RSA Delano Lawrence
2 HYROX races over 1 season. Best Open Men time: 1:40:47 at Cape Town 2026.
Open Men: finish time, race by race
Oldest to newest; a line going down means getting fasterThis line shows the finish time of Delano Lawrence at each race, oldest on the left; lower is faster.The best was 1:40:47 at Cape Town (Apr 2026); Delano Lawrence was 12:35 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Cape Town | Jul 2025 | Open Men | 1:53:22 |
| Cape Town | Apr 2026 | Open Men | 1:40:47 |
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
396th of 717 Open Men (faster than 44%).
| Part | Time | Typical here | vs 717 Open Men here |
|---|---|---|---|
| Run 1: | 4:15 | 4:03 | faster than 43% |
| SkiErg: | 4:40 | 4:32 | faster than 36% |
| Run 2: | 6:04 | 5:38 | faster than 35% |
| Sled push: | 2:34 | 3:11 | faster than 81% |
| Run 3: | 6:20 | 6:13 | faster than 47% |
| Sled pull: | 4:55 | 5:26 | faster than 65% |
| Run 4: | 6:25 | 6:11 | faster than 42% |
| Burpee broad jump: | 6:36 | 6:26 | faster than 46% |
| Run 5: | 7:18 | 6:25 | faster than 30% |
| Row: | 5:22 | 5:05 | faster than 31% |
| Run 6: | 6:32 | 6:10 | faster than 38% |
| Farmers carry: | 2:11 | 2:18 | faster than 58% |
| Run 7: | 6:25 | 6:12 | faster than 41% |
| Sandbag lunges: | 6:06 | 5:47 | faster than 42% |
| Run 8: | 7:51 | 7:00 | faster than 32% |
| Wall balls: | 11:45 | 8:08 | faster than 17% |
| Roxzone: | 5:33 | 6:51 | faster than 69% |
| Runs (8 km) | 51:08 | 48:46 | faster than 41% |
| Stations (8) | 44:09 | ||
| Finish | 1:40:47 | 1:37:27 | 396th of 717 · faster than 44% |
604th of 781 Open Men (faster than 22%).
| Part | Time | Typical here | vs 781 Open Men here |
|---|---|---|---|
| Run 1: | 3:56 | 3:56 | faster than 50% |
| SkiErg: | 4:38 | 4:27 | faster than 32% |
| Run 2: | 5:59 | 5:30 | faster than 34% |
| Sled push: | 2:28 | 3:05 | faster than 82% |
| Run 3: | 6:46 | 6:05 | faster than 31% |
| Sled pull: | 5:57 | 5:18 | faster than 34% |
| Run 4: | 6:28 | 6:02 | faster than 35% |
| Burpee broad jump: | 8:46 | 6:00 | faster than 13% |
| Run 5: | 8:43 | 6:17 | faster than 10% |
| Row: | 5:43 | 5:01 | faster than 16% |
| Run 6: | 7:18 | 6:00 | faster than 17% |
| Farmers carry: | 2:17 | 2:10 | faster than 41% |
| Run 7: | 7:06 | 5:57 | faster than 20% |
| Sandbag lunges: | 9:54 | 5:32 | faster than 4% |
| Run 8: | 9:34 | 6:52 | faster than 13% |
| Wall balls: | 10:53 | 7:55 | faster than 19% |
| Roxzone: | 7:03 | 7:25 | faster than 56% |
| Runs (8 km) | 55:47 | 47:21 | faster than 23% |
| Stations (8) | 50:36 | ||
| Finish | 1:53:22 | 1:35:32 | 604th of 781 · faster than 22% |
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 age group is the one entered for that race.
The fastest Delano has done each station
| Part | Best | Race | Typical |
|---|---|---|---|
| SkiErg | 4:38 | Cape Town 2025 · best of 2 | 4:34 |
| Sled push | 2:28 | Cape Town 2025 · best of 2 | 3:04 |
| Sled pull | 4:55 | Cape Town 2026 · best of 2 | 4:57 |
| Burpee broad jump | 6:36 | Cape Town 2026 · best of 2 | 5:38 |
| Row | 5:22 | Cape Town 2026 · best of 2 | 4:53 |
| Farmers carry | 2:11 | Cape Town 2026 · best of 2 | 2:11 |
| Sandbag lunges | 6:06 | Cape Town 2026 · best of 2 | 5:20 |
| Wall balls | 10:53 | Cape Town 2025 · best of 2 | 7:03 |
| Runs (8 km) | 51:08 | Cape Town 2026 · best of 2 | 41:47 |
| Roxzone | 5:33 | Cape Town 2026 · best of 2 | 7:23 |
How to read
Each station's best across Delano'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.
Cape Town 2026, against 717 Open Men
Shape of the race
This chart shows where Delano 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 81% of the field), weakest on Wall balls (faster than 17%).
See the numbers
| Part | Delano: faster than |
|---|---|
| Ski | 36% |
| Push | 81% |
| Pull | 65% |
| BBJ | 47% |
| Row | 31% |
| Carry | 58% |
| Lunges | 43% |
| Wall balls | 17% |
| Roxzone | 70% |
| Runs | 41% |
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 Delano beat on each part of the race, at this race.Best: Sled push (faster than 81%); weakest: Wall balls (faster than 17%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Delano's time on each part against the typical Open Men finisher at this race.Best: Roxzone (1:18 faster); weakest: Wall balls (3:37 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: Delano 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.Delano: 51:10 running, 44:10 at the stations and 5:33 in the roxzone; the longest station was the wall balls (11:45).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 | Delano | Typical Open Men |
|---|---|---|
| Run 1 | 4:15 | 4:03 |
| SkiErg | 4:40 | 4:32 |
| Run 2 | 6:04 | 5:38 |
| Sled push | 2:34 | 3:11 |
| Run 3 | 6:20 | 6:13 |
| Sled pull | 4:55 | 5:26 |
| Run 4 | 6:25 | 6:11 |
| Burpee broad jump | 6:36 | 6:26 |
| Run 5 | 7:18 | 6:25 |
| Row | 5:22 | 5:05 |
| Run 6 | 6:32 | 6:10 |
| Farmers carry | 2:11 | 2:18 |
| Run 7 | 6:25 | 6:12 |
| Sandbag lunges | 6:06 | 5:47 |
| Run 8 | 7:51 | 7:00 |
| Wall balls | 11:45 | 8:08 |
| Roxzone | 5:33 | 6:51 |
| Finish | 1:40:47 | 1:37:27 |
The race in order, left to right. A wider block than the one below is slower than typical.
Wall balls cost 3:37 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 1:40:47.
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.
