Athlete · Pro Men · 30-34 ·

RSA

Daniel Smit

3 HYROX results over 2 seasons. Personal bests: Pro Men 1:22:07 (Cape Town 2025) · Open Men 1:23:11 (Johannesburg (I) 2025).

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1:22:07 best Pro Men time · Cape Town 2025 also raced Open Men: each has its own best below

top 42% best Pro Men place · Cape Town 2025 61st of 146 Pro Men finishers there

1:24:39 latest race · Cape Town 2026 2:32 slower than the best Pro Men time Pro Men

Farmers carry strongest segment · Cape Town 2025 faster than 96% of the Pro 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

Pro Men1:22:07Cape Town 2025 · 2 races Open Men1:23:11Johannesburg (I) 2025 · 1 race

Pro Men: finish time, race by race

oldest to newest · a line going down means getting faster

1:23:001:24:001:25:00 best 1:22:07

Each dot is one Pro Men race. Not enough complete, clean Pro Men races yet to measure the change.

Every race

3 results

tap a race for its full report

Race	Division	Time	Place	Runs	Stations	Roxzone
Cape Town 2026 3 Apr 2026what the whole field did →	Pro Men · 30-34	1:24:39	top 45% 85/191	42:10	37:34	5:00	splits SkiErg3:53Sled push3:40Sled pull5:52Burpee broad jump5:20Row4:34Farmers carry1:34Sandbag lunges5:41Wall balls7:00Run 13:18Run 24:54Run 35:31Run 45:38Run 55:37Run 65:32Run 75:28Run 86:15Full report for this race →
Cape Town 2025 18 Jul 2025what the whole field did →	Pro Men · 30-34	1:22:07	top 42% 61/146	39:43	36:59	5:29	splits SkiErg3:55Sled push3:40Sled pull5:57Burpee broad jump4:44Row4:33Farmers carry1:35Sandbag lunges5:57Wall balls6:38Run 12:54Run 24:46Run 35:16Run 45:22Run 55:23Run 65:07Run 75:18Run 85:41Full report for this race →
Johannesburg (I) 2025 1 Mar 2025what the whole field did →	Open Men · 30-34	1:23:11	top 15% 60/422	42:01	34:09	7:05	splits SkiErg4:02Sled push2:18Sled pull3:12Burpee broad jump5:48Row4:39Farmers carry1:53Sandbag lunges4:44Wall balls7:33Run 14:39Run 24:59Run 35:14Run 45:20Run 55:25Run 65:23Run 75:09Run 85:57Full 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. How the numbers are made.

Station profile · best Pro Men race

Cape Town 2025, against 146 Pro Men

Full race report →

Shape of the race

50% top SkiPushPullBBJRowCarryLungesWall ballsRoxzoneRuns

Danieledge = 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 85%

Sled push faster than 57%

Sled pull faster than 63%

Burpee broad jump faster than 45%

Row faster than 64%

Farmers carry faster than 96%

Sandbag lunges faster than 30%

Wall balls faster than 55%

Roxzone faster than 57%

Runs (8 km) faster than 49%

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

Minutes against the typical finisher

SkiErg 0:13 faster

Sled push 0:08 faster

Sled pull 0:29 faster

Burpee broad jump 0:09 slower

Row 0:06 faster

Farmers carry 0:37 faster

Sandbag lunges 0:57 slower

Wall balls 0:10 faster

Roxzone 0:24 faster

Runs (8 km) 0:11 slower

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

The race as one bar: Daniel against the typical Pro Men finisher

Daniel1:22:07

2:543:554:463:405:165:575:224:445:234:335:071:355:185:575:416:385:29

Typical Pro Men1:22:42

3:044:084:373:485:066:265:064:355:164:395:052:125:135:005:466:485:53

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 0:57 against the typical Pro Men finisher at Cape Town 2025. 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 1:22:07.

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