RSA Coenraad Hefer
2 HYROX races over 2 seasons. Best Open Men time: 1:25:00 at Hong Kong 2025.
Open Men: finish time, race by race
Oldest to newest; a line going down means getting fasterThis line shows the finish time of Coenraad Hefer at each race, oldest on the left; lower is faster.The best was 1:25:00 at Hong Kong (Jul 2025); Coenraad Hefer was 2:43 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Bangkok | May 2025 | Open Men | 1:27:43 |
| Hong Kong | Jul 2025 | Open Men | 1:25:00 |
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
255th of 1,188 Open Men (faster than 78%). Against the 35 who finished around 1:23:52: most time gained on the eight runs (1:23), most lost on burpee broad jump (2:09). Runs 5 to 8 took 2:17 more than runs 1 to 4 (them: 3:00 more).
| Part | Time | Typical here | vs 1,188 Open Men here |
|---|---|---|---|
| Run 1: | 2:54 | 3:19 | faster than 78% |
| SkiErg: | 4:26 | 4:46 | faster than 81% |
| Run 2: | 4:52 | 5:30 | faster than 77% |
| Sled push: | 2:37 | 3:51 | faster than 95% |
| Run 3: | 5:22 | 5:56 | faster than 71% |
| Sled pull: | 5:05 | 6:19 | faster than 77% |
| Run 4: | 5:21 | 5:57 | faster than 73% |
| Burpee broad jump: | 7:17 | 6:16 | faster than 31% |
| Run 5: | 5:09 | 6:14 | faster than 87% |
| Row: | 4:51 | 5:06 | faster than 72% |
| Run 6: | 4:47 | 6:03 | faster than 92% |
| Farmers carry: | 2:19 | 2:28 | faster than 59% |
| Run 7: | 5:05 | 6:00 | faster than 83% |
| Sandbag lunges: | 5:06 | 6:04 | faster than 73% |
| Run 8: | 5:45 | 6:29 | faster than 70% |
| Wall balls: | 6:43 | 7:35 | faster than 64% |
| Roxzone †: | 7:21 | ||
| Runs (8 km) | 39:15 | 45:58 | faster than 82% |
| Stations (8) | 38:24 | ||
| Finish | 1:25:00 | 1:38:22 | 255th of 1,188 · faster than 78% |
320th of 1,166 Open Men (faster than 72%). Against the 37 who finished around 1:26:28: most time gained on sandbag lunges (1:02), most lost on burpee broad jump (1:28). Runs 5 to 8 took 2:20 less than runs 1 to 4 (them: 1:06 more).
| Part | Time | Typical here | vs 1,166 Open Men here |
|---|---|---|---|
| Run 1: | 4:47 | 5:11 | faster than 69% |
| SkiErg: | 4:35 | 4:46 | faster than 70% |
| Run 2: | 5:10 | 5:30 | faster than 62% |
| Sled push: | 2:08 | 3:20 | faster than 96% |
| Run 3: | 5:14 | 5:57 | faster than 74% |
| Sled pull: | 5:33 | 6:00 | faster than 60% |
| Run 4: | 7:36 | 5:56 | faster than 16% |
| Burpee broad jump: | 6:20 | 5:42 | faster than 34% |
| Run 5: | 5:30 | 6:07 | faster than 69% |
| Row: | 4:53 | 5:07 | faster than 70% |
| Run 6: | 4:57 | 6:04 | faster than 84% |
| Farmers carry: | 1:54 | 2:24 | faster than 85% |
| Run 7: | 4:46 | 6:07 | faster than 88% |
| Sandbag lunges: | 4:22 | 6:03 | faster than 90% |
| Run 8: | 5:14 | 6:48 | faster than 83% |
| Wall balls: | 6:34 | 7:15 | faster than 61% |
| Roxzone: | 8:16 | 9:39 | faster than 66% |
| Runs (8 km) | 43:11 | 48:31 | faster than 70% |
| Stations (8) | 36:19 | ||
| Finish | 1:27:43 | 1:40:48 | 320th of 1,166 · faster than 72% |
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. † This venue did not time the roxzone: the figure is the finish minus runs and stations, and part of the walk is inside the run laps there, so it is shorter than at other venues. The age group is the one entered for that race.
The fastest Coenraad has done each station
| Part | Best | Race | Typical |
|---|---|---|---|
| SkiErg | 4:26 | Hong Kong 2025 · best of 2 | 4:34 |
| Sled push | 2:08 | Bangkok 2025 · best of 2 | 3:04 |
| Sled pull | 5:05 | Hong Kong 2025 · best of 2 | 4:57 |
| Burpee broad jump | 6:20 | Bangkok 2025 · best of 2 | 5:38 |
| Row | 4:51 | Hong Kong 2025 · best of 2 | 4:53 |
| Farmers carry | 1:54 | Bangkok 2025 · best of 2 | 2:11 |
| Sandbag lunges | 4:22 | Bangkok 2025 · best of 2 | 5:20 |
| Wall balls | 6:34 | Bangkok 2025 · best of 2 | 7:03 |
| Runs (8 km) | 39:15 | Hong Kong 2025 · best of 2 | 41:47 |
| Roxzone | 8:16 | Bangkok 2025 | 7:23 |
How to read
Each station's best across Coenraad'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.
Hong Kong 2025, against 1,188 Open Men
Shape of the race
This chart shows where Coenraad sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on Push (faster than 95% of the field), weakest on BBJ (faster than 31%).
See the numbers
| Part | Coenraad: faster than |
|---|---|
| Ski | 82% |
| Push | 95% |
| Pull | 77% |
| BBJ | 31% |
| Row | 72% |
| Carry | 59% |
| Lunges | 74% |
| Wall balls | 64% |
| Roxzone | 66% |
| Runs | 83% |
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 Coenraad beat on each part of the race, at this race.Best: Sled push (faster than 95%); weakest: Burpee broad jump (faster than 31%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Coenraad's time on each part against the typical Open Men finisher at this race.Best: Runs (8 km) (6:43 faster); weakest: Burpee broad jump (1:01 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: Coenraad 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.Coenraad: 39:15 running, 38:24 at the stations and 7:21 in the roxzone; the longest station was the burpee broad jumps (7:17).Below, Typical Open Men: 45:28 running, 42:25 at the stations and 8:33 in the roxzone; the longest station was the wall balls (7:35).
See the numbers
| Part | Coenraad | Typical Open Men |
|---|---|---|
| Run 1 | 2:54 | 3:19 |
| SkiErg | 4:26 | 4:46 |
| Run 2 | 4:52 | 5:30 |
| Sled push | 2:37 | 3:51 |
| Run 3 | 5:22 | 5:56 |
| Sled pull | 5:05 | 6:19 |
| Run 4 | 5:21 | 5:57 |
| Burpee broad jump | 7:17 | 6:16 |
| Run 5 | 5:09 | 6:14 |
| Row | 4:51 | 5:06 |
| Run 6 | 4:47 | 6:03 |
| Farmers carry | 2:19 | 2:28 |
| Run 7 | 5:05 | 6:00 |
| Sandbag lunges | 5:06 | 6:04 |
| Run 8 | 5:45 | 6:29 |
| Wall balls | 6:43 | 7:35 |
| Roxzone | 7:21 | 8:33 |
| Finish | 1:25:00 | 1:38:22 |
The race in order, left to right. A wider block than the one below is slower than typical.
Burpee broad jump cost 1:01 against the typical Open Men finisher at Hong Kong 2025. The burpee broad jump guide shows whether that is strength or pacing, and the workouts that fix it.
Fix burpee broad jump. Then beat 1:25:00.
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- A week-by-week plan that counts down to your race
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