Athlete · Pro Men · 40-44 ·

RSA

Aphiwe Ndukumbini

2 HYROX results (1 solo, 1 in a team) over 2 seasons. Personal bests: Pro Men 1:31:32 (Cape Town Apr 2026) · Doubles Mixed 1:08:03 (Cape Town Aug 2026).

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1:31:32 Pro Men time · Cape Town Apr 2026 also raced Doubles Mixed: each has its own best below

115th of 191 Pro Men place · Cape Town Apr 2026 among Pro Men finishers there

1:08:03 latest race · Cape Town Aug 2026 first Doubles Mixed race Doubles Mixed with Elsa Van Der Merwe

SkiErg strongest segment · Cape Town Apr 2026 faster than 86% of the Pro Men 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

Pro Men1:31:32Cape Town Apr 2026 · 1 race Doubles Mixed1:08:03Cape Town Aug 2026 · 1 race · with Elsa Van Der Merwe

Every race

2 results

tap a race for its full report

Race	Division	Time	Place	Runs	Stations	Roxzone
Cape Town Aug 2026 14 Aug 2026team: Elsa Van Der Merwe, Aphiwe Ndukumbiniwhat the whole field did →	Doubles Mixed · team 45-49	1:08:03	top 7% 63/987	37:54	25:39	4:34	splits SkiErg4:01Sled push1:31Sled pull3:00Burpee broad jump2:48Row4:39Farmers carry1:14Sandbag lunges3:06Wall balls5:20Run 13:21Run 26:11Run 34:40Run 44:39Run 54:50Run 64:48Run 74:40Run 84:48Full report for this race →
Cape Town Apr 2026 3 Apr 2026what the whole field did →	Pro Men · 40-44	1:31:32	115th of 191	39:38	47:08	4:46	splits SkiErg3:56Sled push3:24Sled pull5:42Burpee broad jump5:10Row4:48Farmers carry5:19Sandbag lunges5:00Wall balls13:49Run 12:39Run 24:01Run 34:44Run 44:38Run 54:50Run 64:57Run 76:39Run 87:12Full 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; for a team it is the team’s age group. How the numbers are made.

Station profile · best Pro Men race

Cape Town Apr 2026, against 191 Pro Men

Full race report →

Shape of the race

50% top SkiPushPullBBJRowCarryLungesWall ballsRoxzoneRuns

Aphiweedge = 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 86%

Sled push faster than 75%

Sled pull faster than 65%

Burpee broad jump faster than 37%

Row faster than 42%

Farmers carry faster than 3%

Sandbag lunges faster than 52%

Wall balls faster than 5%

Roxzone faster than 61%

Runs (8 km) faster than 56%

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

Minutes against the typical finisher

SkiErg 0:15 faster

Sled push 0:40 faster

Sled pull 0:39 faster

Burpee broad jump 0:31 slower

Row 0:05 slower

Farmers carry 2:58 slower

Sandbag lunges 0:06 faster

Wall balls 6:38 slower

Roxzone 0:29 faster

Runs (8 km) 1:50 faster

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: Aphiwe against the typical Pro Men finisher

Aphiwe1:31:32

2:393:564:013:244:445:424:385:104:504:484:575:196:395:007:1213:494:46

Typical Pro Men1:24:33

3:184:114:484:045:206:215:204:395:244:435:112:215:215:066:007:115:15

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.

Wall balls cost 6:38 against the typical Pro Men finisher at Cape Town Apr 2026. The wall balls guide shows whether that is strength or pacing, and the workouts that fix it.

The RoxHype app

Fix wall balls. Then beat 1:31:32.

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