RSA Lucilla Vlok
4 HYROX races over 2 seasons: 3 solo, 1 in a team with 1 partner.
One best per race type
Open Women: finish time, race by race
Oldest to newest; a line going down means getting fasterThis line shows the finish time of Lucilla Vlok at each race, oldest on the left; lower is faster.The best was 1:32:53 at Cape Town (Jul 2025); Lucilla Vlok was 8:21 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Cape Town | Sep 2024 | Open Women | 1:41:14 |
| Johannesburg (I) | Mar 2025 | Open Women | 1:34:37 |
| Cape Town | Jul 2025 | Open Women | 1:32:53 |
Each dot is one Open Women race; click one for that race's report. From the first Open Women race to the best: 8:21 faster (1:41:14 to 1:32:53).
4 results at 4 races
25th of 753 Doubles Women (faster than 96%).
| Part | Time | Typical here | vs 753 Doubles Women here |
|---|---|---|---|
| Run 1: | 3:47 | 5:05 | faster than 94% |
| SkiErg: | 4:13 | 4:54 | faster than 98% |
| Run 2: | 5:13 | 7:09 | faster than 95% |
| Sled push: | 1:33 | 1:55 | faster than 88% |
| Run 3: | 5:24 | 7:19 | faster than 95% |
| Sled pull: | 3:54 | 4:40 | faster than 84% |
| Run 4: | 5:27 | 7:21 | faster than 95% |
| Burpee broad jump: | 4:20 | 5:01 | faster than 69% |
| Run 5: | 5:25 | 7:32 | faster than 95% |
| Row: | 4:36 | 5:34 | faster than 99% |
| Run 6: | 5:41 | 7:24 | faster than 93% |
| Farmers carry: | 1:45 | 1:58 | faster than 77% |
| Run 7: | 5:33 | 7:28 | faster than 94% |
| Sandbag lunges: | 3:04 | 4:12 | faster than 93% |
| Run 8: | 5:37 | 8:07 | faster than 95% |
| Wall balls: | 4:05 | 5:09 | faster than 86% |
| Roxzone: | 4:13 | 6:59 | faster than 96% |
| Runs (8 km) | 42:04 | 57:51 | faster than 96% |
| Stations (8) | 27:30 | ||
| Finish | 1:13:42 | 1:39:28 | 25th of 753 · faster than 96% |
146th of 431 Open Women (faster than 66%).
| Part | Time | Typical here | vs 431 Open Women here |
|---|---|---|---|
| Run 1: | 3:38 | 4:09 | faster than 76% |
| SkiErg: | 5:23 | 5:17 | faster than 43% |
| Run 2: | 5:23 | 6:05 | faster than 76% |
| Sled push: | 2:38 | 2:57 | faster than 65% |
| Run 3: | 5:39 | 6:26 | faster than 78% |
| Sled pull: | 5:48 | 6:27 | faster than 65% |
| Run 4: | 5:56 | 6:32 | faster than 69% |
| Burpee broad jump: | 8:29 | 7:08 | faster than 34% |
| Run 5: | 6:09 | 6:47 | faster than 68% |
| Row: | 5:15 | 5:42 | faster than 79% |
| Run 6: | 5:59 | 6:31 | faster than 68% |
| Farmers carry: | 1:59 | 2:14 | faster than 75% |
| Run 7: | 6:04 | 6:28 | faster than 62% |
| Sandbag lunges: | 5:08 | 5:23 | faster than 55% |
| Run 8: | 6:41 | 7:19 | faster than 65% |
| Wall balls: | 7:40 | 7:12 | faster than 44% |
| Roxzone: | 5:11 | 7:28 | faster than 90% |
| Runs (8 km) | 45:26 | 50:45 | faster than 71% |
| Stations (8) | 42:20 | ||
| Finish | 1:32:53 | 1:42:11 | 146th of 431 · faster than 66% |
84th of 382 Open Women (faster than 78%).
| Part | Time | Typical here | vs 382 Open Women here |
|---|---|---|---|
| Run 1: | 3:35 | 4:20 | faster than 88% |
| SkiErg: | 5:28 | 5:23 | faster than 43% |
| Run 2: | 5:22 | 6:33 | faster than 86% |
| Sled push: | 3:05 | 2:52 | faster than 37% |
| Run 3: | 5:53 | 6:54 | faster than 79% |
| Sled pull: | 6:31 | 6:54 | faster than 59% |
| Run 4: | 6:06 | 7:01 | faster than 73% |
| Burpee broad jump: | 9:11 | 8:02 | faster than 37% |
| Run 5: | 6:10 | 7:17 | faster than 76% |
| Row: | 5:40 | 6:03 | faster than 69% |
| Run 6: | 5:47 | 7:08 | faster than 86% |
| Farmers carry: | 1:52 | 2:18 | faster than 88% |
| Run 7: | 5:58 | 7:02 | faster than 79% |
| Sandbag lunges: | 5:21 | 5:20 | faster than 49% |
| Run 8: | 6:33 | 8:13 | faster than 83% |
| Wall balls: | 6:58 | 8:03 | faster than 63% |
| Roxzone: | 5:15 | 8:25 | faster than 95% |
| Runs (8 km) | 45:21 | 54:56 | faster than 84% |
| Stations (8) | 44:06 | ||
| Finish | 1:34:37 | 1:49:47 | 84th of 382 · faster than 78% |
93rd of 147 Open Women (faster than 36%).
| Part | Time | Typical here | vs 147 Open Women here |
|---|---|---|---|
| Run 1: | 5:32 | 5:24 | faster than 43% |
| SkiErg: | 5:32 | 4:59 | faster than 8% |
| Run 2: | 5:07 | 5:27 | faster than 66% |
| Sled push: | 2:38 | 2:13 | faster than 20% |
| Run 3: | 5:41 | 5:42 | faster than 51% |
| Sled pull: | 7:58 | 6:02 | faster than 15% |
| Run 4: | 5:57 | 5:49 | faster than 43% |
| Burpee broad jump: | 9:24 | 7:08 | faster than 22% |
| Run 5: | 6:07 | 6:02 | faster than 47% |
| Row: | 5:51 | 5:24 | faster than 24% |
| Run 6: | 5:42 | 5:49 | faster than 56% |
| Farmers carry: | 2:02 | 2:09 | faster than 69% |
| Run 7: | 5:54 | 5:43 | faster than 43% |
| Sandbag lunges: | 7:20 | 5:15 | faster than 8% |
| Run 8: | 6:16 | 6:15 | faster than 50% |
| Wall balls: | 8:17 | 6:33 | faster than 26% |
| Roxzone: | 6:04 | 7:00 | faster than 70% |
| Runs (8 km) | 46:13 | 46:30 | faster than 52% |
| Stations (8) | 49:02 | ||
| Finish | 1:41:14 | 1:32:51 | 93rd of 147 · faster than 36% |
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; for a team it is the team’s age group.
The fastest Lucilla has done each station
| Part | Best | Race | Typical |
|---|---|---|---|
| SkiErg | 5:23 | Cape Town 2025 · best of 3 | 5:16 |
| Sled push | 2:38 | Cape Town 2025 · best of 3 | 2:55 |
| Sled pull | 5:48 | Cape Town 2025 · best of 3 | 5:47 |
| Burpee broad jump | 8:29 | Cape Town 2025 · best of 3 | 6:46 |
| Row | 5:15 | Cape Town 2025 · best of 3 | 5:31 |
| Farmers carry | 1:52 | Johannesburg (I) 2025 · best of 3 | 2:19 |
| Sandbag lunges | 5:08 | Cape Town 2025 · best of 3 | 5:13 |
| Wall balls | 6:58 | Johannesburg (I) 2025 · best of 3 | 6:43 |
| Runs (8 km) | 45:21 | Johannesburg (I) 2025 · best of 3 | 46:44 |
| Roxzone | 5:11 | Cape Town 2025 · best of 3 | 7:57 |
How to read
Each station's best across Lucilla's Open Women races, from different races, against the typical Open Women split. Venues differ (sled carpets, run laps, where the mats sit), so a best can owe something to the venue.
1 team partner
- Micaela Clifford1 race
From the team results above. A name opens the search: a partner can have more than one page.
Cape Town 2025, against 431 Open Women
Shape of the race
This chart shows where Lucilla sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on Roxzone (faster than 90% of the field), weakest on BBJ (faster than 34%).
See the numbers
| Part | Lucilla: faster than |
|---|---|
| Ski | 44% |
| Push | 66% |
| Pull | 66% |
| BBJ | 34% |
| Row | 79% |
| Carry | 76% |
| Lunges | 55% |
| Wall balls | 45% |
| Roxzone | 90% |
| Runs | 71% |
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 Lucilla beat on each part of the race, at this race.Best: Roxzone (faster than 90%); weakest: Burpee broad jump (faster than 34%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Lucilla's time on each part against the typical Open Women finisher at this race.Best: Runs (8 km) (5:19 faster); weakest: Burpee broad jump (1:21 slower).
Green, left of centre: faster than the typical Open Women finisher at this race. Orange, right: slower, and by how much.
The race as one bar: Lucilla against the typical Open Women 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.Lucilla: 45:28 running, 42:19 at the stations and 5:11 in the roxzone; the longest station was the burpee broad jumps (8:29).Below, Typical Open Women: 50:17 running, 42:19 at the stations and 7:28 in the roxzone; the longest station was the wall balls (7:12).
See the numbers
| Part | Lucilla | Typical Open Women |
|---|---|---|
| Run 1 | 3:38 | 4:09 |
| SkiErg | 5:23 | 5:17 |
| Run 2 | 5:23 | 6:05 |
| Sled push | 2:38 | 2:57 |
| Run 3 | 5:39 | 6:26 |
| Sled pull | 5:48 | 6:27 |
| Run 4 | 5:56 | 6:32 |
| Burpee broad jump | 8:29 | 7:08 |
| Run 5 | 6:09 | 6:47 |
| Row | 5:15 | 5:42 |
| Run 6 | 5:59 | 6:31 |
| Farmers carry | 1:59 | 2:14 |
| Run 7 | 6:04 | 6:28 |
| Sandbag lunges | 5:08 | 5:23 |
| Run 8 | 6:41 | 7:19 |
| Wall balls | 7:40 | 7:12 |
| Roxzone | 5:11 | 7:28 |
| Finish | 1:32:53 | 1:42:11 |
The race in order, left to right. A wider block than the one below is slower than typical.
Burpee broad jump cost 1:21 against the typical Open Women finisher at Cape Town 2025. The burpee broad jump guide shows whether that is strength or pacing, and the workouts that fix it.
Fix burpee broad jump. Then beat 1:32:53.
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.
