RSA Micaela Clifford
6 HYROX races over 3 seasons: 5 solo, 1 in a team with 1 partner.
One best per race type
Pro Women: finish time, race by race
Oldest to newest; a line going down means getting fasterThis line shows the finish time of Micaela Clifford at each race, oldest on the left; lower is faster.The best was 1:27:25 at Cape Town (Aug 2026); Micaela Clifford was 8:16 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Cape Town | Sep 2024 | Pro Women | 1:35:41 |
| Johannesburg (I) | Mar 2025 | Pro Women | 1:38:47 |
| Cape Town | Jul 2025 | Pro Women | 1:30:27 |
| Johannesburg | Nov 2025 | Pro Women | 1:36:37 |
| Cape Town | Aug 2026 | Pro Women | 1:27:25 |
Each dot is one Pro Women race; click one for that race's report. From the first Pro Women race to the best: 8:16 faster (1:35:41 to 1:27:25).
6 results at 6 races
40th of 90 Pro Women (faster than 56%).
| Part | Time | Typical here | vs 90 Pro Women here |
|---|---|---|---|
| Run 1: | 3:31 | 3:51 | faster than 65% |
| SkiErg: | 4:37 | 4:57 | faster than 79% |
| Run 2: | 5:04 | 5:24 | faster than 59% |
| Sled push: | 3:47 | 3:55 | faster than 58% |
| Run 3: | 5:10 | 5:46 | faster than 71% |
| Sled pull: | 5:44 | 5:45 | faster than 51% |
| Run 4: | 5:14 | 5:38 | faster than 69% |
| Burpee broad jump: | 6:48 | 5:41 | faster than 33% |
| Run 5: | 5:33 | 5:47 | faster than 59% |
| Row: | 5:05 | 5:10 | faster than 60% |
| Run 6: | 5:07 | 5:50 | faster than 77% |
| Farmers carry: | 2:43 | 3:00 | faster than 61% |
| Run 7: | 5:05 | 5:53 | faster than 78% |
| Sandbag lunges: | 5:43 | 5:23 | faster than 41% |
| Run 8: | 5:13 | 5:54 | faster than 76% |
| Wall balls: | 6:44 | 6:47 | faster than 52% |
| Roxzone: | 6:27 | 5:42 | faster than 41% |
| Runs (8 km) | 39:53 | 44:27 | faster than 72% |
| Stations (8) | 41:11 | ||
| Finish | 1:27:25 | 1:33:32 | 40th of 90 · faster than 56% |
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% |
20th of 62 Pro Women (faster than 68%).
| Part | Time | Typical here | vs 62 Pro Women here |
|---|---|---|---|
| Run 1: | 3:38 | 4:02 | faster than 62% |
| SkiErg: | 4:58 | 5:06 | faster than 65% |
| Run 2: | 5:13 | 5:34 | faster than 68% |
| Sled push: | 5:28 | 5:08 | faster than 39% |
| Run 3: | 5:43 | 5:58 | faster than 60% |
| Sled pull: | 7:34 | 7:18 | faster than 42% |
| Run 4: | 5:23 | 5:59 | faster than 75% |
| Burpee broad jump: | 6:56 | 6:14 | faster than 36% |
| Run 5: | 5:28 | 6:03 | faster than 77% |
| Row: | 5:01 | 5:13 | faster than 77% |
| Run 6: | 5:21 | 6:05 | faster than 80% |
| Farmers carry: | 2:34 | 2:51 | faster than 65% |
| Run 7: | 5:37 | 6:12 | faster than 75% |
| Sandbag lunges: | 5:49 | 5:42 | faster than 47% |
| Run 8: | 6:02 | 7:07 | faster than 78% |
| Wall balls: | 7:49 | 7:46 | faster than 49% |
| Roxzone: | 8:10 | 7:57 | faster than 44% |
| Runs (8 km) | 42:22 | 47:30 | faster than 77% |
| Stations (8) | 46:09 | ||
| Finish | 1:36:37 | 1:39:52 | 20th of 62 · faster than 68% |
27th of 59 Pro Women (faster than 55%).
| Part | Time | Typical here | vs 59 Pro Women here |
|---|---|---|---|
| Run 1: | 3:09 | 3:32 | faster than 77% |
| SkiErg: | 4:44 | 4:49 | faster than 58% |
| Run 2: | 4:43 | 5:10 | faster than 72% |
| Sled push: | 3:48 | 4:20 | faster than 65% |
| Run 3: | 5:28 | 5:43 | faster than 60% |
| Sled pull: | 7:40 | 7:02 | faster than 41% |
| Run 4: | 5:22 | 5:42 | faster than 63% |
| Burpee broad jump: | 6:41 | 5:42 | faster than 37% |
| Run 5: | 5:21 | 5:57 | faster than 68% |
| Row: | 5:10 | 5:18 | faster than 62% |
| Run 6: | 5:07 | 5:48 | faster than 72% |
| Farmers carry: | 3:26 | 2:57 | faster than 32% |
| Run 7: | 5:07 | 5:54 | faster than 74% |
| Sandbag lunges: | 5:34 | 5:34 | faster than 50% |
| Run 8: | 5:45 | 6:38 | faster than 70% |
| Wall balls: | 7:25 | 6:44 | faster than 42% |
| Roxzone: | 6:07 | 6:25 | faster than 55% |
| Runs (8 km) | 39:58 | 44:44 | faster than 72% |
| Stations (8) | 44:28 | ||
| Finish | 1:30:27 | 1:36:12 | 27th of 59 · faster than 55% |
20th of 32 Pro Women (faster than 38%).
| Part | Time | Typical here | vs 32 Pro Women here |
|---|---|---|---|
| Run 1: | 3:12 | 3:21 | faster than 61% |
| SkiErg: | 4:41 | 4:51 | faster than 61% |
| Run 2: | 5:07 | 5:08 | faster than 54% |
| Sled push: | 4:32 | 3:48 | faster than 29% |
| Run 3: | 5:46 | 5:36 | faster than 38% |
| Sled pull: | 7:10 | 6:45 | faster than 38% |
| Run 4: | 5:42 | 5:43 | faster than 51% |
| Burpee broad jump: | 8:22 | 6:06 | faster than 0% |
| Run 5: | 5:41 | 5:48 | faster than 61% |
| Row: | 5:18 | 5:17 | faster than 45% |
| Run 6: | 5:59 | 5:49 | faster than 38% |
| Farmers carry: | 2:25 | 2:54 | faster than 74% |
| Run 7: | 6:00 | 5:55 | faster than 45% |
| Sandbag lunges: | 5:58 | 5:33 | faster than 32% |
| Run 8: | 6:55 | 6:42 | faster than 38% |
| Wall balls: | 8:47 | 7:00 | faster than 19% |
| Roxzone: | 7:19 | 6:35 | faster than 38% |
| Runs (8 km) | 44:19 | 44:24 | faster than 54% |
| Stations (8) | 47:13 | ||
| Finish | 1:38:47 | 1:36:23 | 20th of 32 · faster than 38% |
28th of 32 Pro Women (faster than 12%).
| Part | Time | Typical here | vs 32 Pro Women here |
|---|---|---|---|
| Run 1: | 4:18 | 4:33 | faster than 67% |
| SkiErg: | 4:53 | 4:39 | faster than 29% |
| Run 2: | 5:17 | 4:38 | faster than 12% |
| Sled push: | 3:26 | 2:54 | faster than 22% |
| Run 3: | 6:00 | 5:05 | faster than 19% |
| Sled pull: | 9:02 | 6:00 | faster than 3% |
| Run 4: | 5:17 | 4:59 | faster than 38% |
| Burpee broad jump: | 7:17 | 5:18 | faster than 12% |
| Run 5: | 5:26 | 5:08 | faster than 35% |
| Row: | 5:26 | 4:59 | faster than 16% |
| Run 6: | 4:58 | 4:54 | faster than 45% |
| Farmers carry: | 2:14 | 2:23 | faster than 64% |
| Run 7: | 5:02 | 4:56 | faster than 41% |
| Sandbag lunges: | 6:45 | 5:03 | faster than 6% |
| Run 8: | 5:42 | 5:26 | faster than 41% |
| Wall balls: | 7:04 | 5:49 | faster than 12% |
| Roxzone: | 7:44 | 5:47 | faster than 9% |
| Runs (8 km) | 41:56 | 39:21 | faster than 32% |
| Stations (8) | 46:07 | ||
| Finish | 1:35:41 | 1:23:26 | 28th of 32 · faster than 12% |
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 Micaela has done each station
| Part | Best | Race | Typical |
|---|---|---|---|
| SkiErg | 4:37 | Cape Town Aug 2026 · best of 5 | 4:53 |
| Sled push | 3:26 | Cape Town 2024 · best of 5 | 3:56 |
| Sled pull | 5:44 | Cape Town Aug 2026 · best of 5 | 5:49 |
| Burpee broad jump | 6:41 | Cape Town 2025 · best of 5 | 5:12 |
| Row | 5:01 | Johannesburg 2025 · best of 5 | 5:07 |
| Farmers carry | 2:14 | Cape Town 2024 · best of 5 | 2:36 |
| Sandbag lunges | 5:34 | Cape Town 2025 · best of 5 | 5:10 |
| Wall balls | 6:44 | Cape Town Aug 2026 · best of 5 | 6:18 |
| Runs (8 km) | 39:53 | Cape Town Aug 2026 · best of 5 | 40:26 |
| Roxzone | 6:07 | Cape Town 2025 · best of 5 | 6:34 |
How to read
Each station's best across Micaela's Pro Women races, from different races, against the typical Pro Women split. Venues differ (sled carpets, run laps, where the mats sit), so a best can owe something to the venue.
1 team partner
- Lucilla Vlok1 race
From the team results above. A name opens the search: a partner can have more than one page.
Cape Town Aug 2026, against 90 Pro Women
Shape of the race
This chart shows where Micaela sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on Ski (faster than 80% of the field), weakest on BBJ (faster than 33%).
See the numbers
| Part | Micaela: faster than |
|---|---|
| Ski | 80% |
| Push | 58% |
| Pull | 51% |
| BBJ | 33% |
| Row | 61% |
| Carry | 62% |
| Lunges | 42% |
| Wall balls | 53% |
| Roxzone | 42% |
| Runs | 72% |
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 Micaela beat on each part of the race, at this race.Best: SkiErg (faster than 80%); weakest: Burpee broad jump (faster than 33%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Micaela's time on each part against the typical Pro Women finisher at this race.Best: Runs (8 km) (4:34 faster); weakest: Burpee broad jump (1:07 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: Micaela against the typical Pro 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.Micaela: 39:58 running, 41:11 at the stations and 6:27 in the roxzone; the longest station was the burpee broad jumps (6:48).Below, Typical Pro Women: 44:02 running, 40:38 at the stations and 5:42 in the roxzone; the longest station was the wall balls (6:47).
See the numbers
| Part | Micaela | Typical Pro Women |
|---|---|---|
| Run 1 | 3:31 | 3:51 |
| SkiErg | 4:37 | 4:57 |
| Run 2 | 5:04 | 5:24 |
| Sled push | 3:47 | 3:55 |
| Run 3 | 5:10 | 5:46 |
| Sled pull | 5:44 | 5:45 |
| Run 4 | 5:14 | 5:38 |
| Burpee broad jump | 6:48 | 5:41 |
| Run 5 | 5:33 | 5:47 |
| Row | 5:05 | 5:10 |
| Run 6 | 5:07 | 5:50 |
| Farmers carry | 2:43 | 3:00 |
| Run 7 | 5:05 | 5:53 |
| Sandbag lunges | 5:43 | 5:23 |
| Run 8 | 5:13 | 5:54 |
| Wall balls | 6:44 | 6:47 |
| Roxzone | 6:27 | 5:42 |
| Finish | 1:27:25 | 1:33:32 |
The race in order, left to right. A wider block than the one below is slower than typical.
Burpee broad jump cost 1:07 against the typical Pro Women finisher at Cape Town Aug 2026. The burpee broad jump guide shows whether that is strength or pacing, and the workouts that fix it.
Fix burpee broad jump. Then beat 1:27:25.
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.
