RSA Andiswa Mpongo
1 HYROX race over 1 season, all in a team with 1 partner. Best Doubles Women time: 2:04:12 at Cape Town 2026.
1 result
| Race | Division | Time | Place | Runs | Stations | Roxzone | Report | |
|---|---|---|---|---|---|---|---|---|
| Cape Town 2026 5 Apr 2026team: Lusanda Velengceni, Andiswa Mpongowhat the whole field did → | Doubles Women · team 30-34 | 2:04:12 | 650th of 753161st of 186 aged 30-34 | 1:09:40 | 37:21 7 of 8 | 17:43 | View results | See splits Hide splitsSkiErg5:19faster than 17%Sled push2:30faster than 10%Sled pull—Burpee broad jump8:31faster than 9%Row6:19faster than 11%Farmers carry3:08Sandbag lunges4:27faster than 42%Wall balls7:07faster than 17%Runs (8 km)1:09:40faster than 19%Roxzone17:43Run 18:29faster than 3%Run 28:38faster than 18%Run 38:41faster than 22%Run 48:39faster than 25%Run 58:41faster than 27%Run 68:46faster than 23%Run 78:40faster than 26%Run 89:09faster than 33%Full 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. "6 of 8" marks a stations total from the stations that were timed; the others had no split at that race. 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.
1 team partner
- Lusanda Velengceni1 race
From the doubles and relay results above. A name opens the search, because a partner can have more than one page when the organiser spelled the name differently.
Cape Town 2026, against 753 Doubles Women
Shape of the race
no splitBBJRowCarryLungesWall ballsRoxzoneRuns
Further out means you beat more of the field on that part. A dent is a weak spot.
How you ranked on each station
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Green, left of centre: faster than the typical Doubles Women finisher at this race. Orange, right: slower, and by how much.
The race as one bar: Andiswa against the typical Doubles Women finisher
The race in order, left to right. A wider block than the one below is slower than typical.
Roxzone cost 10:44 against the typical Doubles Women finisher at Cape Town 2026. The pacing guide is where that time comes back.
Fix roxzone. Then beat 2:04:12.
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- Every session written for your weak station, not a generic plan
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