Athlete · Open Men · 45-49 ·

RSA

Lindo Shongwe

3 HYROX results (1 solo, 2 in a team) over 2 seasons. Personal bests: Open Men 1:59:02 (Cape Town 2025) · Doubles Men 1:14:47 (Cape Town 2026).

See the full race report →Compare with another athlete Is this you? Email me my next report

1:59:02 Open Men time · Cape Town 2025 also raced Doubles Men: each has its own best below

659th of 781 Open Men place · Cape Town 2025 among Open Men finishers there

1:14:47 latest race · Cape Town 2026 best Doubles Men time so far Doubles Men with Sammy Mashita

Sled push strongest segment · Cape Town 2025 faster than 80% of the Open 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

Open Men1:59:02Cape Town 2025 · 1 race Doubles Men1:14:47Cape Town 2026 · 2 races · with Sammy Mashita

Doubles Men: finish time, race by race

oldest to newest · a line going down means getting faster

1:15:001:16:001:17:001:18:001:19:00 best 1:14:47

Each dot is one Doubles Men race. Not enough complete, clean Doubles Men races yet to measure the change. Team times are shared with a partner, so they move with who you race with.

Every race

3 results

tap a race for its full report

Race	Division	Time	Place	Runs	Stations	Roxzone
Cape Town 2026 14 Aug 2026team: Lindo Shongwe, Sammy Mashitawhat the whole field did →	Doubles Men · team 45-49	1:14:47	top 42% 228/553	38:59	30:16	5:38	splits SkiErg4:01Sled push1:27Sled pull4:15Burpee broad jump3:48Row4:52Farmers carry1:48Sandbag lunges4:59Wall balls5:06Run 13:19Run 24:42Run 34:52Run 44:51Run 55:12Run 65:00Run 75:24Run 85:42Full report for this race →
Johannesburg 2025 29 Nov 2025team: Lindo Shongwe, Sammy Mashitawhat the whole field did →	Doubles Men · team 45-49	1:19:45	top 26% 113/439	42:19	29:15	8:15	splits SkiErg4:05Sled push2:13Sled pull3:48Burpee broad jump3:50Row4:31Farmers carry1:37Sandbag lunges4:04Wall balls5:07Run 13:29Run 24:52Run 35:20Run 45:29Run 55:39Run 65:28Run 75:53Run 86:13Full report for this race →
Cape Town 2025 19 Jul 2025what the whole field did →	Open Men · 45-49	1:59:02	659th of 781	1:03:39	46:57	8:31	splits SkiErg4:34Sled push2:31Sled pull5:41Burpee broad jump6:41Row8:21Farmers carry2:10Sandbag lunges6:23Wall balls10:36Run 13:37Run 28:15Run 38:42Run 46:00Run 58:46Run 69:00Run 78:44Run 810:39Full 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; for a team it is the team’s age group. How the numbers are made.

Station profile · best Open Men race

Cape Town 2025, against 781 Open Men

Full race report →

Shape of the race

50% top SkiPushPullBBJRowCarryLungesWall ballsRoxzoneRuns

Lindoedge = 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 39%

Sled push faster than 80%

Sled pull faster than 40%

Burpee broad jump faster than 37%

Row faster than 1%

Farmers carry faster than 50%

Sandbag lunges faster than 31%

Wall balls faster than 23%

Roxzone faster than 34%

Runs (8 km) faster than 10%

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

Minutes against the typical finisher

SkiErg 0:07 slower

Sled push 0:34 faster

Sled pull 0:23 slower

Burpee broad jump 0:40 slower

Row 3:20 slower

Farmers carry level

Sandbag lunges 0:51 slower

Wall balls 2:41 slower

Roxzone 1:06 slower

Runs (8 km) 16:18 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: Lindo against the typical Open Men finisher

Lindo1:59:02

3:374:348:152:318:425:416:006:418:468:219:002:108:446:2310:3910:368:31

Typical Open Men1:33:33

3:564:275:303:056:055:186:026:016:175:016:002:105:575:326:527:557:25

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.

Row cost 3:20 against the typical Open Men finisher at Cape Town 2025. The row guide shows whether that is strength or pacing, and the workouts that fix it.

The RoxHype app

Fix row. Then beat 1:59:02.

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