RSA Alex Munro
5 HYROX results over 3 seasons. Personal bests: Pro Men 1:47:43 (Cape Town Aug 2026) · Open Men 1:43:33 (Johannesburg 2026).
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 fasterEach dot is one Pro Men race. From the first Pro Men race to the best: 6:55 faster (1:54:38 to 1:47:43).
Each dot is one Open Men race. Not enough complete, clean Open Men races yet to measure the change.
5 results
| Race | Division | Time | Place | Runs | Stations | Roxzone | |
|---|---|---|---|---|---|---|---|
| Cape Town Aug 2026 14 Aug 2026what the whole field did → | Pro Men · 50-54 | 1:47:43 | 158th of 178 | 57:20 | 44:09 | 6:18 | splitsSkiErg4:17Sled push3:43Sled pull6:04Burpee broad jump5:41Row4:44Farmers carry3:13Sandbag lunges6:52Wall balls9:35Run 14:30Run 26:22Run 36:54Run 47:08Run 57:34Run 67:25Run 77:40Run 89:50Full report for this race → |
| Johannesburg 2026 30 May 2026what the whole field did → | Open Men · 50-54 | 1:43:33 | 401st of 745 | 57:41 | 37:26 | 8:30 | splitsSkiErg4:52Sled push3:07Sled pull4:03Burpee broad jump5:52Row5:16Farmers carry2:22Sandbag lunges5:33Wall balls6:21Run 19:15Run 25:55Run 36:19Run 46:42Run 56:37Run 66:31Run 76:24Run 810:02Full report for this race → |
| Cardiff 2026 2 May 2026what the whole field did → | Pro Men · 50-54 | 1:55:01 | 517th of 533 | 1:00:27 | 48:53 | 5:41 | splitsSkiErg4:33Sled push4:32Sled pull6:41Burpee broad jump6:21Row4:52Farmers carry4:07Sandbag lunges6:54Wall balls10:53Run 17:13Run 26:29Run 39:54Run 47:23Run 57:10Run 67:13Run 76:38Run 88:30Full report for this race → |
| Cape Town Apr 2026 4 Apr 2026what the whole field did → | Open Men · 50-54 | 1:48:31 | 495th of 717 | 1:03:57 | 37:17 | 7:20 | splitsSkiErg4:24Sled push2:56Sled pull4:26Burpee broad jump6:12Row5:06Farmers carry2:25Sandbag lunges6:13Wall balls5:35Run 14:52Run 27:00Run 37:34Run 47:45Run 58:38Run 68:15Run 79:11Run 810:45Full report for this race → |
| Cape Town 2024 20 Sept 2024what the whole field did → | Pro Men · 45-49 | 1:54:38 | 82nd of 85 | 59:45 | 47:07 | 7:49 | splitsSkiErg4:13Sled push3:16Sled pull6:48Burpee broad jump7:08Row4:43Farmers carry4:13Sandbag lunges6:55Wall balls9:51Run 15:57Run 26:06Run 36:31Run 46:57Run 57:08Run 69:45Run 77:27Run 89:57Full report for this race → |
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. How the numbers are made.
Cape Town Aug 2026, against 178 Pro Men
Shape of the race
Each spoke is one segment (roxzone is the time moving between stations). The further out, the bigger the share of the field beaten on it. A round shape is an even race; a dent is a weak station.
How you ranked on each segment
Longer is better: the share of the field this segment beat.
Minutes against the typical finisher
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: Alex against the typical Pro Men finisher
Left to right is the race in order: run 1, SkiErg, run 2, sled push, and so on. A block wider than the one below it is a slower segment than the typical finisher.
Wall balls cost 2:32 against the typical Pro Men finisher at Cape Town Aug 2026. The wall balls guide shows whether that is strength or pacing, and the workouts that fix it.
Fix wall balls. Then beat 1:47:43.
The RoxHype app takes your real splits, your kit and your next race date, and builds the weeks between.
- Every session written for your weak station, not a generic plan
- Rebuilt each week from what you actually did
- Race-day pacing from your own splits
Free to download. Used by more than 40,000 HYROX athletes.
