sarah1:30:06

4:154:575:462:445:475:296:026:206:265:056:122:126:016:444:496:105:16

Typical Open Women1:30:05

4:095:055:502:436:065:126:076:336:215:236:142:116:144:585:126:105:37

RunsStationsRoxzone (moving between stations)

Left to right is the race in order: run 1, SkiErg, run 2, sled push, and so on. A block wider than the one below it is a slower segment than the typical finisher.

Sandbag lunges cost 1:46 against the typical Open Women finisher at Glasgow 2025. The sandbag lunges guide shows whether that is strength or pacing, and the workouts that fix it.

The RoxHype app

Fix sandbag lunges. Then beat 1:30:06.

The RoxHype app takes your real splits, your kit and your next race date, and builds the weeks between.

Every session written for your weak station, not a generic plan
Rebuilt each week from what you actually did
Race-day pacing from your own splits

Build my plan in the app App Store Google Play

Free to download. Used by more than 40,000 HYROX athletes.

The RoxHype app: today's session and the race countdown