COD Harmony Umpafu
1 HYROX race over 1 season. Best Open Men time: 1:44:36 at Cape Town 2025.
1 result at 1 race
511th of 781 Open Men (faster than 34%).
| Part | Time | Typical here | vs 781 Open Men here |
|---|---|---|---|
| Run 1: | 6:23 | 3:56 | faster than 5% |
| SkiErg: | 5:05 | 4:27 | faster than 7% |
| Run 2: | 6:12 | 5:30 | faster than 28% |
| Sled push: | 3:08 | 3:05 | faster than 47% |
| Run 3: | 6:34 | 6:05 | faster than 36% |
| Sled pull: | 4:52 | 5:18 | faster than 62% |
| Run 4: | 6:45 | 6:02 | faster than 28% |
| Burpee broad jump: | 5:36 | 6:00 | faster than 57% |
| Run 5: | 7:01 | 6:17 | faster than 31% |
| Row: | 5:33 | 5:01 | faster than 21% |
| Run 6: | 6:50 | 6:00 | faster than 27% |
| Farmers carry: | 2:08 | 2:10 | faster than 53% |
| Run 7: | 6:52 | 5:57 | faster than 24% |
| Sandbag lunges: | 5:53 | 5:32 | faster than 41% |
| Run 8: | 10:35 | 6:52 | faster than 7% |
| Wall balls: | 7:11 | 7:55 | faster than 60% |
| Roxzone: | 8:05 | 7:25 | faster than 40% |
| Runs (8 km) | 57:10 | 47:21 | faster than 19% |
| Stations (8) | 39:26 | ||
| Finish | 1:44:36 | 1:35:32 | 511th of 781 · faster than 34% |
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.
Cape Town 2025, against 781 Open Men
Shape of the race
This chart shows where Harmony sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on Pull (faster than 63% of the field), weakest on Ski (faster than 7%).
See the numbers
| Part | Harmony: faster than |
|---|---|
| Ski | 7% |
| Push | 48% |
| Pull | 63% |
| BBJ | 58% |
| Row | 22% |
| Carry | 54% |
| Lunges | 41% |
| Wall balls | 61% |
| Roxzone | 40% |
| Runs | 20% |
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 Harmony beat on each part of the race, at this race.Best: Sled pull (faster than 63%); weakest: SkiErg (faster than 7%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Harmony's time on each part against the typical Open Men finisher at this race.Best: Wall balls (0:44 faster); weakest: Runs (8 km) (9:49 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: Harmony 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.Harmony: 57:12 running, 39:25 at the stations and 8:05 in the roxzone; the longest station was the wall balls (7:11).Below, Typical Open Men: 46:39 running, 39:29 at the stations and 7:25 in the roxzone; the longest station was the wall balls (7:55).
See the numbers
| Part | Harmony | Typical Open Men |
|---|---|---|
| Run 1 | 6:23 | 3:56 |
| SkiErg | 5:05 | 4:27 |
| Run 2 | 6:12 | 5:30 |
| Sled push | 3:08 | 3:05 |
| Run 3 | 6:34 | 6:05 |
| Sled pull | 4:52 | 5:18 |
| Run 4 | 6:45 | 6:02 |
| Burpee broad jump | 5:36 | 6:00 |
| Run 5 | 7:01 | 6:17 |
| Row | 5:33 | 5:01 |
| Run 6 | 6:50 | 6:00 |
| Farmers carry | 2:08 | 2:10 |
| Run 7 | 6:52 | 5:57 |
| Sandbag lunges | 5:53 | 5:32 |
| Run 8 | 10:35 | 6:52 |
| Wall balls | 7:11 | 7:55 |
| Roxzone | 8:05 | 7:25 |
| Finish | 1:44:36 | 1:35:32 |
The race in order, left to right. A wider block than the one below is slower than typical.
Roxzone cost 0:40 against the typical Open Men finisher at Cape Town 2025. The pacing guide is where that time comes back.
Fix roxzone. Then beat 1:44:36.
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.
