RSA Ashraf Hendricks
2 HYROX races over 2 seasons. Best Open Men time: 1:39:31 at Cape Town Apr 2026.
Open Men: finish time, race by race
Oldest to newest; a line going down means getting fasterThis line shows the finish time of Ashraf Hendricks at each race, oldest on the left; lower is faster.The best was 1:39:31 at Cape Town (Apr 2026); Ashraf Hendricks was 7:52 slower at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Cape Town | Apr 2026 | Open Men | 1:39:31 |
| Cape Town | Aug 2026 | Open Men | 1:47:23 |
Each dot is one Open Men race; click one for that race's report. Not enough complete, clean Open Men races yet to measure the change.
2 results at 2 races
475th of 652 Open Men (faster than 27%).
| Part | Time | Typical here | vs 652 Open Men here |
|---|---|---|---|
| Run 1: | 3:47 | 4:02 | faster than 64% |
| SkiErg: | 4:42 | 4:32 | faster than 33% |
| Run 2: | 5:44 | 5:32 | faster than 43% |
| Sled push: | 3:30 | 2:54 | faster than 22% |
| Run 3: | 5:54 | 6:02 | faster than 54% |
| Sled pull: | 5:38 | 4:52 | faster than 31% |
| Run 4: | 5:53 | 6:00 | faster than 53% |
| Burpee broad jump: | 7:47 | 6:11 | faster than 24% |
| Run 5: | 6:45 | 6:12 | faster than 34% |
| Row: | 5:01 | 4:57 | faster than 44% |
| Run 6: | 6:16 | 6:05 | faster than 42% |
| Farmers carry: | 2:32 | 2:22 | faster than 39% |
| Run 7: | 9:12 | 6:01 | faster than 5% |
| Sandbag lunges: | 7:18 | 5:56 | faster than 25% |
| Run 8: | 7:19 | 6:27 | faster than 31% |
| Wall balls: | 10:30 | 7:38 | faster than 23% |
| Roxzone: | 9:43 | 6:39 | faster than 15% |
| Runs (8 km) | 50:46 | 46:41 | faster than 34% |
| Stations (8) | 46:58 | ||
| Finish | 1:47:23 | 1:34:06 | 475th of 652 · faster than 27% |
381st of 717 Open Men (faster than 46%).
| Part | Time | Typical here | vs 717 Open Men here |
|---|---|---|---|
| Run 1: | 3:49 | 4:03 | faster than 59% |
| SkiErg: | 4:54 | 4:32 | faster than 18% |
| Run 2: | 5:44 | 5:38 | faster than 46% |
| Sled push: | 3:11 | 3:11 | faster than 50% |
| Run 3: | 6:43 | 6:13 | faster than 38% |
| Sled pull: | 6:12 | 5:26 | faster than 31% |
| Run 4: | 6:16 | 6:11 | faster than 47% |
| Burpee broad jump: | 6:12 | 6:26 | faster than 55% |
| Run 5: | 6:41 | 6:25 | faster than 43% |
| Row: | 5:30 | 5:05 | faster than 22% |
| Run 6: | 6:04 | 6:10 | faster than 52% |
| Farmers carry: | 2:16 | 2:18 | faster than 52% |
| Run 7: | 6:21 | 6:12 | faster than 43% |
| Sandbag lunges: | 7:32 | 5:47 | faster than 24% |
| Run 8: | 7:06 | 7:00 | faster than 47% |
| Wall balls: | 7:31 | 8:08 | faster than 58% |
| Roxzone: | 7:38 | 6:51 | faster than 36% |
| Runs (8 km) | 48:40 | 48:46 | faster than 50% |
| Stations (8) | 43:18 | ||
| Finish | 1:39:31 | 1:37:27 | 381st of 717 · faster than 46% |
How to read
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.
The fastest Ashraf has done each station
| Part | Best | Race | Typical |
|---|---|---|---|
| SkiErg | 4:42 | Cape Town Aug 2026 · best of 2 | 4:34 |
| Sled push | 3:11 | Cape Town Apr 2026 · best of 2 | 3:04 |
| Sled pull | 5:38 | Cape Town Aug 2026 · best of 2 | 4:57 |
| Burpee broad jump | 6:12 | Cape Town Apr 2026 · best of 2 | 5:38 |
| Row | 5:01 | Cape Town Aug 2026 · best of 2 | 4:53 |
| Farmers carry | 2:16 | Cape Town Apr 2026 · best of 2 | 2:11 |
| Sandbag lunges | 7:18 | Cape Town Aug 2026 · best of 2 | 5:20 |
| Wall balls | 7:31 | Cape Town Apr 2026 · best of 2 | 7:03 |
| Runs (8 km) | 48:40 | Cape Town Apr 2026 · best of 2 | 41:47 |
| Roxzone | 7:38 | Cape Town Apr 2026 · best of 2 | 7:23 |
How to read
Each station's best across Ashraf's Open Men races, from different races, against the typical Open Men split. Venues differ (sled carpets, run laps, where the mats sit), so a best can owe something to the venue.
Cape Town Apr 2026, against 717 Open Men
Shape of the race
This chart shows where Ashraf sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on Wall balls (faster than 59% of the field), weakest on Ski (faster than 18%).
See the numbers
| Part | Ashraf: faster than |
|---|---|
| Ski | 18% |
| Push | 50% |
| Pull | 32% |
| BBJ | 55% |
| Row | 23% |
| Carry | 53% |
| Lunges | 24% |
| Wall balls | 59% |
| Roxzone | 37% |
| Runs | 51% |
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 Ashraf beat on each part of the race, at this race.Best: Wall balls (faster than 59%); weakest: SkiErg (faster than 18%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Ashraf's time on each part against the typical Open Men finisher at this race.Best: Wall balls (0:37 faster); weakest: Sandbag lunges (1:45 slower).
Green, left of centre: faster than the typical Open Men finisher at this race. Orange, right: slower, and by how much.
The race as one bar: Ashraf against the typical Open Men 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.Ashraf: 48:44 running, 43:18 at the stations and 7:38 in the roxzone; the longest station was the sandbag lunges (7:32).Below, Typical Open Men: 47:52 running, 40:52 at the stations and 6:51 in the roxzone; the longest station was the wall balls (8:08).
See the numbers
| Part | Ashraf | Typical Open Men |
|---|---|---|
| Run 1 | 3:49 | 4:03 |
| SkiErg | 4:54 | 4:32 |
| Run 2 | 5:44 | 5:38 |
| Sled push | 3:11 | 3:11 |
| Run 3 | 6:43 | 6:13 |
| Sled pull | 6:12 | 5:26 |
| Run 4 | 6:16 | 6:11 |
| Burpee broad jump | 6:12 | 6:26 |
| Run 5 | 6:41 | 6:25 |
| Row | 5:30 | 5:05 |
| Run 6 | 6:04 | 6:10 |
| Farmers carry | 2:16 | 2:18 |
| Run 7 | 6:21 | 6:12 |
| Sandbag lunges | 7:32 | 5:47 |
| Run 8 | 7:06 | 7:00 |
| Wall balls | 7:31 | 8:08 |
| Roxzone | 7:38 | 6:51 |
| Finish | 1:39:31 | 1:37:27 |
The race in order, left to right. A wider block than the one below is slower than typical.
Sandbag lunges cost 1:45 against the typical Open Men finisher at Cape Town Apr 2026. The sandbag lunges guide shows whether that is strength or pacing, and the workouts that fix it.
Fix sandbag lunges. Then beat 1:39:31.
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.
