Athlete · Doubles Mixed · team 16-24 ·

RSA

Bongiwe Mdhluli

1 HYROX race over 1 season, all in a team with 1 partner. Best Doubles Mixed time: 2:24:52 at Cape Town 2025.

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Doubles Mixed time2:24:52Cape Town 2025

Doubles Mixed place546thof 547 · Cape Town 2025

Races1Race again and this page shows what changed.

Strongest part of the raceSkiErgfaster than 21% of Doubles Mixed at Cape Town 2025

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: your strongest and weakest stations, and your race as one bar.

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

Every race

1 result

press View results for a race’s full report

Race	Division	Time	Place	Runs	Stations	Roxzone	Report
Cape Town 2025 19 Jul 2025team: Bongiwe Mdhluli, Malibongwe Mdhluliwhole field →	Doubles Mixed · team 16-24	2:24:52	546th of 54775th of 75 aged 16-24	1:22:59	48:22	13:36	View results	See splits Hide splits SkiErg4:34faster than 21%Sled push3:15faster than 4%Sled pull4:56faster than 19%Burpee broad jump7:28Row5:35faster than 8%Farmers carry2:20faster than 4%Sandbag lunges7:21faster than 1%Wall balls12:53Runs (8 km)1:22:59Roxzone13:36Run 15:06faster than 9%Run 29:37Run 310:26Run 410:49Run 510:42Run 614:13Run 710:20Run 811:49faster than 1%Full report for this race →

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; for a team it is the team’s age group. How the numbers are made.

Raced with

1 team partner

Malibongwe Mdhluli1 race

From the team results above. A name opens the search: a partner can have more than one page.

Station profile · best Doubles Mixed race

Cape Town 2025, against 547 Doubles Mixed

Full race report →

Shape of the race

50% top SkiPushPullBBJRowCarryLungesWall ballsRoxzoneRuns

Bongiweedge = faster than everyone, centre = slowest

Further out means you beat more of the field on that part. A dent is a weak spot.

How you ranked on each station

SkiErg faster than 21%

Sled push faster than 4%

Sled pull faster than 19%

Burpee broad jump faster than 1%

Row faster than 8%

Farmers carry faster than 4%

Sandbag lunges faster than 1%

Wall balls faster than 1%

Roxzone faster than 1%

Runs (8 km) faster than 0%

Longer is better: the share of the field you beat.

Minutes against the typical finisher

SkiErg 0:18 slower

Sled push 1:12 slower

Sled pull 0:56 slower

Burpee broad jump 3:52 slower

Row 0:43 slower

Farmers carry 0:34 slower

Sandbag lunges 3:25 slower

Wall balls 8:20 slower

Roxzone 6:57 slower

Runs (8 km) 34:11 slower

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

The race as one bar: Bongiwe against the typical Doubles Mixed finisher

Bongiwe2:24:52

5:064:349:373:1510:264:5610:497:2810:425:3514:132:2010:207:2111:4912:5313:36

Typical Doubles Mixed1:24:06

4:054:165:532:036:164:006:173:366:254:526:221:466:173:566:504:336:39

RunsStationsRoxzone (moving between stations)

The race in order, left to right. A wider block than the one below is slower than typical.

Wall balls cost 8:20 against the typical Doubles Mixed finisher at Cape Town 2025. 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 2:24:52.

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

Start my training plan App Store Google Play

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

RoxHype app home: days to your HYROX, your expected finish range and this week's sessions

RoxHype workout player guiding a sled push, with the next exercise lined up