DEN Simon Nowak
1 HYROX race over 1 season, all in a team with 1 partner. Best Doubles Men time: 1:25:45 at Katowice 2025.
1 result at 1 race
206th of 256 Doubles Men (faster than 19%).
| Part | Time | Typical here | vs 256 Doubles Men here |
|---|---|---|---|
| Run 1: | 3:53 | 4:07 | faster than 57% |
| SkiErg: | 4:21 | 3:56 | faster than 9% |
| Run 2: | 5:13 | 5:16 | faster than 51% |
| Sled push: | 1:39 | 1:26 | faster than 18% |
| Run 3: | 6:35 | 5:33 | faster than 16% |
| Sled pull: | 4:05 | 2:47 | faster than 4% |
| Run 4: | 6:09 | 5:37 | faster than 28% |
| Burpee broad jump: | 5:00 | 3:18 | faster than 8% |
| Run 5: | 6:18 | 5:45 | faster than 27% |
| Row: | 4:50 | 4:23 | faster than 11% |
| Run 6: | 5:52 | 5:37 | faster than 38% |
| Farmers carry: | 1:42 | 1:40 | faster than 47% |
| Run 7: | 5:46 | 5:41 | faster than 46% |
| Sandbag lunges: | 4:57 | 3:28 | faster than 9% |
| Run 8: | 6:20 | 5:58 | faster than 35% |
| Wall balls: | 5:15 | 4:11 | faster than 12% |
| Roxzone †: | 7:50 | ||
| Runs (8 km) | 46:06 | 43:47 | faster than 37% |
| Stations (8) | 31:49 | ||
| Finish | 1:25:45 | 1:14:20 | 206th of 256 · faster than 19% |
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; for a team it is the team’s age group.
1 team partner
- Ciaran Sansar-Erdene1 race
From the team results above. A name opens the search: a partner can have more than one page.
Katowice 2025, against 256 Doubles Men
Shape of the race
This chart shows where Simon sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on Carry (faster than 47% of the field), weakest on Pull (faster than 5%).
See the numbers
| Part | Simon: faster than |
|---|---|
| Ski | 9% |
| Push | 19% |
| Pull | 5% |
| BBJ | 8% |
| Row | 11% |
| Carry | 47% |
| Lunges | 9% |
| Wall balls | 12% |
| Roxzone | 7% |
| Runs | 38% |
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 Simon beat on each part of the race, at this race.Best: Farmers carry (faster than 47%); weakest: Sled pull (faster than 5%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Simon's time on each part against the typical Doubles Men finisher at this race.Best: Farmers carry (0:02 slower); weakest: Roxzone (2:57 slower).
Green, left of centre: faster than the typical Doubles Men finisher at this race. Orange, right: slower, and by how much.
The race as one bar: Simon against the typical Doubles 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.Simon: 46:06 running, 31:49 at the stations and 7:50 in the roxzone; the longest station was the wall balls (5:15) and the shortest the sled push (1:39).Below, Typical Doubles Men: 43:34 running, 25:09 at the stations and 4:53 in the roxzone; the longest station was the row (4:23) and the shortest the sled push (1:26).
See the numbers
| Part | Simon | Typical Doubles Men |
|---|---|---|
| Run 1 | 3:53 | 4:07 |
| SkiErg | 4:21 | 3:56 |
| Run 2 | 5:13 | 5:16 |
| Sled push | 1:39 | 1:26 |
| Run 3 | 6:35 | 5:33 |
| Sled pull | 4:05 | 2:47 |
| Run 4 | 6:09 | 5:37 |
| Burpee broad jump | 5:00 | 3:18 |
| Run 5 | 6:18 | 5:45 |
| Row | 4:50 | 4:23 |
| Run 6 | 5:52 | 5:37 |
| Farmers carry | 1:42 | 1:40 |
| Run 7 | 5:46 | 5:41 |
| Sandbag lunges | 4:57 | 3:28 |
| Run 8 | 6:20 | 5:58 |
| Wall balls | 5:15 | 4:11 |
| Roxzone | 7:50 | 4:53 |
| Finish | 1:25:45 | 1:14:20 |
The race in order, left to right. A wider block than the one below is slower than typical.
Roxzone cost 2:57 against the typical Doubles Men finisher at Katowice 2025. The pacing guide is where that time comes back.
Fix roxzone. Then beat 1:25:45.
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.
