RSA Francois la Cock
3 HYROX races over 3 seasons, all in a team with 3 partners.
One best per race type
Doubles Mixed: finish time, race by race
Oldest to newest; a line going down means getting fasterEach dot is one Doubles Mixed race. Not enough complete, clean Doubles Mixed races yet to measure the change. Team times are shared with a partner, so they move with who you race with.
3 results
| Race | Division | Time | Place | Runs | Stations | Roxzone | Report | |
|---|---|---|---|---|---|---|---|---|
| Cape Town 2026 15 Aug 2026team: Elmari Opperman, Francois La Cock, Naudé Opperman, Mia La Cockwhole field → | Relay Mixed · team U40 | 1:21:50 | 20th of 6818th of 56 aged U40 | 40:32 | 32:20‡ | 9:04 | View results | See splits Hide splitsSkiErg4:34fastest 25%Sled push2:06fastest 24%Sled pull4:56fastest 47%Burpee broad jump0:15‡Row4:47fastest 28%Farmers carry1:33fastest 9%Sandbag lunges9:02faster than 22%Wall balls5:07fastest 33%Runs (8 km)40:32fastest 21%Roxzone9:04faster than 6%Run 13:07fastest 19%Run 25:05fastest 37%Run 35:59faster than 45%Run 44:37fastest 17%Run 55:35fastest 39%Run 65:00fastest 17%Run 75:03fastest 19%Run 86:09faster than 48%Full report for this race → |
| Cape Town 2025 19 Jul 2025team: Francois La Cock, Mia La Cockwhole field → | Doubles Mixed · team 40-44 | 1:24:03 | 258th of 54728th of 66 aged 40-44 | 44:14 | 33:31 | 6:22 | View results | See splits Hide splitsSkiErg4:19faster than 45%Sled push2:28faster than 22%Sled pull4:23faster than 34%Burpee broad jump4:56faster than 14%Row5:12faster than 25%Farmers carry1:45fastest 46%Sandbag lunges5:22faster than 10%Wall balls5:06faster than 32%Runs (8 km)44:14fastest 29%Roxzone6:22fastest 43%Run 13:39fastest 28%Run 25:16fastest 26%Run 35:49fastest 34%Run 45:36fastest 26%Run 55:53fastest 30%Run 65:54fastest 35%Run 75:53fastest 35%Run 86:16fastest 35%Full report for this race → |
| Cape Town 2024 21 Sep 2024team: Francois La Cock, Mia La Cockwhole field → | Doubles Mixed · team 40-49 | 1:23:03 | 92nd of 15315th of 26 aged 40-49 | 44:01 | 32:23 | 6:44 | View results | See splits Hide splitsSkiErg4:24faster than 11%Sled push1:44faster than 26%Sled pull4:43faster than 11%Burpee broad jump4:03faster than 26%Row5:01faster than 17%Farmers carry2:01faster than 23%Sandbag lunges4:33faster than 27%Wall balls5:54faster than 11%Runs (8 km)44:01fastest 41%Roxzone6:44faster than 42%Run 15:31faster than 48%Run 25:11fastest 42%Run 35:22fastest 36%Run 45:15fastest 28%Run 55:32fastest 36%Run 65:30fastest 42%Run 75:29fastest 42%Run 86:16faster than 45%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, 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 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; for a team it is the team’s age group. How the numbers are made.
The fastest Francois has done each station
| Part | Best | Race | Typical |
|---|---|---|---|
| SkiErg | 4:19 | Cape Town 2025 · best of 2 | 4:20 |
| Sled push | 1:44 | Cape Town 2024 · best of 2 | 2:11 |
| Sled pull | 4:23 | Cape Town 2025 · best of 2 | 3:59 |
| Burpee broad jump | 4:03 | Cape Town 2024 · best of 2 | 3:35 |
| Row | 5:01 | Cape Town 2024 · best of 2 | 4:47 |
| Farmers carry | 1:45 | Cape Town 2025 · best of 2 | 1:50 |
| Sandbag lunges | 4:33 | Cape Town 2024 · best of 2 | 4:03 |
| Wall balls | 5:06 | Cape Town 2025 · best of 2 | 4:34 |
| Runs (8 km) | 44:01 | Cape Town 2024 · best of 2 | 45:36 |
| Roxzone | 6:22 | Cape Town 2025 · best of 2 | 7:11 |
How to read
Each station's best across Francois's Doubles Mixed races, from different races, against the typical Doubles Mixed split. Venues differ (sled carpets, run laps, where the mats sit), so a best can owe something to the venue.
3 team partners
- Mia La Cock3 races
- Elmari Opperman1 race
- Naudé Opperman1 race
From the team results above. A name opens the search: a partner can have more than one page.
Cape Town 2024, against 153 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: Francois against the typical Doubles Mixed finisher
The race in order, left to right. A wider block than the one below is slower than typical.
Wall balls cost 1:44 against the typical Doubles Mixed finisher at Cape Town 2024. The wall balls guide shows whether that is strength or pacing, and the workouts that fix it.
Fix wall balls. Then beat 1:23:03.
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.
