RSA Dale Clark
3 HYROX races over 2 seasons: 1 solo, 2 in a team with 4 partners.
One best per race type
3 results at 2 races
721st of 809 Doubles Men (faster than 10%).
| Part | Time | Typical here | vs 809 Doubles Men here |
|---|---|---|---|
| Run 1: | 4:54 | 3:56 | faster than 14% |
| SkiErg: | 4:19 | 3:58 | faster than 14% |
| Run 2: | 6:49 | 5:26 | faster than 14% |
| Sled push: | 1:48 | 1:35 | faster than 27% |
| Run 3: | 7:41 | 5:50 | faster than 13% |
| Sled pull: | 4:04 | 3:14 | faster than 12% |
| Run 4: | 8:00 | 5:52 | faster than 10% |
| Burpee broad jump: | 4:38 | 3:17 | faster than 11% |
| Run 5: | 8:34 | 6:00 | faster than 8% |
| Row: | 5:10 | 4:30 | faster than 8% |
| Run 6: | 7:56 | 5:54 | faster than 9% |
| Farmers carry: | 1:20 | 1:38 | faster than 93% |
| Run 7: | 8:26 | 5:57 | faster than 7% |
| Sandbag lunges: | 3:09 | 3:34 | faster than 74% |
| Run 8: | 10:05 | 5:52 | faster than 2% |
| Wall balls: | 5:38 | 4:35 | faster than 17% |
| Roxzone: | 11:34 | 5:20 | faster than 1% |
| Runs (8 km) | 1:02:21 | 45:15 | faster than 7% |
| Stations (8) | 30:06 | ||
| Finish | 1:43:57 | 1:21:38 | 721st of 809 · faster than 10% |
21st of 31 Relay Men (faster than 33%).
| Part | Time | Typical here | vs 31 Relay Men here |
|---|---|---|---|
| Run 1: | 3:03 | 3:25 | faster than 70% |
| SkiErg: | 4:41 | 4:30 | faster than 40% |
| Run 2: | 8:40 | 5:23 | faster than 3% |
| Sled push: | 2:43 | 2:32 | faster than 41% |
| Run 3: | 4:21 | 5:22 | faster than 86% |
| Sled pull: | 3:35 | faster than 75% | |
| Run 4: | 7:58 | 5:19 | faster than 6% |
| Burpee broad jump: | 6:17 | 4:51 | faster than 19% |
| Run 5: | 5:19 | 5:13 | faster than 43% |
| Row: | 5:51 | 4:40 | faster than 6% |
| Run 6: | 7:28 | 5:33 | faster than 13% |
| Farmers carry: | 2:23 | 2:03 | faster than 23% |
| Run 7: | 4:52 | 5:10 | |
| Sandbag lunges: | 4:24 | 4:48 | faster than 62% |
| Run 8: | 4:43 | 5:55 | |
| Wall balls: | 5:41 | 5:30 | faster than 44% |
| Roxzone: | 7:41 | faster than 7% | |
| Runs (8 km) | 46:21 | faster than 21% | |
| Stations (8) | 35:35 | ||
| Finish | 1:29:33 | 1:24:50 | 21st of 31 · faster than 33% |
684th of 717 Open Men (faster than 4%).
| Part | Time | Typical here | vs 717 Open Men here |
|---|---|---|---|
| Run 1: | 4:32 | 4:03 | faster than 33% |
| SkiErg: | 5:08 | 4:32 | faster than 9% |
| Run 2: | 8:13 | 5:38 | faster than 6% |
| Sled push: | 5:36 | 3:11 | faster than 6% |
| Run 3: | 9:45 | 6:13 | faster than 4% |
| Sled pull: | 7:05 | 5:26 | faster than 18% |
| Run 4: | 8:39 | 6:11 | faster than 8% |
| Burpee broad jump: | 10:18 | 6:26 | faster than 10% |
| Run 5: | 10:35 | 6:25 | faster than 2% |
| Row: | 6:40 | 5:05 | faster than 1% |
| Run 6: | 8:14 | 6:10 | faster than 11% |
| Farmers carry: | 3:33 | 2:18 | faster than 8% |
| Run 7: | 10:23 | 6:12 | faster than 2% |
| Sandbag lunges: | 6:17 | 5:47 | faster than 39% |
| Run 8: | 9:40 | 7:00 | faster than 15% |
| Wall balls: | 12:23 | 8:08 | faster than 14% |
| Roxzone: | 18:36 | 6:51 | faster than 0% |
| Runs (8 km) | 1:09:57 | 48:46 | faster than 6% |
| Stations (8) | 57:00 | ||
| Finish | 2:25:29 | 1:37:27 | 684th of 717 · 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, and a relay place is among all relay teams at that race (relay teams are ranked together). 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.
4 team partners
- Ayanda Ndlovu1 race
- Calmin Valentino1 race
- Carel Britz1 race
- Daiyaan Davids1 race
From the team results above. A name opens the search: a partner can have more than one page.
Cape Town Apr 2026, against 717 Open Men
Shape of the race
This chart shows where Dale sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on Lunges (faster than 39% of the field), weakest on Roxzone (faster than 0%).
See the numbers
| Part | Dale: faster than |
|---|---|
| Ski | 10% |
| Push | 6% |
| Pull | 18% |
| BBJ | 10% |
| Row | 1% |
| Carry | 8% |
| Lunges | 39% |
| Wall balls | 15% |
| Roxzone | 0% |
| Runs | 6% |
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 Dale beat on each part of the race, at this race.Best: Sandbag lunges (faster than 39%); weakest: Roxzone (faster than 0%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Dale's time on each part against the typical Open Men finisher at this race.Best: Sandbag lunges (0:30 slower); weakest: Runs (8 km) (21:11 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: Dale 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.Dale: 1:10:01 running, 56:59 at the stations and 18:36 in the roxzone; the longest station was the wall balls (12:23).Below, Typical Open Men: 47:52 running, 40:52 at the stations and 6:51 in the roxzone; the longest station was the wall balls (8:08).
See the numbers
| Part | Dale | Typical Open Men |
|---|---|---|
| Run 1 | 4:32 | 4:03 |
| SkiErg | 5:08 | 4:32 |
| Run 2 | 8:13 | 5:38 |
| Sled push | 5:36 | 3:11 |
| Run 3 | 9:45 | 6:13 |
| Sled pull | 7:05 | 5:26 |
| Run 4 | 8:39 | 6:11 |
| Burpee broad jump | 10:18 | 6:26 |
| Run 5 | 10:35 | 6:25 |
| Row | 6:40 | 5:05 |
| Run 6 | 8:14 | 6:10 |
| Farmers carry | 3:33 | 2:18 |
| Run 7 | 10:23 | 6:12 |
| Sandbag lunges | 6:17 | 5:47 |
| Run 8 | 9:40 | 7:00 |
| Wall balls | 12:23 | 8:08 |
| Roxzone | 18:36 | 6:51 |
| Finish | 2:25:29 | 1:37:27 |
The race in order, left to right. A wider block than the one below is slower than typical.
Roxzone cost 11:45 against the typical Open Men finisher at Cape Town Apr 2026. The pacing guide is where that time comes back.
Fix roxzone. Then beat 2:25:29.
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.
