RSA Alex van Staden
5 HYROX races over 3 seasons: 1 solo, 4 in a team with 4 partners. 1 podium finish.
One best per race type
Doubles Mixed: finish time, race by race
Oldest to newest; a line going down means getting fasterThis line shows the finish time of Alex van Staden at each race, oldest on the left; lower is faster.The best was 1:12:21 at Cape Town (Sep 2024); Alex van Staden was 1:36 slower at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Cape Town | Sep 2024 | Doubles Mixed | 1:12:21 |
| Cape Town | Jul 2025 | Doubles Mixed | 1:13:57 |
Each dot is one Doubles Mixed race; click one for that race's report. 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.
5 results at 4 races
51st of 1,196 Doubles Women (faster than 95%). Against the 36 who finished around 1:12:19: most time gained on the eight runs (0:35), most lost on farmers carry (0:15). Runs 5 to 8 took 2:14 more than runs 1 to 4 (them: 2:09 more).
| Part | Time | Typical here | vs 1,196 Doubles Women here |
|---|---|---|---|
| Run 1: | 3:39 | 4:58 | faster than 95% |
| SkiErg: | 4:29 | 4:50 | faster than 86% |
| Run 2: | 5:07 | 6:41 | faster than 94% |
| Sled push: | 1:29 | 1:40 | faster than 76% |
| Run 3: | 5:18 | 6:57 | faster than 95% |
| Sled pull: | 3:44 | 4:25 | faster than 81% |
| Run 4: | 5:14 | 6:59 | faster than 95% |
| Burpee broad jump: | 3:35 | 4:42 | faster than 85% |
| Run 5: | 5:24 | 7:05 | faster than 94% |
| Row: | 4:44 | 5:15 | faster than 92% |
| Run 6: | 5:22 | 7:04 | faster than 94% |
| Farmers carry: | 1:48 | 1:52 | faster than 62% |
| Run 7: | 5:15 | 7:05 | faster than 96% |
| Sandbag lunges: | 2:56 | 4:03 | faster than 95% |
| Run 8: | 5:31 | 7:11 | faster than 91% |
| Wall balls: | 3:49 | 4:50 | faster than 92% |
| Roxzone: | 4:27 | 6:40 | faster than 90% |
| Runs (8 km) | 40:46 | 54:26 | faster than 96% |
| Stations (8) | 26:34 | ||
| Finish | 1:11:43 | 1:33:21 | 51st of 1,196 · faster than 95% |
2nd of 62 Relay Women (faster than 98%).
| Part | Time | Typical here | vs 62 Relay Women here |
|---|---|---|---|
| Run 1: | 3:25 | 4:35 | faster than 96% |
| SkiErg: | 4:55 | 5:43 | faster than 93% |
| Run 2: | 4:48 | 6:29 | faster than 95% |
| Sled push: | 1:50 | 2:27 | faster than 96% |
| Run 3: | 4:55 | 6:30 | faster than 95% |
| Sled pull: | 4:01 | 5:50 | faster than 95% |
| Run 4: | 4:42 | 6:16 | faster than 95% |
| Burpee broad jump: | 4:27 | 6:33 | faster than 90% |
| Run 5: | 5:00 | 6:37 | faster than 96% |
| Row: | 4:44 | 5:36 | faster than 95% |
| Run 6: | 4:45 | 6:59 | faster than 95% |
| Farmers carry: | 1:37 | 2:09 | faster than 95% |
| Run 7: | 4:40 | 6:15 | faster than 96% |
| Sandbag lunges: | 3:27 | 5:46 | faster than 96% |
| Run 8: | 4:44 | 6:21 | faster than 96% |
| Wall balls: | 3:40 | 5:58 | faster than 98% |
| Roxzone: | 4:04 | 6:02 | faster than 96% |
| Runs (8 km) | 36:55 | 50:59 | faster than 96% |
| Stations (8) | 28:41 | ||
| Finish | 1:09:35 | 1:38:47 | 2nd of 62 · faster than 98% |
150th of 546 Open Women (faster than 72%).
| Part | Time | Typical here | vs 546 Open Women here |
|---|---|---|---|
| Run 1: | 3:38 | 4:33 | faster than 88% |
| SkiErg: | 5:02 | 5:20 | faster than 74% |
| Run 2: | 5:13 | 6:32 | faster than 88% |
| Sled push: | 3:52 | 3:09 | faster than 19% |
| Run 3: | 5:22 | 6:54 | faster than 91% |
| Sled pull: | 7:16 | 6:17 | faster than 34% |
| Run 4: | 5:22 | 6:53 | faster than 90% |
| Burpee broad jump: | 7:57 | 7:47 | faster than 46% |
| Run 5: | 5:26 | 7:03 | faster than 91% |
| Row: | 5:30 | 5:46 | faster than 67% |
| Run 6: | 5:16 | 6:52 | faster than 93% |
| Farmers carry: | 3:06 | 2:26 | faster than 16% |
| Run 7: | 5:24 | 6:54 | faster than 89% |
| Sandbag lunges: | 4:38 | 5:32 | faster than 73% |
| Run 8: | 6:16 | 7:44 | faster than 80% |
| Wall balls: | 8:02 | 7:47 | faster than 46% |
| Roxzone: | 6:05 | 7:04 | faster than 65% |
| Runs (8 km) | 41:54 | 54:05 | faster than 90% |
| Stations (8) | 45:23 | ||
| Finish | 1:33:15 | 1:47:05 | 150th of 546 · faster than 72% |
105th of 547 Doubles Mixed (faster than 80%).
| Part | Time | Typical here | vs 547 Doubles Mixed here |
|---|---|---|---|
| Run 1: | 3:35 | 4:05 | faster than 77% |
| SkiErg: | 4:00 | 4:16 | faster than 85% |
| Run 2: | 5:09 | 5:53 | faster than 78% |
| Sled push: | 1:54 | 2:03 | faster than 63% |
| Run 3: | 5:25 | 6:16 | faster than 81% |
| Sled pull: | 3:30 | 4:00 | faster than 75% |
| Run 4: | 5:22 | 6:17 | faster than 84% |
| Burpee broad jump: | 3:26 | 3:36 | faster than 57% |
| Run 5: | 5:31 | 6:25 | faster than 82% |
| Row: | 4:34 | 4:52 | faster than 78% |
| Run 6: | 5:27 | 6:22 | faster than 82% |
| Farmers carry: | 1:42 | 1:46 | faster than 63% |
| Run 7: | 5:33 | 6:17 | faster than 77% |
| Sandbag lunges: | 4:22 | 3:56 | faster than 32% |
| Run 8: | 5:26 | 6:50 | faster than 90% |
| Wall balls: | 3:58 | 4:33 | faster than 80% |
| Roxzone: | 5:11 | 6:39 | faster than 82% |
| Runs (8 km) | 41:25 | 48:48 | faster than 83% |
| Stations (8) | 27:26 | ||
| Finish | 1:13:57 | 1:24:56 | 105th of 547 · faster than 80% |
38th of 153 Doubles Mixed (faster than 75%).
| Part | Time | Typical here | vs 153 Doubles Mixed here |
|---|---|---|---|
| Run 1: | 5:29 | 5:31 | faster than 52% |
| SkiErg: | 3:53 | 4:04 | faster than 80% |
| Run 2: | 5:09 | 5:18 | faster than 59% |
| Sled push: | 1:31 | 1:33 | faster than 52% |
| Run 3: | 5:09 | 5:39 | faster than 75% |
| Sled pull: | 3:17 | 3:41 | faster than 69% |
| Run 4: | 5:10 | 5:41 | faster than 76% |
| Burpee broad jump: | 2:56 | 3:22 | faster than 70% |
| Run 5: | 5:20 | 5:50 | faster than 74% |
| Row: | 4:21 | 4:39 | faster than 77% |
| Run 6: | 5:14 | 5:42 | faster than 71% |
| Farmers carry: | 1:49 | 1:49 | faster than 50% |
| Run 7: | 5:10 | 5:38 | faster than 75% |
| Sandbag lunges: | 3:35 | 3:47 | faster than 60% |
| Run 8: | 5:34 | 6:06 | faster than 71% |
| Wall balls: | 3:54 | 4:10 | faster than 68% |
| Roxzone: | 4:57 | 6:28 | faster than 85% |
| Runs (8 km) | 42:11 | 45:20 | faster than 72% |
| Stations (8) | 25:16 | ||
| Finish | 1:12:21 | 1:19:29 | 38th of 153 · faster than 75% |
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. The age group is the one entered for that race; for a team it is the team’s age group.
4 team partners
- Erwee Van Staden2 races
- Magdel Muller2 races
- Bernice James1 race
- Carmen Van Leeuwen1 race
From the team results above. A name opens the search: a partner can have more than one page.
Cape Town Apr 2026, against 546 Open Women
Shape of the race
This chart shows where Alex sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on Runs (faster than 90% of the field), weakest on Carry (faster than 17%).
See the numbers
| Part | Alex: faster than |
|---|---|
| Ski | 75% |
| Push | 19% |
| Pull | 35% |
| BBJ | 47% |
| Row | 68% |
| Carry | 17% |
| Lunges | 74% |
| Wall balls | 47% |
| Roxzone | 65% |
| Runs | 90% |
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 Alex beat on each part of the race, at this race.Best: Runs (8 km) (faster than 90%); weakest: Farmers carry (faster than 17%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Alex's time on each part against the typical Open Women finisher at this race.Best: Runs (8 km) (12:11 faster); weakest: Sled pull (0:59 slower).
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
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.Alex: 41:58 running, 45:23 at the stations and 6:05 in the roxzone; the longest station was the wall balls (8:02).Below, Typical Open Women: 53:25 running, 44:03 at the stations and 7:04 in the roxzone; the longest station was the burpee broad jumps (7:47).
See the numbers
| Part | Alex | Typical Open Women |
|---|---|---|
| Run 1 | 3:38 | 4:33 |
| SkiErg | 5:02 | 5:20 |
| Run 2 | 5:13 | 6:32 |
| Sled push | 3:52 | 3:09 |
| Run 3 | 5:22 | 6:54 |
| Sled pull | 7:16 | 6:17 |
| Run 4 | 5:22 | 6:53 |
| Burpee broad jump | 7:57 | 7:47 |
| Run 5 | 5:26 | 7:03 |
| Row | 5:30 | 5:46 |
| Run 6 | 5:16 | 6:52 |
| Farmers carry | 3:06 | 2:26 |
| Run 7 | 5:24 | 6:54 |
| Sandbag lunges | 4:38 | 5:32 |
| Run 8 | 6:16 | 7:44 |
| Wall balls | 8:02 | 7:47 |
| Roxzone | 6:05 | 7:04 |
| Finish | 1:33:15 | 1:47:05 |
The race in order, left to right. A wider block than the one below is slower than typical.
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.
Fix sled pull. Then beat 1:33:15.
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.
