GER Thomas Flak
8 HYROX races over 2 seasons: 2 solo, 6 in a team with 7 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 Thomas Flak at each race, oldest on the left; lower is faster.The best was 1:31:28 at Frankfurt (Dec 2024); Thomas Flak was 4:13 slower at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Frankfurt | Dec 2024 | Open Men | 1:31:28 |
| Cologne | Apr 2025 | Open Men | 1:35:41 |
Each dot is one Open Men race; click one for that race's report. Not enough complete, clean Open Men races yet to measure the change.
This line shows the finish time of Thomas Flak at each race, oldest on the left; lower is faster.The best was 1:22:47 at Katowice (Feb 2026); Thomas Flak was 0:53 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Stuttgart | Sep 2024 | Pro Doubles Men | 1:23:40 |
| Katowice | Feb 2026 | Pro Doubles Men | 1:22:47 |
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.
8 results at 7 races
134th of 141 Pro Doubles Men (faster than 5%).
| Part | Time | Typical here | vs 141 Pro Doubles Men here |
|---|---|---|---|
| Run 1: | 6:25 | 4:25 | faster than 2% |
| SkiErg: | 3:52 | 3:47 | faster than 45% |
| Run 2: | 5:53 | 4:08 | faster than 2% |
| Sled push: | 1:57 | 1:53 | faster than 40% |
| Run 3: | 6:04 | 4:25 | faster than 4% |
| Sled pull: | 3:17 | 3:27 | faster than 65% |
| Run 4: | 6:14 | 4:25 | faster than 3% |
| Burpee broad jump: | 3:43 | 2:32 | faster than 5% |
| Run 5: | 6:23 | 4:28 | faster than 3% |
| Row: | 4:12 | 4:02 | faster than 29% |
| Run 6: | 6:16 | 4:27 | faster than 3% |
| Farmers carry: | 1:58 | 1:38 | faster than 5% |
| Run 7: | 6:24 | 4:30 | faster than 2% |
| Sandbag lunges: | 4:39 | 3:14 | faster than 6% |
| Run 8: | 7:02 | 4:46 | faster than 2% |
| Wall balls: | 3:59 | 3:48 | faster than 32% |
| Roxzone: | 4:36 | 3:05 | faster than 13% |
| Runs (8 km) | 50:38 | 35:19 | faster than 3% |
| Stations (8) | 27:37 | ||
| Finish | 1:22:47 | 1:02:13 | 134th of 141 · faster than 5% |
1,104th of 1,468 Doubles Mixed (faster than 24%). Against the 45 who finished around 1:29:51: most time gained on the eight runs (0:29), most lost on burpee broad jump (0:39). Runs 5 to 8 took 1:55 more than runs 1 to 4 (them: 2:17 more).
| Part | Time | Typical here | vs 1,468 Doubles Mixed here |
|---|---|---|---|
| Run 1: | 5:23 | 4:43 | faster than 19% |
| SkiErg: | 4:34 | 4:14 | faster than 14% |
| Run 2: | 5:58 | 5:27 | faster than 26% |
| Sled push: | 2:46 | 2:36 | faster than 37% |
| Run 3: | 6:10 | 5:44 | faster than 30% |
| Sled pull: | 4:20 | 3:57 | faster than 31% |
| Run 4: | 6:01 | 5:44 | faster than 37% |
| Burpee broad jump: | 4:25 | 3:27 | faster than 16% |
| Run 5: | 6:11 | 5:53 | faster than 38% |
| Row: | 4:47 | 4:39 | faster than 35% |
| Run 6: | 6:08 | 5:47 | faster than 35% |
| Farmers carry: | 1:55 | 1:45 | faster than 29% |
| Run 7: | 6:13 | 5:45 | faster than 30% |
| Sandbag lunges: | 4:16 | 3:48 | faster than 30% |
| Run 8: | 6:55 | 6:11 | faster than 26% |
| Wall balls: | 5:35 | 4:28 | faster than 15% |
| Roxzone: | 8:22 | 7:00 | faster than 21% |
| Runs (8 km) | 48:56 | 45:18 | faster than 30% |
| Stations (8) | 32:38 | ||
| Finish | 1:29:52 | 1:22:03 | 1104th of 1,468 · faster than 24% |
1,368th of 1,840 Open Men (faster than 25%). Against the 55 who finished around 1:36:05: most time gained on wall balls (1:10), most lost on the eight runs (2:13). Runs 5 to 8 took 2:58 more than runs 1 to 4 (them: 2:27 more).
| Part | Time | Typical here | vs 1,840 Open Men here |
|---|---|---|---|
| Run 1: | 5:57 | 4:51 | faster than 8% |
| SkiErg: | 4:33 | 4:24 | faster than 31% |
| Run 2: | 5:30 | 4:40 | faster than 15% |
| Sled push: | 3:02 | 2:51 | faster than 39% |
| Run 3: | 5:26 | 4:59 | faster than 29% |
| Sled pull: | 4:55 | 4:27 | faster than 31% |
| Run 4: | 5:41 | 5:01 | faster than 23% |
| Burpee broad jump: | 7:33 | 5:27 | faster than 14% |
| Run 5: | 5:51 | 5:09 | faster than 22% |
| Row: | 4:40 | 4:45 | faster than 60% |
| Run 6: | 5:50 | 5:03 | faster than 20% |
| Farmers carry: | 1:58 | 2:03 | faster than 58% |
| Run 7: | 6:18 | 5:06 | faster than 12% |
| Sandbag lunges: | 6:01 | 5:04 | faster than 26% |
| Run 8: | 7:33 | 6:16 | faster than 20% |
| Wall balls: | 7:00 | 7:00 | faster than 50% |
| Roxzone †: | 7:53 | ||
| Runs (8 km) | 48:06 | 41:24 | faster than 18% |
| Stations (8) | 39:42 | ||
| Finish | 1:35:41 | 1:25:33 | 1368th of 1,840 · faster than 25% |
170th of 256 Doubles Men (faster than 33%).
| Part | Time | Typical here | vs 256 Doubles Men here |
|---|---|---|---|
| Run 1: | 4:31 | 4:07 | faster than 33% |
| SkiErg: | 4:17 | 3:56 | faster than 14% |
| Run 2: | 5:46 | 5:16 | faster than 27% |
| Sled push: | 1:41 | 1:26 | faster than 14% |
| Run 3: | 5:55 | 5:33 | faster than 35% |
| Sled pull: | 2:53 | 2:47 | faster than 44% |
| Run 4: | 5:56 | 5:37 | faster than 38% |
| Burpee broad jump: | 3:45 | 3:18 | faster than 32% |
| Run 5: | 5:59 | 5:45 | faster than 38% |
| Row: | 4:19 | 4:23 | faster than 60% |
| Run 6: | 6:02 | 5:37 | faster than 32% |
| Farmers carry: | 1:49 | 1:40 | faster than 33% |
| Run 7: | 6:13 | 5:41 | faster than 30% |
| Sandbag lunges: | 4:00 | 3:28 | faster than 29% |
| Run 8: | 6:58 | 5:58 | faster than 21% |
| Wall balls: | 3:54 | 4:11 | faster than 68% |
| Roxzone †: | 5:10 | ||
| Runs (8 km) | 47:20 | 43:47 | faster than 31% |
| Stations (8) | 26:38 | ||
| Finish | 1:19:08 | 1:14:20 | 170th of 256 · faster than 33% |
1,006th of 1,480 Open Men (faster than 32%). Against the 45 who finished around 1:32:32: most time gained on wall balls (2:10), most lost on the eight runs (1:46). Runs 5 to 8 took 3:53 more than runs 1 to 4 (them: 2:41 more).
| Part | Time | Typical here | vs 1,480 Open Men here |
|---|---|---|---|
| Run 1: | 4:45 | 4:15 | faster than 24% |
| SkiErg: | 4:40 | 4:39 | faster than 49% |
| Run 2: | 5:22 | 4:47 | faster than 23% |
| Sled push: | 2:58 | 2:45 | faster than 36% |
| Run 3: | 5:31 | 5:07 | faster than 33% |
| Sled pull: | 4:42 | 4:50 | faster than 55% |
| Run 4: | 5:42 | 5:10 | faster than 28% |
| Burpee broad jump: | 6:52 | 5:22 | faster than 22% |
| Run 5: | 5:52 | 5:16 | faster than 28% |
| Row: | 4:37 | 4:42 | faster than 59% |
| Run 6: | 5:59 | 5:13 | faster than 20% |
| Farmers carry: | 1:57 | 1:57 | faster than 50% |
| Run 7: | 6:11 | 5:14 | faster than 16% |
| Sandbag lunges: | 6:07 | 4:54 | faster than 20% |
| Run 8: | 7:11 | 5:57 | faster than 19% |
| Wall balls: | 5:09 | 6:33 | faster than 80% |
| Roxzone: | 8:00 | 6:51 | faster than 29% |
| Runs (8 km) | 46:31 | 41:05 | faster than 24% |
| Stations (8) | 37:02 | ||
| Finish | 1:31:28 | 1:24:35 | 1006th of 1,480 · faster than 32% |
67th of 75 Pro Doubles Men (faster than 10%).
| Part | Time | Typical here | vs 75 Pro Doubles Men here |
|---|---|---|---|
| Run 1: | 6:08 | 4:42 | faster than 5% |
| SkiErg: | 3:58 | 3:52 | faster than 29% |
| Run 2: | 5:52 | 4:25 | faster than 6% |
| Sled push: | 1:53 | 2:05 | faster than 77% |
| Run 3: | 5:57 | 4:43 | faster than 9% |
| Sled pull: | 3:15 | 4:00 | faster than 90% |
| Run 4: | 6:13 | 4:46 | faster than 5% |
| Burpee broad jump: | 3:18 | 2:44 | faster than 22% |
| Run 5: | 6:10 | 4:52 | faster than 8% |
| Row: | 4:24 | 4:17 | faster than 31% |
| Run 6: | 6:00 | 4:43 | faster than 8% |
| Farmers carry: | 1:52 | 1:38 | faster than 21% |
| Run 7: | 6:04 | 4:48 | faster than 8% |
| Sandbag lunges: | 4:45 | 3:38 | faster than 6% |
| Run 8: | 6:43 | 5:12 | faster than 8% |
| Wall balls: | 3:54 | 4:04 | faster than 71% |
| Roxzone: | 7:23 | 6:10 | faster than 13% |
| Runs (8 km) | 49:03 | 38:23 | faster than 9% |
| Stations (8) | 27:19 | ||
| Finish | 1:23:40 | 1:11:44 | 67th of 75 · faster than 10% |
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 Thomas has done each station
| Part | Best | Race | Typical |
|---|---|---|---|
| SkiErg | 4:33 | Cologne 2025 · best of 2 | 4:34 |
| Sled push | 2:58 | Frankfurt 2024 · best of 2 | 3:04 |
| Sled pull | 4:42 | Frankfurt 2024 · best of 2 | 4:57 |
| Burpee broad jump | 6:52 | Frankfurt 2024 · best of 2 | 5:38 |
| Row | 4:37 | Frankfurt 2024 · best of 2 | 4:53 |
| Farmers carry | 1:57 | Frankfurt 2024 · best of 2 | 2:11 |
| Sandbag lunges | 6:01 | Cologne 2025 · best of 2 | 5:20 |
| Wall balls | 5:09 | Frankfurt 2024 · best of 2 | 7:03 |
| Runs (8 km) | 46:31 | Frankfurt 2024 · best of 2 | 41:47 |
| Roxzone | 8:00 | Frankfurt 2024 | 7:23 |
How to read
Each station's best across Thomas'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.
7 team partners
- Robert Duwe3 races
- Candy Tyla2 races
- Devin Schäfer1 race
- Jannik Stiehl1 race
- Jessica Smolencev1 race
- Mia Duwe1 race
- Susanne Bodien1 race
From the team results above. A name opens the search: a partner can have more than one page.
Frankfurt 2024, against 1,480 Open Men
Shape of the race
This chart shows where Thomas 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 80% of the field), weakest on Lunges (faster than 21%).
See the numbers
| Part | Thomas: faster than |
|---|---|
| Ski | 50% |
| Push | 36% |
| Pull | 55% |
| BBJ | 22% |
| Row | 60% |
| Carry | 50% |
| Lunges | 21% |
| Wall balls | 80% |
| Roxzone | 30% |
| Runs | 24% |
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 Thomas beat on each part of the race, at this race.Best: Wall balls (faster than 80%); weakest: Sandbag lunges (faster than 21%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Thomas's time on each part against the typical Open Men finisher at this race.Best: Wall balls (1:24 faster); weakest: Runs (8 km) (5:26 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: Thomas 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.Thomas: 46:33 running, 37:03 at the stations and 8:00 in the roxzone; the longest station was the burpee broad jumps (6:52).Below, Typical Open Men: 40:59 running, 35:42 at the stations and 6:51 in the roxzone; the longest station was the wall balls (6:33).
See the numbers
| Part | Thomas | Typical Open Men |
|---|---|---|
| Run 1 | 4:45 | 4:15 |
| SkiErg | 4:40 | 4:39 |
| Run 2 | 5:22 | 4:47 |
| Sled push | 2:58 | 2:45 |
| Run 3 | 5:31 | 5:07 |
| Sled pull | 4:42 | 4:50 |
| Run 4 | 5:42 | 5:10 |
| Burpee broad jump | 6:52 | 5:22 |
| Run 5 | 5:52 | 5:16 |
| Row | 4:37 | 4:42 |
| Run 6 | 5:59 | 5:13 |
| Farmers carry | 1:57 | 1:57 |
| Run 7 | 6:11 | 5:14 |
| Sandbag lunges | 6:07 | 4:54 |
| Run 8 | 7:11 | 5:57 |
| Wall balls | 5:09 | 6:33 |
| Roxzone | 8:00 | 6:51 |
| Finish | 1:31:28 | 1:24:35 |
The race in order, left to right. A wider block than the one below is slower than typical.
Burpee broad jump cost 1:30 against the typical Open Men finisher at Frankfurt 2024. The burpee broad jump guide shows whether that is strength or pacing, and the workouts that fix it.
Fix burpee broad jump. Then beat 1:31:28.
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.
