Athlete · Open Women · 30-34 ·

RSA

Alex van Staden

5 HYROX results (1 solo, 4 in a team) over 3 seasons. Personal bests: Open Women 1:33:15 (Cape Town Apr 2026) · Doubles Mixed 1:12:21 (Cape Town 2024) · Doubles Women 1:11:43 (Cape Town Aug 2026) · Relay Women 1:09:35 (Cape Town Aug 2026).

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1:33:15 Open Women time · Cape Town Apr 2026 also raced Doubles Mixed, Doubles Women, Relay Women: each has its own best below

top 28% Open Women place · Cape Town Apr 2026 150th of 546 Open Women finishers there

1:11:43 latest race · Cape Town Aug 2026 first Doubles Women race Doubles Women with Magdel Muller

Runs (8 km) strongest segment · Cape Town Apr 2026 faster than 90% of the Open Women field on it

1 · Tap any raceEach row below opens that race's report: every split against the field, where the time went, where it can come back.

2 · Read the station profileFurther down: the shape of the race, the strongest and weakest segments, and the race as one bar against the typical finisher.

3 · Turn it into trainingEvery weak station links to its workouts on RoxHype; the app writes the eight weeks from these exact splits.

Personal bests

One best per race type

solo, doubles and relay times are different races, so each has its own best

Open Women1:33:15Cape Town Apr 2026 · 1 race Doubles Mixed1:12:21Cape Town 2024 · 2 races · with Erwee Van Staden Doubles Women1:11:43Cape Town Aug 2026 · 1 race · with Magdel Muller Relay Women1:09:35Cape Town Aug 2026 · 1 race · with Carmen Van Leeuwen, Magdel Muller, Bernice James

Doubles Mixed: finish time, race by race

oldest to newest · a line going down means getting faster

1:13:001:14:001:15:00 best 1:12:21

Each dot is one Doubles Mixed race. 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.

Every race

5 results

tap a race for its full report

Race	Division	Time	Place	Runs	Stations	Roxzone
Cape Town Aug 2026 16 Aug 2026team: Alex Van Staden, Magdel Mullerwhat the whole field did →	Doubles Women · team 30-34	1:11:43	top 5% 51/1,196	40:46	26:34	4:27	splits SkiErg4:29Sled push1:29Sled pull3:44Burpee broad jump3:35Row4:44Farmers carry1:48Sandbag lunges2:56Wall balls3:49Run 13:39Run 25:07Run 35:18Run 45:14Run 55:24Run 65:22Run 75:15Run 85:31Full report for this race →
Cape Town Aug 2026 14 Aug 2026team: Carmen Van Leeuwen, Alex Van Staden, Magdel Muller, Bernice Jameswhat the whole field did →	Relay Women · team U40	1:09:35	2nd of 62	36:55	28:41	4:04	splits SkiErg4:55Sled push1:50Sled pull4:01Burpee broad jump4:27Row4:44Farmers carry1:37Sandbag lunges3:27Wall balls3:40Run 13:25Run 24:48Run 34:55Run 44:42Run 55:00Run 64:45Run 74:40Run 84:44Full report for this race →
Cape Town Apr 2026 3 Apr 2026what the whole field did →	Open Women · 30-34	1:33:15	top 28% 150/546	41:54	45:23	6:05	splits SkiErg5:02Sled push3:52Sled pull7:16Burpee broad jump7:57Row5:30Farmers carry3:06Sandbag lunges4:38Wall balls8:02Run 13:38Run 25:13Run 35:22Run 45:22Run 55:26Run 65:16Run 75:24Run 86:16Full report for this race →
Cape Town 2025 18 Jul 2025team: Erwee Van Staden, Alex Van Stadenwhat the whole field did →	Doubles Mixed · team 30-34	1:13:57	top 20% 104/547	41:25	27:26	5:11	splits SkiErg4:00Sled push1:54Sled pull3:30Burpee broad jump3:26Row4:34Farmers carry1:42Sandbag lunges4:22Wall balls3:58Run 13:35Run 25:09Run 35:25Run 45:22Run 55:31Run 65:27Run 75:33Run 85:26Full report for this race →
Cape Town 2024 20 Sept 2024team: Erwee Van Staden, Alex Van Stadenwhat the whole field did →	Doubles Mixed · team U29	1:12:21	top 25% 38/153	42:11	25:16	4:57	splits SkiErg3:53Sled push1:31Sled pull3:17Burpee broad jump2:56Row4:21Farmers carry1:49Sandbag lunges3:35Wall balls3:54Run 15:29Run 25:09Run 35:09Run 45:10Run 55:20Run 65:14Run 75:10Run 85:34Full 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, 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. The age group is the one entered for that race; for a team it is the team’s age group. How the numbers are made.

Station profile · best Open Women race

Cape Town Apr 2026, against 546 Open Women

Full race report →

Shape of the race

50% top SkiPushPullBBJRowCarryLungesWall ballsRoxzoneRuns

Alexedge = faster than everyone, centre = slowest

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

SkiErg faster than 75%

Sled push faster than 19%

Sled pull faster than 35%

Burpee broad jump faster than 47%

Row faster than 68%

Farmers carry faster than 17%

Sandbag lunges faster than 74%

Wall balls faster than 47%

Roxzone faster than 65%

Runs (8 km) faster than 90%

Longer is better: the share of the field this segment beat.

Minutes against the typical finisher

SkiErg 0:18 faster

Sled push 0:43 slower

Sled pull 0:59 slower

Burpee broad jump 0:10 slower

Row 0:16 faster

Farmers carry 0:40 slower

Sandbag lunges 0:54 faster

Wall balls 0:15 slower

Roxzone 0:59 faster

Runs (8 km) 12:11 faster

Green, left of centre: faster than the typical Open Women finisher at this race. Orange, right: slower, and by how much.

The race as one bar: Alex against the typical Open Women finisher

Alex1:33:15

3:385:025:133:525:227:165:227:575:265:305:163:065:244:386:168:026:05

Typical Open Women1:44:33

4:335:206:323:096:546:176:537:477:035:466:522:266:545:327:447:477:04

RunsStationsRoxzone (moving between stations)

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.

Sled pull cost 0:59 against the typical Open Women finisher at Cape Town Apr 2026. The sled pull guide shows whether that is strength or pacing, and the workouts that fix it.

The RoxHype app

Fix sled pull. Then beat 1:33:15.

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

Build my plan in the app App Store Google Play

Free to download. Used by more than 40,000 HYROX athletes.

The RoxHype app: today's session and the race countdown