Athlete · Open Women · 45-49 ·

RSA

Carmen Louw

2 HYROX results (1 solo, 1 in a team) over 2 seasons. Personal bests: Open Women 1:47:59 (Cape Town Aug 2026) · Doubles Women 1:32:03 (Cape Town Apr 2026).

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

1:47:59 Open Women time · Cape Town Aug 2026 also raced Doubles Women: each has its own best below

254th of 426 Open Women place · Cape Town Aug 2026 among Open Women finishers there

1:47:59 latest race · Cape Town Aug 2026 first Open Women race Open Women

Wall balls strongest segment · Cape Town Aug 2026 faster than 75% of the Open Women 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 Women1:47:59Cape Town Aug 2026 · 1 race Doubles Women1:32:03Cape Town Apr 2026 · 1 race · with Ashton Duffey

Every race

2 results

tap a race for its full report

Race	Division	Time	Place	Runs	Stations	Roxzone
Cape Town Aug 2026 14 Aug 2026what the whole field did →	Open Women · 45-49	1:47:59	254th of 426	59:23	41:55	6:41	splits SkiErg5:23Sled push2:43Sled pull5:11Burpee broad jump6:43Row6:11Farmers carry2:25Sandbag lunges7:13Wall balls6:06Run 14:48Run 26:32Run 36:59Run 49:44Run 57:36Run 67:49Run 78:09Run 87:49Full report for this race →
Cape Town Apr 2026 5 Apr 2026team: Ashton Duffey, Carmen Louwwhat the whole field did →	Doubles Women · team 35-39	1:32:03	top 36% 270/753	53:47	30:32	7:48	splits SkiErg4:56Sled push1:51Sled pull4:30Burpee broad jump5:04Row6:09Farmers carry1:58Sandbag lunges2:08Wall balls3:56Run 17:03Run 26:33Run 36:25Run 46:44Run 56:42Run 66:50Run 76:32Run 87:02Full 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 Women race

Cape Town Aug 2026, against 426 Open Women

Full race report →

Shape of the race

50% top SkiPushPullBBJRowCarryLungesWall ballsRoxzoneRuns

Carmenedge = 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 45%

Sled push faster than 50%

Sled pull faster than 70%

Burpee broad jump faster than 61%

Row faster than 20%

Farmers carry faster than 48%

Sandbag lunges faster than 22%

Wall balls faster than 75%

Roxzone faster than 55%

Runs (8 km) faster than 28%

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

Minutes against the typical finisher

SkiErg 0:06 slower

Sled push 0:01 slower

Sled pull 0:40 faster

Burpee broad jump 0:43 faster

Row 0:37 slower

Farmers carry 0:02 slower

Sandbag lunges 1:37 slower

Wall balls 1:22 faster

Roxzone 0:16 faster

Runs (8 km) 7:29 slower

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

The race as one bar: Carmen against the typical Open Women finisher

Carmen1:47:59

4:485:236:322:436:595:119:446:437:366:117:492:258:097:137:496:066:41

Typical Open Women1:40:57

4:335:176:182:426:435:516:437:266:515:346:442:236:455:367:067:286:57

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.

Sandbag lunges cost 1:37 against the typical Open Women finisher at Cape Town Aug 2026. The sandbag lunges guide shows whether that is strength or pacing, and the workouts that fix it.

The RoxHype app

Fix sandbag lunges. Then beat 1:47:59.

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