GBR Sophie Knox
11 HYROX races over 2 seasons: 4 solo, 7 in a team with 2 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 Sophie Knox at each race, oldest on the left; lower is faster.The best was 1:12:06 at Berlin (May 2026); Sophie Knox was 3:05 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Dublin | Nov 2025 | Pro Women | 1:15:11 |
| Berlin | May 2026 | Pro Women | 1:12:06 |
Each dot is one Pro Women race; click one for that race's report. Not enough complete, clean Pro Women races yet to measure the change.
This line shows the finish time of Sophie Knox at each race, oldest on the left; lower is faster.The best was 1:05:24 at London Olympia (EMEA Championship) (Mar 2026); Sophie Knox was 6:33 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Birmingham | Oct 2024 | Open Women | 1:11:57 |
| London Olympia (EMEA Championship) | Mar 2026 | Open Women | 1:05:24 |
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.
This line shows the finish time of Sophie Knox at each race, oldest on the left; lower is faster.The best was 1:03:52 at Glasgow (Mar 2025); Sophie Knox was 0:15 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| London | Dec 2024 | Pro Doubles Women | 1:07:05 |
| Stockholm | Dec 2024 | Pro Doubles Women | 1:06:22 |
| Glasgow | Mar 2025 | Pro Doubles Women | 1:03:52 |
| London ExCeL | Dec 2025 | Pro Doubles Women | 1:06:50 |
Each dot is one Pro Doubles Women race; click one for that race's report. Not enough complete, clean Pro Doubles Women races yet to measure the change. Team times are shared with a partner, so they move with who you race with.
This line shows the finish time of Sophie Knox at each race, oldest on the left; lower is faster.The best was 58:24 at Glasgow (Mar 2026); Sophie Knox was 2:47 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| London | May 2025 | Doubles Mixed | 1:01:11 |
| London ExCeL | Dec 2025 | Doubles Mixed | 1:02:53 |
| Glasgow | Mar 2026 | Doubles Mixed | 58:24 |
Each dot is one Doubles Mixed race; click one for that race's report. Not enough complete, clean Doubles Mixed races yet to measure the change. Team times are shared with a partner, so they move with who you race with.
11 results at 10 races
54th of 332 Pro Women (faster than 83%).
| Part | Time | Typical here | vs 332 Pro Women here |
|---|---|---|---|
| Run 1: | 3:14 | 3:24 | faster than 65% |
| SkiErg: | 4:30 | 4:51 | faster than 89% |
| Run 2: | 3:16 | 3:42 | faster than 83% |
| Sled push: | 3:34 | 4:15 | faster than 75% |
| Run 3: | 3:22 | 3:55 | faster than 85% |
| Sled pull: | 3:45 | 4:58 | faster than 95% |
| Run 4: | 3:24 | 3:56 | faster than 85% |
| Burpee broad jump: | 3:45 | 5:10 | faster than 90% |
| Run 5: | 3:25 | 4:00 | faster than 87% |
| Row: | 4:48 | 5:01 | faster than 78% |
| Run 6: | 3:29 | 3:59 | faster than 82% |
| Farmers carry: | 3:09 | 2:38 | faster than 27% |
| Run 7: | 3:31 | 4:06 | faster than 83% |
| Sandbag lunges: | 4:07 | 5:00 | faster than 81% |
| Run 8: | 4:51 | 5:48 | faster than 85% |
| Wall balls: | 4:31 | 6:05 | faster than 85% |
| Roxzone: | — | ||
| Runs (8 km) | 28:28 | 33:03 | faster than 88% |
| Stations (8) | 32:09 | ||
| Finish | 1:12:06 | 1:25:08 | 54th of 332 · faster than 83% |
45th of 508 Open Women (faster than 91%).
| Part | Time | Typical here | vs 508 Open Women here |
|---|---|---|---|
| Run 1: | 4:15 | 4:40 | faster than 72% |
| SkiErg: | 4:26 | 4:57 | faster than 96% |
| Run 2: | 3:59 | 4:36 | faster than 83% |
| Sled push: | 1:41 | 2:14 | faster than 94% |
| Run 3: | 4:05 | 4:45 | faster than 86% |
| Sled pull: | 3:09 | 4:31 | faster than 97% |
| Run 4: | 4:09 | 4:46 | faster than 83% |
| Burpee broad jump: | 3:43 | 5:23 | faster than 90% |
| Run 5: | 4:12 | 4:58 | faster than 85% |
| Row: | 4:40 | 5:08 | faster than 90% |
| Run 6: | 4:06 | 4:51 | faster than 86% |
| Farmers carry: | 1:43 | 2:06 | faster than 87% |
| Run 7: | 4:14 | 4:51 | faster than 81% |
| Sandbag lunges: | 3:04 | 4:17 | faster than 93% |
| Run 8: | 5:38 | 6:48 | faster than 85% |
| Wall balls: | 3:32 | 5:39 | faster than 98% |
| Roxzone: | 4:57 | 5:20 | faster than 63% |
| Runs (8 km) | 34:34 | 40:45 | faster than 85% |
| Stations (8) | 25:58 | ||
| Finish | 1:05:24 | 1:21:09 | 45th of 508 · faster than 91% |
11th of 2,163 Doubles Mixed (the fastest). Against the 33 who finished around 59:46: most time gained on the eight runs (0:30), most lost on the roxzone (0:15). Runs 5 to 8 took 0:43 more than runs 1 to 4 (them: 1:02 more).
| Part | Time | Typical here | vs 2,163 Doubles Mixed here |
|---|---|---|---|
| Run 1: | 4:03 | 5:46 | faster than 99% |
| SkiErg: | 3:53 | 4:20 | faster than 96% |
| Run 2: | 3:59 | 5:34 | faster than 98% |
| Sled push: | 1:29 | 2:08 | faster than 98% |
| Run 3: | 4:10 | 5:50 | faster than 98% |
| Sled pull: | 2:33 | 3:37 | faster than 96% |
| Run 4: | 4:09 | 5:54 | faster than 98% |
| Burpee broad jump: | 2:00 | 3:38 | fastest in the field |
| Run 5: | 4:07 | 6:00 | faster than 99% |
| Row: | 4:19 | 4:54 | faster than 95% |
| Run 6: | 4:08 | 5:58 | faster than 99% |
| Farmers carry: | 1:31 | 1:51 | faster than 93% |
| Run 7: | 4:10 | 5:58 | faster than 99% |
| Sandbag lunges: | 2:37 | 4:07 | faster than 98% |
| Run 8: | 4:39 | 6:41 | faster than 99% |
| Wall balls: | 3:30 | 4:50 | fastest in the field |
| Roxzone: | 3:15 | 5:10 | faster than 96% |
| Runs (8 km) | 33:22 | 47:51 | faster than 99% |
| Stations (8) | 21:52 | ||
| Finish | 58:24 | 1:23:17 | 11th of 2,163 · fastest in the field |
57th of 561 Pro Doubles Women (faster than 90%).
| Part | Time | Typical here | vs 561 Pro Doubles Women here |
|---|---|---|---|
| Run 1: | 3:02 | 3:29 | faster than 80% |
| SkiErg: | 4:24 | 4:50 | faster than 95% |
| Run 2: | 3:32 | 4:07 | faster than 84% |
| Sled push: | 2:12 | 2:24 | faster than 75% |
| Run 3: | 3:41 | 4:18 | faster than 86% |
| Sled pull: | 3:45 | 4:42 | faster than 92% |
| Run 4: | 3:44 | 4:19 | faster than 84% |
| Burpee broad jump: | 2:58 | 3:48 | faster than 87% |
| Run 5: | 3:48 | 4:21 | faster than 83% |
| Row: | 4:31 | 5:00 | faster than 94% |
| Run 6: | 3:46 | 4:24 | faster than 84% |
| Farmers carry: | 1:39 | 1:54 | faster than 87% |
| Run 7: | 3:50 | 4:24 | faster than 82% |
| Sandbag lunges: | 3:14 | 4:08 | faster than 89% |
| Run 8: | 5:10 | 6:04 | faster than 84% |
| Wall balls: | 3:37 | 4:26 | faster than 95% |
| Roxzone: | 10:04 | 11:51 | faster than 83% |
| Runs (8 km) | 30:30 | 35:39 | faster than 85% |
| Stations (8) | 26:20 | ||
| Finish | 1:06:50 | 1:19:08 | 57th of 561 · faster than 90% |
123rd of 2,853 Doubles Mixed (faster than 95%). Against the 86 who finished around 1:03:19: most time gained on sandbag lunges (0:50), most lost on the eight runs (1:32). Runs 5 to 8 took 2:51 more than runs 1 to 4 (them: 2:20 more).
| Part | Time | Typical here | vs 2,853 Doubles Mixed here |
|---|---|---|---|
| Run 1: | 3:05 | 3:41 | faster than 86% |
| SkiErg: | 4:07 | 4:38 | faster than 97% |
| Run 2: | 3:25 | 4:16 | faster than 92% |
| Sled push: | 1:48 | 2:07 | faster than 87% |
| Run 3: | 3:41 | 4:26 | faster than 89% |
| Sled pull: | 3:04 | 4:01 | faster than 94% |
| Run 4: | 3:39 | 4:30 | faster than 90% |
| Burpee broad jump: | 2:19 | 3:42 | faster than 97% |
| Run 5: | 3:48 | 4:34 | faster than 88% |
| Row: | 4:19 | 4:52 | faster than 95% |
| Run 6: | 3:49 | 4:32 | faster than 87% |
| Farmers carry: | 1:30 | 1:47 | faster than 87% |
| Run 7: | 3:55 | 4:33 | faster than 82% |
| Sandbag lunges: | 2:16 | 4:00 | fastest in the field |
| Run 8: | 5:09 | 6:16 | faster than 89% |
| Wall balls: | 3:37 | 4:50 | faster than 97% |
| Roxzone: | 9:31 | 12:12 | faster than 93% |
| Runs (8 km) | 30:28 | 36:49 | faster than 89% |
| Stations (8) | 23:00 | ||
| Finish | 1:02:53 | 1:19:20 | 123rd of 2,853 · faster than 95% |
57th of 263 Pro Women (faster than 78%).
| Part | Time | Typical here | vs 263 Pro Women here |
|---|---|---|---|
| Run 1: | 3:05 | 3:11 | faster than 57% |
| SkiErg: | 4:28 | 4:52 | faster than 93% |
| Run 2: | 5:05 | 5:12 | faster than 57% |
| Sled push: | 3:08 | 3:34 | faster than 73% |
| Run 3: | 5:11 | 5:41 | faster than 70% |
| Sled pull: | 4:21 | 5:34 | faster than 86% |
| Run 4: | 5:19 | 5:42 | faster than 68% |
| Burpee broad jump: | 3:47 | 5:33 | faster than 91% |
| Run 5: | 5:29 | 5:52 | faster than 65% |
| Row: | 4:50 | 5:06 | faster than 81% |
| Run 6: | 5:24 | 5:45 | faster than 67% |
| Farmers carry: | 2:40 | 2:42 | faster than 53% |
| Run 7: | 5:26 | 5:50 | faster than 67% |
| Sandbag lunges: | 4:27 | 5:18 | faster than 75% |
| Run 8: | 3:48 | 4:12 | faster than 69% |
| Wall balls: | 5:06 | 6:45 | faster than 84% |
| Roxzone: | 3:47 | 4:42 | faster than 79% |
| Runs (8 km) | 38:42 | 41:45 | faster than 67% |
| Stations (8) | 32:47 | ||
| Finish | 1:15:11 | 1:26:35 | 57th of 263 · faster than 78% |
31st of 956 Doubles Mixed (faster than 96%).
| Part | Time | Typical here | vs 956 Doubles Mixed here |
|---|---|---|---|
| Run 1: | 4:02 | 5:15 | faster than 96% |
| SkiErg: | 3:49 | 4:09 | faster than 92% |
| Run 2: | 3:59 | 4:59 | faster than 96% |
| Sled push: | 1:45 | 2:00 | faster than 82% |
| Run 3: | 4:14 | 5:11 | faster than 94% |
| Sled pull: | 2:35 | 3:31 | faster than 95% |
| Run 4: | 4:09 | 5:13 | faster than 96% |
| Burpee broad jump: | 2:33 | 3:21 | faster than 86% |
| Run 5: | 4:12 | 5:19 | faster than 96% |
| Row: | 4:19 | 4:37 | faster than 80% |
| Run 6: | 4:12 | 5:17 | faster than 95% |
| Farmers carry: | 1:41 | 1:46 | faster than 62% |
| Run 7: | 4:11 | 5:19 | faster than 96% |
| Sandbag lunges: | 2:35 | 3:52 | faster than 98% |
| Run 8: | 5:23 | 6:47 | faster than 94% |
| Wall balls: | 3:43 | 4:48 | faster than 98% |
| Roxzone: | 3:56 | 5:21 | faster than 95% |
| Runs (8 km) | 34:19 | 43:40 | faster than 96% |
| Stations (8) | 23:00 | ||
| Finish | 1:01:11 | 1:17:23 | 31st of 956 · faster than 96% |
9th of 246 Pro Doubles Women (faster than 96%).
| Part | Time | Typical here | vs 246 Pro Doubles Women here |
|---|---|---|---|
| Run 1: | 3:05 | 4:04 | faster than 97% |
| SkiErg: | 4:01 | 4:22 | faster than 95% |
| Run 2: | 4:37 | 5:40 | faster than 93% |
| Sled push: | 1:49 | 2:17 | faster than 95% |
| Run 3: | 4:53 | 5:56 | faster than 92% |
| Sled pull: | 3:11 | 4:21 | faster than 96% |
| Run 4: | 4:50 | 5:59 | faster than 92% |
| Burpee broad jump: | 3:07 | 3:35 | faster than 71% |
| Run 5: | 4:54 | 6:05 | faster than 93% |
| Row: | 4:24 | 4:50 | faster than 92% |
| Run 6: | 4:47 | 6:00 | faster than 95% |
| Farmers carry: | 1:39 | 1:53 | faster than 85% |
| Run 7: | 4:49 | 6:06 | faster than 95% |
| Sandbag lunges: | 2:55 | 4:03 | faster than 95% |
| Run 8: | 3:51 | 4:56 | faster than 93% |
| Wall balls: | 3:25 | 4:14 | faster than 98% |
| Roxzone: | 3:44 | 4:57 | faster than 93% |
| Runs (8 km) | 35:43 | 45:14 | faster than 95% |
| Stations (8) | 24:31 | ||
| Finish | 1:03:52 | 1:20:51 | 9th of 246 · faster than 96% |
4th of 64 Pro Doubles Women (faster than 95%).
| Part | Time | Typical here | vs 64 Pro Doubles Women here |
|---|---|---|---|
| Run 1: | 3:57 | 4:48 | faster than 93% |
| SkiErg: | 3:58 | 4:14 | faster than 95% |
| Run 2: | 4:21 | 5:03 | faster than 85% |
| Sled push: | 1:44 | 1:57 | faster than 84% |
| Run 3: | 4:28 | 5:15 | faster than 93% |
| Sled pull: | 3:23 | 4:12 | faster than 98% |
| Run 4: | 4:31 | 5:20 | faster than 90% |
| Burpee broad jump: | 3:15 | 3:21 | faster than 55% |
| Run 5: | 4:32 | 5:30 | faster than 92% |
| Row: | 4:35 | 4:45 | faster than 71% |
| Run 6: | 4:36 | 5:24 | faster than 92% |
| Farmers carry: | 1:46 | 1:50 | faster than 57% |
| Run 7: | 4:31 | 5:21 | faster than 92% |
| Sandbag lunges: | 2:44 | 3:51 | faster than 98% |
| Run 8: | 4:49 | 5:44 | faster than 87% |
| Wall balls: | 3:17 | 4:00 | faster than 98% |
| Roxzone: | 6:04 | 7:09 | faster than 80% |
| Runs (8 km) | 35:41 | 42:37 | faster than 92% |
| Stations (8) | 24:42 | ||
| Finish | 1:06:22 | 1:17:26 | 4th of 64 · faster than 95% |
9th of 109 Pro Doubles Women (faster than 92%).
| Part | Time | Typical here | vs 109 Pro Doubles Women here |
|---|---|---|---|
| Run 1: | 5:32 | 6:16 | faster than 87% |
| SkiErg: | 4:07 | 4:25 | faster than 92% |
| Run 2: | 4:05 | 4:34 | faster than 86% |
| Sled push: | 2:09 | 2:30 | faster than 85% |
| Run 3: | 4:09 | 4:54 | faster than 91% |
| Sled pull: | 3:30 | 4:35 | faster than 96% |
| Run 4: | 4:12 | 4:55 | faster than 87% |
| Burpee broad jump: | 3:17 | 3:52 | faster than 75% |
| Run 5: | 4:14 | 5:02 | faster than 87% |
| Row: | 4:33 | 4:54 | faster than 87% |
| Run 6: | 4:15 | 4:59 | faster than 88% |
| Farmers carry: | 1:44 | 1:55 | faster than 83% |
| Run 7: | 4:13 | 5:01 | faster than 90% |
| Sandbag lunges: | 2:57 | 4:07 | faster than 93% |
| Run 8: | 4:44 | 5:25 | faster than 83% |
| Wall balls: | 3:15 | 4:17 | faster than 97% |
| Roxzone: | 6:18 | 7:04 | faster than 82% |
| Runs (8 km) | 35:20 | 40:57 | faster than 87% |
| Stations (8) | 25:32 | ||
| Finish | 1:07:05 | 1:18:36 | 9th of 109 · faster than 92% |
35th of 1,410 Open Women (faster than 97%).
| Part | Time | Typical here | vs 1,410 Open Women here |
|---|---|---|---|
| Run 1: | 5:21 | 6:07 | faster than 84% |
| SkiErg: | 4:28 | 5:05 | faster than 98% |
| Run 2: | 4:26 | 5:20 | faster than 91% |
| Sled push: | 1:44 | 2:40 | faster than 99% |
| Run 3: | 4:33 | 5:32 | faster than 94% |
| Sled pull: | 3:39 | 5:41 | faster than 98% |
| Run 4: | 4:27 | 5:37 | faster than 95% |
| Burpee broad jump: | 4:49 | 7:03 | faster than 89% |
| Run 5: | 4:30 | 5:46 | faster than 97% |
| Row: | 4:51 | 5:25 | faster than 94% |
| Run 6: | 4:32 | 5:39 | faster than 95% |
| Farmers carry: | 2:08 | 2:13 | faster than 61% |
| Run 7: | 4:27 | 5:37 | faster than 96% |
| Sandbag lunges: | 3:15 | 5:02 | faster than 97% |
| Run 8: | 4:46 | 6:02 | faster than 95% |
| Wall balls: | 4:08 | 6:45 | faster than 97% |
| Roxzone: | 6:01 | 8:04 | faster than 92% |
| Runs (8 km) | 36:59 | 45:50 | faster than 95% |
| Stations (8) | 29:02 | ||
| Finish | 1:11:57 | 1:34:24 | 35th of 1,410 · faster than 97% |
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. A dash means the organiser did not publish that number for the result. * 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 Sophie has done each station
| Part | Best | Race | Typical |
|---|---|---|---|
| SkiErg | 4:28 | Dublin 2025 · best of 2 | 4:53 |
| Sled push | 3:08 | Dublin 2025 · best of 2 | 3:56 |
| Sled pull | 3:45 | Berlin 2026 · best of 2 | 5:49 |
| Burpee broad jump | 3:45 | Berlin 2026 · best of 2 | 5:12 |
| Row | 4:48 | Berlin 2026 · best of 2 | 5:07 |
| Farmers carry | 2:40 | Dublin 2025 · best of 2 | 2:36 |
| Sandbag lunges | 4:07 | Berlin 2026 · best of 2 | 5:10 |
| Wall balls | 4:31 | Berlin 2026 · best of 2 | 6:18 |
| Runs (8 km) | 28:28 | Berlin 2026 · best of 2 | 40:26 |
| Roxzone | 3:47 | Dublin 2025 | 6:34 |
How to read
Each station's best across Sophie's Pro Women races, from different races, against the typical Pro Women split. Venues differ (sled carpets, run laps, where the mats sit), so a best can owe something to the venue.
2 team partners
- Jazmin Giles-Reffell4 races
- Jack Cross3 races
From the team results above. A name opens the search: a partner can have more than one page.
Berlin 2026, against 332 Pro Women
Shape of the race
no splitRuns
This chart shows where Sophie sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on Pull (faster than 96% of the field), weakest on Carry (faster than 27%).
See the numbers
| Part | Sophie: faster than |
|---|---|
| Ski | 90% |
| Push | 75% |
| Pull | 96% |
| BBJ | 90% |
| Row | 78% |
| Carry | 27% |
| Lunges | 82% |
| Wall balls | 85% |
| Roxzone | no split |
| Runs | 88% |
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 Sophie beat on each part of the race, at this race.Best: Sled pull (faster than 96%); weakest: Farmers carry (faster than 27%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Sophie's time on each part against the typical Pro Women finisher at this race.Best: Runs (8 km) (4:35 faster); weakest: Farmers carry (0:31 slower).
Green, left of centre: faster than the typical Pro Women finisher at this race. Orange, right: slower, and by how much.
The race as one bar: Sophie against the typical Pro 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.Sophie: 28:32 running and 32:10 at the stations; the longest station was the row (4:48).Below, Typical Pro Women: 32:50 running and 37:58 at the stations; the longest station was the wall balls (6:05).
See the numbers
| Part | Sophie | Typical Pro Women |
|---|---|---|
| Run 1 | 3:14 | 3:24 |
| SkiErg | 4:30 | 4:51 |
| Run 2 | 3:16 | 3:42 |
| Sled push | 3:34 | 4:15 |
| Run 3 | 3:22 | 3:55 |
| Sled pull | 3:45 | 4:58 |
| Run 4 | 3:24 | 3:56 |
| Burpee broad jump | 3:45 | 5:10 |
| Run 5 | 3:25 | 4:00 |
| Row | 4:48 | 5:01 |
| Run 6 | 3:29 | 3:59 |
| Farmers carry | 3:09 | 2:38 |
| Run 7 | 3:31 | 4:06 |
| Sandbag lunges | 4:07 | 5:00 |
| Run 8 | 4:51 | 5:48 |
| Wall balls | 4:31 | 6:05 |
| Roxzone | — | — |
| Finish | 1:12:06 | 1:25:08 |
The race in order, left to right. A wider block than the one below is slower than typical.
Farmers carry cost 0:31 against the typical Pro Women finisher at Berlin 2026. The farmers carry guide shows whether that is strength or pacing, and the workouts that fix it.
Fix farmers carry. Then beat 1:12:06.
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.
