RSA Craig Dunswa
1 HYROX race over 1 season. Best Open Men time: 2:22:42 at Cape Town 2026.
1 result at 1 race
623rd of 652 Open Men (faster than 4%).
| Part | Time | Typical here | vs 652 Open Men here |
|---|---|---|---|
| Run 1: | 3:53 | 4:02 | |
| SkiErg: | 5:06 | 4:32 | faster than 13% |
| Run 2: | 5:58 | 5:32 | |
| Sled push: | 4:55 | 2:54 | faster than 2% |
| Run 3: | 6:55 | 6:02 | |
| Sled pull: | 9:13 | 4:52 | faster than 2% |
| Run 4: | 6:53 | 6:00 | |
| Burpee broad jump: | 11:16 | 6:11 | faster than 4% |
| Run 5: | 7:09 | 6:12 | |
| Row: | 5:45 | 4:57 | faster than 10% |
| Run 6: | 6:54 | 6:05 | |
| Farmers carry: | 3:51 | 2:22 | faster than 5% |
| Run 7: | 6:59 | 6:01 | |
| Sandbag lunges: | 31:56 ‡ | 5:56 | |
| Run 8: | 8:20 | 6:27 | |
| Wall balls: | 21:50 | 7:38 | faster than 1% |
| Roxzone: | — | 6:39 | |
| Runs (8 km) | 52:56 | 46:41 | faster than 27% |
| Stations (8) | 1:33:52 | ||
| Finish | 2:22:42 | 1:34:06 | 623rd of 652 · faster than 4% |
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 organiser timed all eight stations and the total is theirs, but one split is not used in comparisons: it was under our floor for that station (just under the fastest Elite 15 splits ever), which usually means a timing slip at the mats or a short course. Open the splits to see it. The age group is the one entered for that race. A dash means the organiser did not publish that number for the result.
Cape Town 2026, against 652 Open Men
Shape of the race
no splitWall ballsRoxzone
no splitRuns
This chart shows where Craig sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on Runs (faster than 28% of the field), weakest on Wall balls (faster than 2%).
See the numbers
| Part | Craig: faster than |
|---|---|
| Ski | 14% |
| Push | 3% |
| Pull | 2% |
| BBJ | 4% |
| Row | 11% |
| Carry | 5% |
| Lunges | no split |
| Wall balls | 2% |
| Roxzone | no split |
| Runs | 28% |
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 Craig beat on each part of the race, at this race.Best: Runs (8 km) (faster than 28%); weakest: Wall balls (faster than 2%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Craig's time on each part against the typical Open Men finisher at this race.Best: SkiErg (0:34 slower); weakest: Wall balls (14:12 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: Craig 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.Craig: 53:01 running and 1:01:56 at the stations; the longest station was the wall balls (21:50).Below, Typical Open Men: 46:21 running, 39:21 at the stations and 6:39 in the roxzone; the longest station was the wall balls (7:38).
See the numbers
| Part | Craig | Typical Open Men |
|---|---|---|
| Run 1 | 3:53 | 4:02 |
| SkiErg | 5:06 | 4:32 |
| Run 2 | 5:58 | 5:32 |
| Sled push | 4:55 | 2:54 |
| Run 3 | 6:55 | 6:02 |
| Sled pull | 9:13 | 4:52 |
| Run 4 | 6:53 | 6:00 |
| Burpee broad jump | 11:16 | 6:11 |
| Run 5 | 7:09 | 6:12 |
| Row | 5:45 | 4:57 |
| Run 6 | 6:54 | 6:05 |
| Farmers carry | 3:51 | 2:22 |
| Run 7 | 6:59 | 6:01 |
| Sandbag lunges | — | 5:56 |
| Run 8 | 8:20 | 6:27 |
| Wall balls | 21:50 | 7:38 |
| Roxzone | — | 6:39 |
| Finish | 2:22:42 | 1:34:06 |
The race in order, left to right. A wider block than the one below is slower than typical.
Wall balls cost 14:12 against the typical Open Men finisher at Cape Town 2026. The wall balls guide shows whether that is strength or pacing, and the workouts that fix it.
Fix wall balls. Then beat 2:22:42.
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.
