NOR Tom Rønning
4 HYROX races over 2 seasons: 3 solo, 1 in a team with 1 partner.
One best per race type
Open Men: finish time, race by race
Oldest to newest; a line going down means getting fasterThis line shows the finish time of Tom Rønning at each race, oldest on the left; lower is faster.The best was 1:28:53 at Warsaw (Apr 2026); Tom Rønning was 4:23 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Oslo | Sep 2025 | Open Men | 1:33:16 |
| Stockholm | Dec 2025 | Open Men | 1:30:44 |
| Warsaw | Apr 2026 | Open Men | 1:28:53 |
Each dot is one Open Men race; click one for that race's report. From the first Open Men race to the best: 4:23 faster (1:33:16 to 1:28:53).
4 results at 4 races
624th of 709 Doubles Men (faster than 12%).
| Part | Time | Typical here | vs 709 Doubles Men here |
|---|---|---|---|
| Run 1: | 6:47 | 5:27 | faster than 6% |
| SkiErg: | 4:22 | 4:00 | faster than 8% |
| Run 2: | 5:50 | 4:55 | faster than 16% |
| Sled push: | 2:15 | 1:51 | faster than 14% |
| Run 3: | 6:06 | 5:12 | faster than 18% |
| Sled pull: | 3:36 | 3:04 | faster than 20% |
| Run 4: | 6:26 | 5:13 | faster than 14% |
| Burpee broad jump: | 4:35 | 3:22 | faster than 10% |
| Run 5: | 6:32 | 5:20 | faster than 15% |
| Row: | 4:40 | 4:27 | faster than 26% |
| Run 6: | 6:43 | 5:15 | faster than 9% |
| Farmers carry: | 1:52 | 1:35 | faster than 16% |
| Run 7: | 6:36 | 5:18 | faster than 12% |
| Sandbag lunges: | 4:56 | 3:29 | faster than 8% |
| Run 8: | 8:26 | 6:12 | faster than 7% |
| Wall balls: | 4:06 | 4:28 | faster than 72% |
| Roxzone: | 6:00 | 4:21 | faster than 11% |
| Runs (8 km) | 53:21 | 42:59 | faster than 12% |
| Stations (8) | 30:22 | ||
| Finish | 1:29:40 | 1:14:15 | 624th of 709 · faster than 12% |
1,612th of 2,561 Open Men (faster than 37%). Against the 77 who finished around 1:29:39: most time gained on wall balls (1:07), most lost on the eight runs (2:13). Runs 5 to 8 took 1:39 more than runs 1 to 4 (them: 1:26 more).
| Part | Time | Typical here | vs 2,561 Open Men here |
|---|---|---|---|
| Run 1: | 4:36 | 3:56 | faster than 20% |
| SkiErg: | 4:21 | 4:26 | faster than 64% |
| Run 2: | 5:58 | 5:13 | faster than 21% |
| Sled push: | 2:42 | 2:49 | faster than 58% |
| Run 3: | 6:06 | 5:32 | faster than 29% |
| Sled pull: | 4:01 | 4:21 | faster than 64% |
| Run 4: | 5:56 | 5:31 | faster than 33% |
| Burpee broad jump: | 6:22 | 5:21 | faster than 27% |
| Run 5: | 6:21 | 5:40 | faster than 26% |
| Row: | 4:38 | 4:50 | faster than 73% |
| Run 6: | 6:07 | 5:32 | faster than 27% |
| Farmers carry: | 1:52 | 1:54 | faster than 53% |
| Run 7: | 6:11 | 5:31 | faster than 25% |
| Sandbag lunges: | 5:12 | 4:58 | faster than 43% |
| Run 8: | 5:36 | 4:54 | faster than 28% |
| Wall balls: | 5:42 | 6:24 | faster than 66% |
| Roxzone: | 7:19 | 5:43 | faster than 23% |
| Runs (8 km) | 46:47 | 42:15 | faster than 28% |
| Stations (8) | 34:50 | ||
| Finish | 1:28:53 | 1:23:58 | 1612th of 2,561 · faster than 37% |
1,169th of 1,805 Open Men (faster than 35%). Against the 56 who finished around 1:30:48: most time gained on wall balls (1:46), most lost on the eight runs (3:17). Runs 5 to 8 took 2:39 more than runs 1 to 4 (them: 2:00 more).
| Part | Time | Typical here | vs 1,805 Open Men here |
|---|---|---|---|
| Run 1: | 5:15 | 4:33 | faster than 19% |
| SkiErg: | 4:19 | 4:26 | faster than 66% |
| Run 2: | 5:29 | 4:38 | faster than 15% |
| Sled push: | 2:54 | 2:40 | faster than 36% |
| Run 3: | 5:24 | 4:56 | faster than 28% |
| Sled pull: | 4:17 | 4:39 | faster than 64% |
| Run 4: | 5:24 | 4:58 | faster than 30% |
| Burpee broad jump: | 6:38 | 5:34 | faster than 28% |
| Run 5: | 5:55 | 5:08 | faster than 20% |
| Row: | 4:36 | 4:43 | faster than 62% |
| Run 6: | 5:46 | 5:01 | faster than 20% |
| Farmers carry: | 1:45 | 1:55 | faster than 68% |
| Run 7: | 5:38 | 4:59 | faster than 24% |
| Sandbag lunges: | 5:46 | 5:12 | faster than 36% |
| Run 8: | 6:52 | 5:35 | faster than 18% |
| Wall balls: | 6:10 | 7:14 | faster than 70% |
| Roxzone: | 8:46 | 7:39 | faster than 30% |
| Runs (8 km) | 45:39 | 39:54 | faster than 21% |
| Stations (8) | 36:25 | ||
| Finish | 1:30:44 | 1:24:46 | 1169th of 1,805 · faster than 35% |
865th of 1,254 Open Men (faster than 31%). Against the 37 who finished around 1:33:42: most time gained on wall balls (2:36), most lost on the eight runs (2:56). Runs 5 to 8 took 1:22 less than runs 1 to 4 (them: 1:45 more).
| Part | Time | Typical here | vs 1,254 Open Men here |
|---|---|---|---|
| Run 1: | 4:44 | 4:13 | faster than 25% |
| SkiErg: | 4:16 | 4:22 | faster than 65% |
| Run 2: | 5:53 | 5:07 | faster than 20% |
| Sled push: | 2:28 | 2:35 | faster than 60% |
| Run 3: | 8:42 | 5:26 | faster than 2% |
| Sled pull: | 4:13 | 4:29 | faster than 61% |
| Run 4: | 5:50 | 5:26 | faster than 34% |
| Burpee broad jump: | 7:29 | 5:14 | faster than 12% |
| Run 5: | 6:15 | 5:39 | faster than 28% |
| Row: | 4:45 | 4:45 | faster than 51% |
| Run 6: | 6:03 | 5:30 | faster than 30% |
| Farmers carry: | 1:58 | 1:56 | faster than 47% |
| Run 7: | 5:53 | 5:30 | faster than 34% |
| Sandbag lunges: | 5:54 | 5:01 | faster than 28% |
| Run 8: | 5:35 | 4:59 | faster than 32% |
| Wall balls: | 5:38 | 6:47 | faster than 74% |
| Roxzone: | 7:51 | 6:07 | faster than 21% |
| Runs (8 km) | 48:51 | 42:16 | faster than 20% |
| Stations (8) | 36:41 | ||
| Finish | 1:33:16 | 1:24:33 | 865th of 1,254 · faster than 31% |
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.
The fastest Tom has done each station
| Part | Best | Race | Typical |
|---|---|---|---|
| SkiErg | 4:16 | Oslo 2025 · best of 3 | 4:34 |
| Sled push | 2:28 | Oslo 2025 · best of 3 | 3:04 |
| Sled pull | 4:01 | Warsaw 2026 · best of 3 | 4:57 |
| Burpee broad jump | 6:22 | Warsaw 2026 · best of 3 | 5:38 |
| Row | 4:36 | Stockholm 2025 · best of 3 | 4:53 |
| Farmers carry | 1:45 | Stockholm 2025 · best of 3 | 2:11 |
| Sandbag lunges | 5:12 | Warsaw 2026 · best of 3 | 5:20 |
| Wall balls | 5:38 | Oslo 2025 · best of 3 | 7:03 |
| Runs (8 km) | 45:39 | Stockholm 2025 · best of 3 | 41:47 |
| Roxzone | 7:19 | Warsaw 2026 · best of 3 | 7:23 |
How to read
Each station's best across Tom'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.
1 team partner
- Øistein Christophersen1 race
From the team results above. A name opens the search: a partner can have more than one page.
Warsaw 2026, against 2,561 Open Men
Shape of the race
This chart shows where Tom sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on Row (faster than 73% of the field), weakest on Roxzone (faster than 23%).
See the numbers
| Part | Tom: faster than |
|---|---|
| Ski | 64% |
| Push | 59% |
| Pull | 64% |
| BBJ | 28% |
| Row | 73% |
| Carry | 54% |
| Lunges | 44% |
| Wall balls | 67% |
| Roxzone | 23% |
| Runs | 28% |
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 Tom beat on each part of the race, at this race.Best: Row (faster than 73%); weakest: Roxzone (faster than 23%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Tom's time on each part against the typical Open Men finisher at this race.Best: Wall balls (0:42 faster); weakest: Runs (8 km) (4:32 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: Tom 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.Tom: 46:51 running, 34:50 at the stations and 7:19 in the roxzone; the longest station was the burpee broad jumps (6:22).Below, Typical Open Men: 41:49 running, 35:03 at the stations and 5:43 in the roxzone; the longest station was the wall balls (6:24).
See the numbers
| Part | Tom | Typical Open Men |
|---|---|---|
| Run 1 | 4:36 | 3:56 |
| SkiErg | 4:21 | 4:26 |
| Run 2 | 5:58 | 5:13 |
| Sled push | 2:42 | 2:49 |
| Run 3 | 6:06 | 5:32 |
| Sled pull | 4:01 | 4:21 |
| Run 4 | 5:56 | 5:31 |
| Burpee broad jump | 6:22 | 5:21 |
| Run 5 | 6:21 | 5:40 |
| Row | 4:38 | 4:50 |
| Run 6 | 6:07 | 5:32 |
| Farmers carry | 1:52 | 1:54 |
| Run 7 | 6:11 | 5:31 |
| Sandbag lunges | 5:12 | 4:58 |
| Run 8 | 5:36 | 4:54 |
| Wall balls | 5:42 | 6:24 |
| Roxzone | 7:19 | 5:43 |
| Finish | 1:28:53 | 1:23:58 |
The race in order, left to right. A wider block than the one below is slower than typical.
Roxzone cost 1:36 against the typical Open Men finisher at Warsaw 2026. The pacing guide is where that time comes back.
Fix roxzone. Then beat 1:28:53.
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.
