Athlete · Open Men · 40-44 ·

RSA

Carl Diedericks

3 HYROX results (1 solo, 2 in a team) over 1 season. Personal bests: Open Men 1:56:57 (Cape Town 2025) · Doubles Men 1:29:04 (Johannesburg 2026).

See the full race report →Compare with another athlete Is this you? Email me my next report

1:56:57 Open Men time · Cape Town 2025 also raced Doubles Men: each has its own best below

639th of 781 Open Men place · Cape Town 2025 among Open Men finishers there

1:29:04 latest race · Johannesburg 2026 best Doubles Men time so far Doubles Men with Kobus Smit

Roxzone strongest segment · Cape Town 2025 faster than 55% of the Open 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

Open Men1:56:57Cape Town 2025 · 1 race Doubles Men1:29:04Johannesburg 2026 · 2 races · with Kobus Smit

Doubles Men: finish time, race by race

oldest to newest · a line going down means getting faster

1:30:001:32:001:34:001:36:00 best 1:29:04

Each dot is one Doubles Men race. Not enough complete, clean Doubles Men races yet to measure the change. Team times are shared with a partner, so they move with who you race with.

Every race

3 results

tap a race for its full report

Race	Division	Time	Place	Runs	Stations	Roxzone
Johannesburg 2026 30 May 2026team: Kobus Smit, Carl Diederickswhat the whole field did →	Doubles Men · team 35-39	1:29:04	367th of 603	50:32	29:44	8:54	splits SkiErg4:28Sled push1:55Sled pull3:49Burpee broad jump4:12Row4:45Farmers carry1:42Sandbag lunges4:11Wall balls4:42Run 18:14Run 25:29Run 35:34Run 45:44Run 55:50Run 65:38Run 75:22Run 88:45Full report for this race →
Johannesburg 2025 29 Nov 2025team: Carl Diedericks, Kobus Smallwhat the whole field did →	Doubles Men · team 40-44	1:36:16	321st of 439	56:03	31:16	9:01	splits SkiErg4:29Sled push2:12Sled pull3:53Burpee broad jump4:16Row4:33Farmers carry1:44Sandbag lunges5:08Wall balls5:01Run 14:43Run 26:10Run 37:10Run 47:09Run 57:30Run 67:18Run 77:24Run 88:42Full report for this race →
Cape Town 2025 19 Jul 2025what the whole field did →	Open Men · 40-44	1:56:57	639th of 781	1:00:35	49:16	7:09	splits SkiErg5:31Sled push3:06Sled pull5:44Burpee broad jump8:13Row5:18Farmers carry2:26Sandbag lunges7:38Wall balls11:20Run 13:40Run 28:43Run 311:20Run 46:38Run 57:38Run 66:44Run 77:05Run 88:49Full 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 Open Men race

Cape Town 2025, against 781 Open Men

Full race report →

Shape of the race

50% top SkiPushPullBBJRowCarryLungesWall ballsRoxzoneRuns

Carledge = 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 2%

Sled push faster than 49%

Sled pull faster than 38%

Burpee broad jump faster than 19%

Row faster than 34%

Farmers carry faster than 31%

Sandbag lunges faster than 14%

Wall balls faster than 18%

Roxzone faster than 55%

Runs (8 km) faster than 13%

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

Minutes against the typical finisher

SkiErg 1:04 slower

Sled push 0:01 slower

Sled pull 0:26 slower

Burpee broad jump 2:12 slower

Row 0:17 slower

Farmers carry 0:16 slower

Sandbag lunges 2:06 slower

Wall balls 3:25 slower

Roxzone 0:16 faster

Runs (8 km) 13:14 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: Carl against the typical Open Men finisher

Carl1:56:57

3:405:318:433:0611:205:446:388:137:385:186:442:267:057:388:4911:207:09

Typical Open Men1:33:33

3:564:275:303:056:055:186:026:016:175:016:002:105:575:326:527:557:25

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 3:25 against the typical Open Men 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 1:56:57.

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