POL Sebastian Nowak
11 HYROX races over 3 seasons: 4 solo, 7 in a team with 8 partners.
One best per race type
Finish time, race by race: one race type at a time
Oldest to newest; a line going down means getting fasterThis line shows the finish time of Sebastian Nowak at each race, oldest on the left; lower is faster.The best was 1:18:54 at Poznań (Dec 2025); Sebastian Nowak was 15:02 slower at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Warsaw | Apr 2025 | Open Men | 1:18:59 |
| Poznań | Dec 2025 | Open Men | 1:18:54 |
| Warsaw | Apr 2026 | Open Men | 1:39:53 |
| Gdańsk | Oct 2026 | Open Men | 1:34:01 |
Each dot is one Open Men race; click one for that race's report. From the first Open Men race to the best: 0:05 faster (1:18:59 to 1:18:54).
This line shows the finish time of Sebastian Nowak at each race, oldest on the left; lower is faster.The best was 59:56 at Katowice (Feb 2026); Sebastian Nowak was 0:03 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Gdańsk | Oct 2025 | Pro Doubles Men | 1:03:20 |
| Poznań | Dec 2025 | Pro Doubles Men | 1:03:53 |
| Katowice | Feb 2026 | Pro Doubles Men | 59:56 |
| Warsaw | Apr 2026 | Pro Doubles Men | 1:03:17 |
Each dot is one Pro Doubles Men race; click one for that race's report. Not enough complete, clean Pro Doubles Men races yet to measure the change. Team times are shared with a partner, so they move with who you race with.
11 results at 8 races
874th of 1,349 Open Men (faster than 35%). Against the 41 who finished around 1:34:09: most time gained on burpee broad jump (0:31), most lost on wall balls (2:11). Runs 5 to 8 took 2:51 more than runs 1 to 4 (them: 2:37 more).
| Part | Time | Typical here | vs 1,349 Open Men here |
|---|---|---|---|
| Run 1: | 3:54 | 4:00 | faster than 55% |
| SkiErg: | 4:34 | 4:34 | faster than 51% |
| Run 2: | 5:08 | 4:55 | faster than 40% |
| Sled push: | 3:45 | 3:23 | faster than 33% |
| Run 3: | 5:48 | 5:19 | faster than 30% |
| Sled pull: | 4:51 | 4:33 | faster than 40% |
| Run 4: | 5:47 | 5:17 | faster than 30% |
| Burpee broad jump: | 5:43 | 5:38 | faster than 47% |
| Run 5: | 5:42 | 5:27 | faster than 40% |
| Row: | 5:07 | 4:50 | faster than 27% |
| Run 6: | 5:41 | 5:17 | faster than 32% |
| Farmers carry: | 2:13 | 2:04 | faster than 38% |
| Run 7: | 5:45 | 5:17 | faster than 30% |
| Sandbag lunges: | 5:58 | 5:11 | faster than 32% |
| Run 8: | 6:20 | 6:14 | faster than 46% |
| Wall balls: | 10:15 | 7:12 | faster than 17% |
| Roxzone: | 7:38 | 7:23 | faster than 45% |
| Runs (8 km) | 44:01 | 42:05 | faster than 39% |
| Stations (8) | 42:26 | ||
| Finish | 1:34:01 | 1:28:04 | 874th of 1,349 · faster than 35% |
6th of 22 Relay Men.
| Part | Time | Typical here | vs 22 Relay Men here |
|---|---|---|---|
| Run 1: | 2:50 | ||
| SkiErg: | 3:54 | faster than 90% | |
| Run 2: | 3:37 | ||
| Sled push: | 2:20 | faster than 80% | |
| Run 3: | 3:49 | ||
| Sled pull: | 2:43 | faster than 71% | |
| Run 4: | 4:01 | ||
| Burpee broad jump: | 3:00 | faster than 55% | |
| Run 5: | 3:52 | ||
| Row: | 4:00 | faster than 80% | |
| Run 6: | 3:47 | ||
| Farmers carry: | 1:20 | faster than 95% | |
| Run 7: | 3:41 | ||
| Sandbag lunges: | 2:37 | faster than 84% | |
| Run 8: | 4:14 | ||
| Wall balls: | 3:52 | faster than 61% | |
| Roxzone: | 4:38 | faster than 61% | |
| Runs (8 km) | 29:47 | faster than 71% | |
| Stations (8) | 23:46 | ||
| Finish | 58:05 | 1:04:32 | 6th of 22 |
2,116th of 2,561 Open Men (faster than 17%). Against the 77 who finished around 1:41:59: most time gained on the roxzone (1:10), most lost on wall balls (1:16). Runs 5 to 8 took 1:09 more than runs 1 to 4 (them: 2:10 more).
| Part | Time | Typical here | vs 2,561 Open Men here |
|---|---|---|---|
| Run 1: | 6:11 | 3:56 | faster than 4% |
| SkiErg: | 4:32 | 4:26 | faster than 40% |
| Run 2: | 5:48 | 5:13 | faster than 26% |
| Sled push: | 3:10 | 2:49 | faster than 30% |
| Run 3: | 6:10 | 5:32 | faster than 27% |
| Sled pull: | 4:38 | 4:21 | faster than 38% |
| Run 4: | 6:22 | 5:31 | faster than 20% |
| Burpee broad jump: | 6:47 | 5:21 | faster than 20% |
| Run 5: | 6:19 | 5:40 | faster than 26% |
| Row: | 5:16 | 4:50 | faster than 16% |
| Run 6: | 6:48 | 5:32 | faster than 13% |
| Farmers carry: | 2:16 | 1:54 | faster than 19% |
| Run 7: | 6:36 | 5:31 | faster than 16% |
| Sandbag lunges: | 6:39 | 4:58 | faster than 13% |
| Run 8: | 5:57 | 4:54 | faster than 22% |
| Wall balls: | 9:45 | 6:24 | faster than 10% |
| Roxzone: | 6:48 | 5:43 | faster than 30% |
| Runs (8 km) | 50:07 | 42:15 | faster than 16% |
| Stations (8) | 43:03 | ||
| Finish | 1:39:53 | 1:23:58 | 2116th of 2,561 · faster than 17% |
112th of 273 Pro Doubles Men (faster than 59%).
| Part | Time | Typical here | vs 273 Pro Doubles Men here |
|---|---|---|---|
| Run 1: | 3:20 | 3:24 | faster than 57% |
| SkiErg: | 3:34 | 3:43 | faster than 79% |
| Run 2: | 4:28 | 4:33 | faster than 53% |
| Sled push: | 1:50 | 2:09 | faster than 86% |
| Run 3: | 4:41 | 4:50 | faster than 57% |
| Sled pull: | 3:13 | 3:26 | faster than 68% |
| Run 4: | 4:45 | 4:48 | faster than 52% |
| Burpee broad jump: | 2:32 | 2:41 | faster than 62% |
| Run 5: | 4:45 | 4:53 | faster than 58% |
| Row: | 4:03 | 4:13 | faster than 76% |
| Run 6: | 4:46 | 4:47 | faster than 51% |
| Farmers carry: | 1:23 | 1:33 | faster than 79% |
| Run 7: | 5:14 | 4:56 | faster than 35% |
| Sandbag lunges: | 3:06 | 3:25 | faster than 69% |
| Run 8: | 3:56 | 4:02 | faster than 57% |
| Wall balls: | 3:29 | 3:56 | faster than 90% |
| Roxzone: | 4:18 | 4:12 | faster than 45% |
| Runs (8 km) | 35:52 | 36:12 | faster than 52% |
| Stations (8) | 23:10 | ||
| Finish | 1:03:17 | 1:06:25 | 112th of 273 · faster than 59% |
48th of 141 Pro Doubles Men (faster than 66%).
| Part | Time | Typical here | vs 141 Pro Doubles Men here |
|---|---|---|---|
| Run 1: | 4:14 | 4:25 | faster than 72% |
| SkiErg: | 3:44 | 3:47 | faster than 62% |
| Run 2: | 3:57 | 4:08 | faster than 67% |
| Sled push: | 1:54 | 1:53 | faster than 49% |
| Run 3: | 4:13 | 4:25 | faster than 63% |
| Sled pull: | 3:18 | 3:27 | faster than 64% |
| Run 4: | 4:17 | 4:25 | faster than 58% |
| Burpee broad jump: | 2:23 | 2:32 | faster than 61% |
| Run 5: | 4:25 | 4:28 | faster than 55% |
| Row: | 3:54 | 4:02 | faster than 73% |
| Run 6: | 4:19 | 4:27 | faster than 55% |
| Farmers carry: | 1:28 | 1:38 | faster than 89% |
| Run 7: | 4:20 | 4:30 | faster than 59% |
| Sandbag lunges: | 2:46 | 3:14 | faster than 82% |
| Run 8: | 4:33 | 4:46 | faster than 59% |
| Wall balls: | 3:25 | 3:48 | faster than 91% |
| Roxzone: | 2:54 | 3:05 | faster than 62% |
| Runs (8 km) | 34:14 | 35:19 | faster than 62% |
| Stations (8) | 22:52 | ||
| Finish | 59:56 | 1:02:13 | 48th of 141 · faster than 66% |
344th of 1,184 Open Men (faster than 71%). Against the 35 who finished around 1:19:25: most time gained on wall balls (0:51), most lost on the roxzone (1:01). Runs 5 to 8 took 0:30 less than runs 1 to 4 (them: 1:03 more).
| Part | Time | Typical here | vs 1,184 Open Men here |
|---|---|---|---|
| Run 1: | 5:03 | 4:54 | faster than 43% |
| SkiErg: | 4:28 | 4:39 | faster than 71% |
| Run 2: | 5:04 | 4:57 | faster than 44% |
| Sled push: | 2:39 | 2:52 | faster than 68% |
| Run 3: | 5:09 | 5:22 | faster than 59% |
| Sled pull: | 4:48 | 4:47 | faster than 49% |
| Run 4: | 5:03 | 5:23 | faster than 63% |
| Burpee broad jump: | 4:33 | 5:40 | faster than 75% |
| Run 5: | 5:01 | 5:30 | faster than 69% |
| Row: | 4:47 | 4:58 | faster than 68% |
| Run 6: | 4:50 | 5:22 | faster than 74% |
| Farmers carry: | 1:48 | 2:08 | faster than 80% |
| Run 7: | 4:50 | 5:18 | faster than 72% |
| Sandbag lunges: | 4:28 | 5:12 | faster than 71% |
| Run 8: | 5:08 | 5:49 | faster than 74% |
| Wall balls: | 4:52 | 6:47 | faster than 86% |
| Roxzone: | 6:30 | 6:03 | faster than 40% |
| Runs (8 km) | 40:05 | 42:59 | faster than 65% |
| Stations (8) | 32:23 | ||
| Finish | 1:18:54 | 1:26:57 | 344th of 1,184 · faster than 71% |
57th of 157 Pro Doubles Men (faster than 64%).
| Part | Time | Typical here | vs 157 Pro Doubles Men here |
|---|---|---|---|
| Run 1: | 4:30 | 4:13 | faster than 40% |
| SkiErg: | 3:44 | 3:54 | faster than 82% |
| Run 2: | 4:21 | 4:14 | faster than 45% |
| Sled push: | 1:49 | 2:05 | faster than 88% |
| Run 3: | 4:34 | 4:33 | faster than 48% |
| Sled pull: | 3:01 | 3:49 | faster than 96% |
| Run 4: | 4:41 | 4:32 | faster than 45% |
| Burpee broad jump: | 2:17 | 2:38 | faster than 78% |
| Run 5: | 4:52 | 4:39 | faster than 37% |
| Row: | 4:11 | 4:17 | faster than 64% |
| Run 6: | 4:44 | 4:37 | faster than 42% |
| Farmers carry: | 1:24 | 1:39 | faster than 93% |
| Run 7: | 4:46 | 4:39 | faster than 41% |
| Sandbag lunges: | 2:53 | 3:32 | faster than 87% |
| Run 8: | 4:47 | 4:47 | faster than 52% |
| Wall balls: | 3:35 | 3:59 | faster than 85% |
| Roxzone: | 3:51 | 4:03 | faster than 58% |
| Runs (8 km) | 37:12 | 36:23 | faster than 45% |
| Stations (8) | 22:54 | ||
| Finish | 1:03:53 | 1:06:19 | 57th of 157 · faster than 64% |
33rd of 72 Pro Doubles Men (faster than 54%).
| Part | Time | Typical here | vs 72 Pro Doubles Men here |
|---|---|---|---|
| Run 1: | 3:06 | 3:12 | faster than 59% |
| SkiErg: | 3:33 | 3:36 | faster than 61% |
| Run 2: | 4:05 | 4:17 | faster than 66% |
| Sled push: | 2:12 | 2:03 | faster than 32% |
| Run 3: | 4:22 | 4:32 | faster than 60% |
| Sled pull: | 3:48 | 3:30 | faster than 33% |
| Run 4: | 4:41 | 4:36 | faster than 45% |
| Burpee broad jump: | 2:11 | 2:33 | faster than 73% |
| Run 5: | 4:36 | 4:39 | faster than 54% |
| Row: | 4:11 | 4:06 | faster than 39% |
| Run 6: | 4:26 | 4:38 | faster than 61% |
| Farmers carry: | 1:30 | 1:36 | faster than 70% |
| Run 7: | 4:37 | 4:39 | faster than 52% |
| Sandbag lunges: | 3:04 | 3:23 | faster than 64% |
| Run 8: | 4:45 | 4:47 | faster than 54% |
| Wall balls: | 3:41 | 3:48 | faster than 63% |
| Roxzone: | 4:40 | 5:00 | faster than 56% |
| Runs (8 km) | 34:34 | 35:15 | faster than 59% |
| Stations (8) | 24:10 | ||
| Finish | 1:03:20 | 1:05:24 | 33rd of 72 · faster than 54% |
573rd of 1,483 Open Men (faster than 61%). Against the 46 who finished around 1:19:31: most time gained on wall balls (1:02), most lost on the eight runs (1:43). Runs 5 to 8 took 2:57 less than runs 1 to 4 (them: 1:46 more).
| Part | Time | Typical here | vs 1,483 Open Men here |
|---|---|---|---|
| Run 1: | 5:56 | 3:53 | faster than 6% |
| SkiErg: | 4:19 | 4:28 | faster than 73% |
| Run 2: | 5:27 | 5:11 | faster than 38% |
| Sled push: | 2:20 | 2:28 | faster than 62% |
| Run 3: | 5:42 | 5:29 | faster than 40% |
| Sled pull: | 4:23 | 4:20 | faster than 48% |
| Run 4: | 5:47 | 5:30 | faster than 37% |
| Burpee broad jump: | 4:40 | 5:31 | faster than 72% |
| Run 5: | 5:25 | 5:40 | faster than 61% |
| Row: | 4:25 | 4:45 | faster than 85% |
| Run 6: | 5:12 | 5:33 | faster than 66% |
| Farmers carry: | 1:48 | 1:56 | faster than 65% |
| Run 7: | 4:56 | 5:30 | faster than 75% |
| Sandbag lunges: | 3:50 | 4:49 | faster than 84% |
| Run 8: | 4:22 | 4:58 | faster than 74% |
| Wall balls: | 4:36 | 6:05 | faster than 86% |
| Roxzone: | 5:57 | 5:33 | faster than 40% |
| Runs (8 km) | 42:44 | 42:07 | faster than 46% |
| Stations (8) | 30:21 | ||
| Finish | 1:18:59 | 1:22:34 | 573rd of 1,483 · faster than 61% |
114th of 275 Doubles Mixed (faster than 58%).
| Part | Time | Typical here | vs 275 Doubles Mixed here |
|---|---|---|---|
| Run 1: | 4:16 | 4:16 | faster than 50% |
| SkiErg: | 3:58 | 4:11 | faster than 79% |
| Run 2: | 5:36 | 5:27 | faster than 45% |
| Sled push: | 1:50 | 1:35 | faster than 22% |
| Run 3: | 5:45 | 5:48 | faster than 52% |
| Sled pull: | 2:55 | 3:19 | faster than 72% |
| Run 4: | 5:52 | 5:48 | faster than 48% |
| Burpee broad jump: | 3:16 | 3:26 | faster than 56% |
| Run 5: | 6:00 | 5:56 | faster than 47% |
| Row: | 4:36 | 4:33 | faster than 43% |
| Run 6: | 5:52 | 5:52 | faster than 49% |
| Farmers carry: | 1:49 | 1:44 | faster than 41% |
| Run 7: | 5:50 | 5:54 | faster than 52% |
| Sandbag lunges: | 3:15 | 3:44 | faster than 81% |
| Run 8: | 6:01 | 6:05 | faster than 52% |
| Wall balls: | 3:49 | 4:18 | faster than 76% |
| Roxzone †: | 4:55 | ||
| Runs (8 km) | 45:12 | 45:30 | faster than 52% |
| Stations (8) | 25:28 | ||
| Finish | 1:15:35 | 1:18:20 | 114th of 275 · faster than 58% |
How to read
Place is the position among timed finishers in the same race, division and gender; a doubles place is the team's, and a relay place is among all relay teams at that race (relay teams are ranked together). 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. A dash in runs, stations and roxzone on a result from the live results service means the splits are not in yet (finish time only). The age group is the one entered for that race; for a team it is the team’s age group. A dash means the organiser did not publish that number for the result.
The fastest Sebastian has done each station
| Part | Best | Race | Typical |
|---|---|---|---|
| SkiErg | 4:19 | Warsaw 2025 · best of 4 | 4:34 |
| Sled push | 2:20 | Warsaw 2025 · best of 4 | 3:04 |
| Sled pull | 4:23 | Warsaw 2025 · best of 4 | 4:57 |
| Burpee broad jump | 4:33 | Poznań 2025 · best of 4 | 5:38 |
| Row | 4:25 | Warsaw 2025 · best of 4 | 4:53 |
| Farmers carry | 1:48 | Poznań 2025 · best of 4 | 2:11 |
| Sandbag lunges | 3:50 | Warsaw 2025 · best of 4 | 5:20 |
| Wall balls | 4:36 | Warsaw 2025 · best of 4 | 7:03 |
| Runs (8 km) | 40:05 | Poznań 2025 · best of 4 | 41:47 |
| Roxzone | 5:57 | Warsaw 2025 · best of 4 | 7:23 |
How to read
Each station's best across Sebastian'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.
8 team partners
- Bartosz Pochwat2 races
- Krzysztof Jezierski2 races
- Volodymyr Nazarenko2 races
- Celine Schneider1 race
- Izabella Szymik1 race
- Marcel Müller1 race
- Michał Tomczak1 race
- Sina Schlindwein1 race
From the team results above. A name opens the search: a partner can have more than one page.
Poznań 2025, against 1,184 Open Men
Shape of the race
This chart shows where Sebastian 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 86% of the field), weakest on Roxzone (faster than 41%).
See the numbers
| Part | Sebastian: faster than |
|---|---|
| Ski | 71% |
| Push | 68% |
| Pull | 49% |
| BBJ | 76% |
| Row | 69% |
| Carry | 80% |
| Lunges | 72% |
| Wall balls | 86% |
| Roxzone | 41% |
| Runs | 65% |
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 Sebastian beat on each part of the race, at this race.Best: Wall balls (faster than 86%); weakest: Roxzone (faster than 41%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Sebastian's time on each part against the typical Open Men finisher at this race.Best: Runs (8 km) (2:54 faster); weakest: Roxzone (0:27 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: Sebastian 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.Sebastian: 40:08 running, 32:23 at the stations and 6:30 in the roxzone; the longest station was the wall balls (4:52).Below, Typical Open Men: 42:35 running, 37:03 at the stations and 6:03 in the roxzone; the longest station was the wall balls (6:47).
See the numbers
| Part | Sebastian | Typical Open Men |
|---|---|---|
| Run 1 | 5:03 | 4:54 |
| SkiErg | 4:28 | 4:39 |
| Run 2 | 5:04 | 4:57 |
| Sled push | 2:39 | 2:52 |
| Run 3 | 5:09 | 5:22 |
| Sled pull | 4:48 | 4:47 |
| Run 4 | 5:03 | 5:23 |
| Burpee broad jump | 4:33 | 5:40 |
| Run 5 | 5:01 | 5:30 |
| Row | 4:47 | 4:58 |
| Run 6 | 4:50 | 5:22 |
| Farmers carry | 1:48 | 2:08 |
| Run 7 | 4:50 | 5:18 |
| Sandbag lunges | 4:28 | 5:12 |
| Run 8 | 5:08 | 5:49 |
| Wall balls | 4:52 | 6:47 |
| Roxzone | 6:30 | 6:03 |
| Finish | 1:18:54 | 1:26:57 |
The race in order, left to right. A wider block than the one below is slower than typical.
Roxzone cost 0:27 against the typical Open Men finisher at Poznań 2025. The pacing guide is where that time comes back.
Fix roxzone. Then beat 1:18:54.
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- A week-by-week plan that counts down to your race
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