RSA Emmanuel Hlongwane
2 HYROX races over 2 seasons, all in a team with 2 partners.
One best per race type
2 results
| Race | Division | Time | Place | Runs | Stations | Roxzone | Report | |
|---|---|---|---|---|---|---|---|---|
| Cape Town 2026 15 Aug 2026team: Emmanuel Hlongwane, Londiwe Hlongwanewhole field → | Doubles Mixed · team 40-44 | 1:57:19 | 897th of 98899th of 110 aged 40-44 | 1:12:14 | 37:51 | 7:14† | View results | See splits Hide splitsSkiErg4:35faster than 27%Sled push2:18faster than 22%Sled pull3:28fastest 24%Burpee broad jump6:04faster than 7%Row4:50fastest 46%Farmers carry2:20faster than 6%Sandbag lunges8:22faster than 1%Wall balls5:54faster than 32%Runs (8 km)1:12:14faster than 7%Roxzone7:14Run 15:24faster than 20%Run 28:07faster than 11%Run 38:44faster than 11%Run 49:05faster than 9%Run 59:44faster than 7%Run 69:31faster than 8%Run 710:18faster than 4%Run 811:25faster than 5%Full report for this race → |
| Cape Town 2025 19 Jul 2025team: Emmanuel Hlongwane, Nkululeko Shabalalawhole field → | Pro Doubles Men · team 45-49 | 1:33:31 | 74th of 911st of 1 aged 45-49 | 44:13 | 42:59 | 6:23 | View results | See splits Hide splitsSkiErg4:07faster than 12%Sled push2:32faster than 22%Sled pull6:09faster than 12%Burpee broad jump5:23faster than 3%Row4:56faster than 16%Farmers carry1:55faster than 21%Sandbag lunges5:18faster than 6%Wall balls12:39Runs (8 km)44:13faster than 46%Roxzone6:23faster than 42%Run 13:39faster than 40%Run 25:20faster than 43%Run 35:49faster than 44%Run 45:46faster than 46%Run 55:57faster than 47%Run 65:52faster than 38%Run 75:42fastest 47%Run 86:11fastest 49%Full report for this race → |
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; for a team it is the team’s age group. How the numbers are made.
2 team partners
- Londiwe Hlongwane1 race
- Nkululeko Shabalala1 race
From the team results above. A name opens the search: a partner can have more than one page.
Cape Town 2026, against 988 Doubles Mixed
Shape of the race
Further out means you beat more of the field on that part. A dent is a weak spot.
How you ranked on each station
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Green, left of centre: faster than the typical Doubles Mixed finisher at this race. Orange, right: slower, and by how much.
The race as one bar: Emmanuel against the typical Doubles Mixed finisher
The race in order, left to right. A wider block than the one below is slower than typical.
Sandbag lunges cost 4:03 against the typical Doubles Mixed finisher at Cape Town 2026. The sandbag lunges guide shows whether that is strength or pacing, and the workouts that fix it.
Fix sandbag lunges. Then beat 1:57:19.
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.
