Athlete · Pro Women · 35-39 ·

RSA

Lizelle Keet

3 HYROX results over 2 seasons. Best Pro Women time 1:29:21 at Cape Town 2024.

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1:29:21 best Pro Women time · Cape Town 2024 3 Pro Women races

50th of 89 best Pro Women place · Cape Town 2026 among Pro Women finishers there

1:38:36 latest race · Cape Town 2026 9:15 slower than the best Pro Women time Pro Women

Sandbag lunges strongest segment · Cape Town 2024 faster than 68% of the Pro Women 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.

Pro Women: finish time, race by race

oldest to newest · a line going down means getting faster

1:30:001:34:001:38:001:42:00 best 1:29:21

Each dot is one Pro Women race. Not enough complete, clean Pro Women races yet to measure the change.

Every race

3 results

tap a race for its full report

Race	Division	Time	Place	Runs	Stations	Roxzone
Cape Town 2026 5 Apr 2026what the whole field did →	Pro Women · 35-39	1:38:36	50th of 89	45:05	46:03	7:31	splits SkiErg4:49Sled push5:33Sled pull8:46Burpee broad jump6:25Row5:06Farmers carry3:45Sandbag lunges5:15Wall balls6:24Run 13:44Run 25:10Run 35:31Run 45:42Run 55:49Run 66:02Run 76:00Run 87:11Full report for this race →
Johannesburg (I) 2025 1 Mar 2025what the whole field did →	Pro Women · 35-39	1:42:00	25th of 32	49:11	43:21	9:31	splits SkiErg4:58Sled push4:28Sled pull7:53Burpee broad jump6:05Row5:12Farmers carry3:00Sandbag lunges4:33Wall balls7:12Run 13:22Run 25:52Run 36:16Run 45:52Run 56:22Run 66:37Run 76:51Run 88:03Full report for this race →
Cape Town 2024 21 Sept 2024what the whole field did →	Pro Women · 35-39	1:29:21	23rd of 32	40:53	41:10	7:22	splits SkiErg4:46Sled push3:32Sled pull8:14Burpee broad jump5:33Row5:05Farmers carry2:46Sandbag lunges4:39Wall balls6:35Run 14:13Run 25:00Run 35:08Run 45:05Run 55:24Run 65:13Run 75:25Run 85:28Full 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. How the numbers are made.

Station profile · best Pro Women race

Cape Town 2024, against 32 Pro Women

Full race report →

Shape of the race

50% top SkiPushPullBBJRowCarryLungesWall ballsRoxzoneRuns

Lizelleedge = 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 35%

Sled push faster than 16%

Sled pull faster than 16%

Burpee broad jump faster than 35%

Row faster than 39%

Farmers carry faster than 29%

Sandbag lunges faster than 68%

Wall balls faster than 23%

Roxzone faster than 16%

Runs (8 km) faster than 42%

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

Minutes against the typical finisher

SkiErg 0:07 slower

Sled push 0:38 slower

Sled pull 2:14 slower

Burpee broad jump 0:15 slower

Row 0:06 slower

Farmers carry 0:23 slower

Sandbag lunges 0:24 faster

Wall balls 0:46 slower

Roxzone 1:35 slower

Runs (8 km) 1:32 slower

Green, left of centre: faster than the typical Pro Women finisher at this race. Orange, right: slower, and by how much.

The race as one bar: Lizelle against the typical Pro Women finisher

Lizelle1:29:21

4:134:465:003:325:088:145:055:335:245:055:132:465:254:395:286:357:22

Typical Pro Women1:22:31

4:334:394:382:545:056:004:595:185:084:594:542:234:565:035:265:495:47

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.

Sled pull cost 2:14 against the typical Pro Women finisher at Cape Town 2024. The sled pull guide shows whether that is strength or pacing, and the workouts that fix it.

The RoxHype app

Fix sled pull. Then beat 1:29:21.

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