GER Thomas Knaack
6 HYROX races over 3 seasons: 2 solo, 4 in a team with 4 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 Knaack at each race, oldest on the left; lower is faster.The best was 1:23:01 at Hamburg (Oct 2025); Thomas Knaack was 2:12 slower at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Hamburg | Oct 2025 | Pro Men | 1:23:01 |
| Berlin | May 2026 | Pro Men | 1:25:13 |
Each dot is one Pro Men race; click one for that race's report. Not enough complete, clean Pro Men races yet to measure the change.
This line shows the finish time of Thomas Knaack at each race, oldest on the left; lower is faster.The best was 1:01:02 at Berlin (May 2026); Thomas Knaack was 15:33 slower at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Berlin | May 2026 | Doubles Men | 1:01:02 |
| Hamburg | Nov 2026 | Doubles Men | 1:16:35 |
Each dot is one Doubles Men race; click one for that race's report. Not enough complete, clean Doubles Men races yet to measure the change. Team times are shared with a partner, so they move with who you race with.
6 results at 5 races
604th of 944 Pro Men (faster than 36%).
| Part | Time | Typical here | vs 944 Pro Men here |
|---|---|---|---|
| Run 1: | 3:14 | 3:06 | faster than 37% |
| SkiErg: | 4:07 | 4:17 | faster than 79% |
| Run 2: | 3:26 | 3:22 | faster than 44% |
| Sled push: | 5:24 | 4:08 | faster than 15% |
| Run 3: | 3:32 | 3:37 | faster than 55% |
| Sled pull: | 4:44 | 4:58 | faster than 58% |
| Run 4: | 3:37 | 3:38 | faster than 50% |
| Burpee broad jump: | 6:36 | 4:28 | faster than 10% |
| Run 5: | 3:46 | 3:42 | faster than 44% |
| Row: | 4:28 | 4:31 | faster than 57% |
| Run 6: | 3:46 | 3:37 | faster than 40% |
| Farmers carry: | 2:42 | 2:18 | faster than 28% |
| Run 7: | 3:52 | 3:44 | faster than 40% |
| Sandbag lunges: | 5:20 | 5:00 | faster than 40% |
| Run 8: | 6:24 | 5:23 | faster than 19% |
| Wall balls: | 7:08 | 6:40 | faster than 43% |
| Roxzone: | 13:15 | 12:15 | faster than 34% |
| Runs (8 km) | 31:34 | 30:33 | faster than 41% |
| Stations (8) | 40:29 | ||
| Finish | 1:25:13 | 1:19:30 | 604th of 944 · faster than 36% |
128th of 2,471 Doubles Men (faster than 94%). Against the 59 who finished around 1:00:49: most time gained on sled pull (0:14), most lost on burpee broad jump (0:20). Runs 5 to 8 took 1:53 more than runs 1 to 4 (them: 1:54 more).
| Part | Time | Typical here | vs 2,471 Doubles Men here |
|---|---|---|---|
| Run 1: | 3:03 | 3:38 | faster than 89% |
| SkiErg: | 3:41 | 4:03 | faster than 96% |
| Run 2: | 3:14 | 3:55 | faster than 91% |
| Sled push: | 1:47 | 1:55 | faster than 69% |
| Run 3: | 3:17 | 4:09 | faster than 94% |
| Sled pull: | 2:16 | 2:56 | faster than 93% |
| Run 4: | 3:17 | 4:10 | faster than 94% |
| Burpee broad jump: | 2:54 | 3:17 | faster than 71% |
| Run 5: | 3:24 | 4:18 | faster than 92% |
| Row: | 4:08 | 4:27 | faster than 87% |
| Run 6: | 3:19 | 4:14 | faster than 95% |
| Farmers carry: | 1:34 | 1:43 | faster than 75% |
| Run 7: | 3:22 | 4:15 | faster than 94% |
| Sandbag lunges: | 3:00 | 3:39 | faster than 86% |
| Run 8: | 4:38 | 5:51 | faster than 93% |
| Wall balls: | 3:46 | 4:27 | faster than 92% |
| Roxzone: | 10:28 | 13:18 | faster than 93% |
| Runs (8 km) | 27:30 | 34:36 | faster than 94% |
| Stations (8) | 23:06 | ||
| Finish | 1:01:02 | 1:14:44 | 128th of 2,471 · faster than 94% |
184th of 355 Pro Doubles Men (faster than 48%).
| Part | Time | Typical here | vs 355 Pro Doubles Men here |
|---|---|---|---|
| Run 1: | 5:05 | 5:07 | faster than 52% |
| SkiErg: | 3:36 | 3:54 | faster than 89% |
| Run 2: | 5:04 | 4:38 | faster than 26% |
| Sled push: | 2:16 | 2:20 | faster than 59% |
| Run 3: | 5:20 | 4:57 | faster than 35% |
| Sled pull: | 3:46 | 3:59 | faster than 60% |
| Run 4: | 5:16 | 5:00 | faster than 39% |
| Burpee broad jump: | 3:03 | 2:40 | faster than 27% |
| Run 5: | 5:09 | 5:05 | faster than 47% |
| Row: | 4:05 | 4:12 | faster than 66% |
| Run 6: | 5:09 | 4:59 | faster than 43% |
| Farmers carry: | 1:43 | 1:36 | faster than 34% |
| Run 7: | 5:12 | 5:03 | faster than 43% |
| Sandbag lunges: | 3:53 | 3:34 | faster than 37% |
| Run 8: | 5:49 | 5:20 | faster than 33% |
| Wall balls: | 4:15 | 4:12 | faster than 48% |
| Roxzone: | 4:39 | 4:35 | faster than 47% |
| Runs (8 km) | 42:02 | 40:22 | faster than 42% |
| Stations (8) | 26:37 | ||
| Finish | 1:13:13 | 1:12:50 | 184th of 355 · faster than 48% |
198th of 327 Pro Men (faster than 39%).
| Part | Time | Typical here | vs 327 Pro Men here |
|---|---|---|---|
| Run 1: | 4:58 | 4:46 | faster than 37% |
| SkiErg: | 3:58 | 4:10 | faster than 81% |
| Run 2: | 4:03 | 4:07 | faster than 54% |
| Sled push: | 4:49 | 3:42 | faster than 11% |
| Run 3: | 4:13 | 4:26 | faster than 60% |
| Sled pull: | 5:42 | 5:18 | faster than 38% |
| Run 4: | 4:10 | 4:26 | faster than 64% |
| Burpee broad jump: | 5:07 | 4:11 | faster than 24% |
| Run 5: | 4:25 | 4:34 | faster than 58% |
| Row: | 4:21 | 4:28 | faster than 68% |
| Run 6: | 4:26 | 4:26 | faster than 51% |
| Farmers carry: | 2:30 | 2:01 | faster than 23% |
| Run 7: | 4:25 | 4:30 | faster than 53% |
| Sandbag lunges: | 5:18 | 4:52 | faster than 34% |
| Run 8: | 5:00 | 5:04 | faster than 53% |
| Wall balls: | 7:39 | 6:25 | faster than 28% |
| Roxzone: | 8:06 | 6:33 | faster than 16% |
| Runs (8 km) | 35:36 | 36:26 | faster than 55% |
| Stations (8) | 39:24 | ||
| Finish | 1:23:01 | 1:19:27 | 198th of 327 · faster than 39% |
138th of 841 Doubles Mixed (faster than 83%).
| Part | Time | Typical here | vs 841 Doubles Mixed here |
|---|---|---|---|
| Run 1: | 4:32 | 5:07 | faster than 80% |
| SkiErg: | 3:59 | 4:08 | faster than 71% |
| Run 2: | 4:23 | 5:16 | faster than 90% |
| Sled push: | 1:42 | 1:46 | faster than 61% |
| Run 3: | 4:30 | 5:30 | faster than 92% |
| Sled pull: | 3:39 | 3:44 | faster than 54% |
| Run 4: | 4:31 | 5:33 | faster than 92% |
| Burpee broad jump: | 3:51 | 3:34 | faster than 37% |
| Run 5: | 4:38 | 5:43 | faster than 92% |
| Row: | 4:40 | 4:37 | faster than 43% |
| Run 6: | 4:31 | 5:37 | faster than 93% |
| Farmers carry: | 1:35 | 1:44 | faster than 72% |
| Run 7: | 4:44 | 5:36 | faster than 88% |
| Sandbag lunges: | 4:26 | 3:48 | faster than 22% |
| Run 8: | 5:05 | 5:56 | faster than 85% |
| Wall balls: | 3:57 | 4:14 | faster than 69% |
| Roxzone: | 6:01 | 7:35 | faster than 89% |
| Runs (8 km) | 36:51 | 44:23 | faster than 90% |
| Stations (8) | 27:49 | ||
| Finish | 1:10:37 | 1:19:46 | 138th of 841 · faster than 83% |
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. 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. * 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 Thomas has done each station
| Part | Best | Race | Typical |
|---|---|---|---|
| SkiErg | 3:58 | Hamburg 2025 · best of 2 | 4:17 |
| Sled push | 4:49 | Hamburg 2025 · best of 2 | 3:45 |
| Sled pull | 4:44 | Berlin 2026 · best of 2 | 5:43 |
| Burpee broad jump | 5:07 | Hamburg 2025 · best of 2 | 4:25 |
| Row | 4:21 | Hamburg 2025 · best of 2 | 4:35 |
| Farmers carry | 2:30 | Hamburg 2025 · best of 2 | 2:11 |
| Sandbag lunges | 5:18 | Hamburg 2025 · best of 2 | 5:03 |
| Wall balls | 7:08 | Berlin 2026 · best of 2 | 6:49 |
| Runs (8 km) | 31:34 | Berlin 2026 · best of 2 | 36:58 |
| Roxzone | 8:06 | Hamburg 2025 · best of 2 | 6:13 |
How to read
Each station's best across Thomas's Pro Men races, from different races, against the typical Pro Men split. Venues differ (sled carpets, run laps, where the mats sit), so a best can owe something to the venue.
4 team partners
- Alexander Antczak1 race
- Dennis Kohn1 race
- Flemming Bruns1 race
- Silja Knaack1 race
From the team results above. A name opens the search: a partner can have more than one page.
Hamburg 2025, against 327 Pro 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 Ski (faster than 81% of the field), weakest on Push (faster than 11%).
See the numbers
| Part | Thomas: faster than |
|---|---|
| Ski | 81% |
| Push | 11% |
| Pull | 38% |
| BBJ | 25% |
| Row | 68% |
| Carry | 24% |
| Lunges | 34% |
| Wall balls | 28% |
| Roxzone | 17% |
| Runs | 55% |
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: SkiErg (faster than 81%); weakest: Sled push (faster than 11%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Thomas's time on each part against the typical Pro Men finisher at this race.Best: Runs (8 km) (0:50 faster); weakest: Roxzone (1:33 slower).
Green, left of centre: faster than the typical Pro Men finisher at this race. Orange, right: slower, and by how much.
The race as one bar: Thomas against the typical Pro 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: 35:41 running, 39:25 at the stations and 8:06 in the roxzone; the longest station was the wall balls (7:39).Below, Typical Pro Men: 36:19 running, 35:07 at the stations and 6:33 in the roxzone; the longest station was the wall balls (6:25).
See the numbers
| Part | Thomas | Typical Pro Men |
|---|---|---|
| Run 1 | 4:58 | 4:46 |
| SkiErg | 3:58 | 4:10 |
| Run 2 | 4:03 | 4:07 |
| Sled push | 4:49 | 3:42 |
| Run 3 | 4:13 | 4:26 |
| Sled pull | 5:42 | 5:18 |
| Run 4 | 4:10 | 4:26 |
| Burpee broad jump | 5:07 | 4:11 |
| Run 5 | 4:25 | 4:34 |
| Row | 4:21 | 4:28 |
| Run 6 | 4:26 | 4:26 |
| Farmers carry | 2:30 | 2:01 |
| Run 7 | 4:25 | 4:30 |
| Sandbag lunges | 5:18 | 4:52 |
| Run 8 | 5:00 | 5:04 |
| Wall balls | 7:39 | 6:25 |
| Roxzone | 8:06 | 6:33 |
| Finish | 1:23:01 | 1:19:27 |
The race in order, left to right. A wider block than the one below is slower than typical.
Roxzone cost 1:33 against the typical Pro Men finisher at Hamburg 2025. The pacing guide is where that time comes back.
Fix roxzone. Then beat 1:23:01.
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.
