RSA Natalie Ralphs
7 HYROX races over 2 seasons: 5 solo, 2 in a team with 1 partner. 1 age-group win.
One best per race type
Finish time, race by race: one race type at a time
Oldest to newest; a line going down means getting fasterThis line shows the finish time of Natalie Ralphs at each race, oldest on the left; lower is faster.The best was 1:43:57 at Cape Town (Sep 2024); Natalie Ralphs was 9:42 slower at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Cape Town | Sep 2024 | Open Women | 1:43:57 |
| Johannesburg (I) | Mar 2025 | Open Women | 1:48:11 |
| Cape Town | Jul 2025 | Open Women | 1:44:24 |
| Johannesburg | Nov 2025 | Open Women | 1:51:43 |
| Stockholm | Jun 2026 | Open Women | 1:53:39 |
Each dot is one Open Women race; click one for that race's report. Not enough complete, clean Open Women races yet to measure the change.
This line shows the finish time of Natalie Ralphs at each race, oldest on the left; lower is faster.The best was 1:23:30 at Cape Town (Apr 2026); Natalie Ralphs was 12:05 slower at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Cape Town | Apr 2026 | Doubles Women | 1:23:30 |
| Stockholm | Jun 2026 | Doubles Women | 1:35:35 |
Each dot is one Doubles Women race; click one for that race's report. Not enough complete, clean Doubles Women races yet to measure the change. Team times are shared with a partner, so they move with who you race with.
7 results at 6 races
78th of 110 Open Women (faster than 29%).
| Part | Time | Typical here | vs 110 Open Women here |
|---|---|---|---|
| Run 1: | 3:58 | 3:34 | faster than 27% |
| SkiErg: | 5:16 | 5:24 | faster than 59% |
| Run 2: | 6:19 | 5:42 | faster than 31% |
| Sled push: | 3:02 | 3:24 | faster than 65% |
| Run 3: | 6:36 | 6:08 | faster than 35% |
| Sled pull: | 5:51 | 6:13 | faster than 58% |
| Run 4: | 6:52 | 6:09 | faster than 31% |
| Burpee broad jump: | 7:55 | 7:14 | faster than 39% |
| Run 5: | 7:55 | 6:14 | faster than 19% |
| Row: | 6:08 | 5:50 | faster than 30% |
| Run 6: | 8:00 | 6:17 | faster than 14% |
| Farmers carry: | 2:18 | 2:23 | faster than 56% |
| Run 7: | 8:09 | 6:27 | faster than 13% |
| Sandbag lunges: | 6:23 | 5:45 | faster than 37% |
| Run 8: | 15:18 | 6:47 | faster than 0% |
| Wall balls: | 6:06 | 8:00 | faster than 76% |
| Roxzone: | 7:40 | 8:02 | faster than 55% |
| Runs (8 km) | 1:03:04 | 47:56 | faster than 11% |
| Stations (8) | 42:59 | ||
| Finish | 1:53:39 | 1:40:37 | 78th of 110 · faster than 29% |
121st of 753 Doubles Women (faster than 84%).
| Part | Time | Typical here | vs 753 Doubles Women here |
|---|---|---|---|
| Run 1: | 4:55 | 5:05 | faster than 57% |
| SkiErg: | 4:57 | 4:54 | faster than 45% |
| Run 2: | 6:33 | 7:09 | faster than 67% |
| Sled push: | 1:38 | 1:55 | faster than 81% |
| Run 3: | 6:34 | 7:19 | faster than 71% |
| Sled pull: | 3:48 | 4:40 | faster than 87% |
| Run 4: | 6:23 | 7:21 | faster than 77% |
| Burpee broad jump: | 3:46 | 5:01 | faster than 86% |
| Run 5: | 6:16 | 7:32 | faster than 82% |
| Row: | 5:09 | 5:34 | faster than 77% |
| Run 6: | 6:22 | 7:24 | faster than 76% |
| Farmers carry: | 1:41 | 1:58 | faster than 84% |
| Run 7: | 6:36 | 7:28 | faster than 71% |
| Sandbag lunges: | 3:04 | 4:12 | faster than 93% |
| Run 8: | 7:06 | 8:07 | faster than 68% |
| Wall balls: | 4:16 | 5:09 | faster than 80% |
| Roxzone: | 4:34 | 6:59 | faster than 92% |
| Runs (8 km) | 50:41 | 57:51 | faster than 75% |
| Stations (8) | 28:19 | ||
| Finish | 1:23:30 | 1:39:28 | 121st of 753 · faster than 84% |
228th of 550 Open Women (faster than 58%).
| Part | Time | Typical here | vs 550 Open Women here |
|---|---|---|---|
| Run 1: | 4:50 | 4:33 | faster than 38% |
| SkiErg: | 5:31 | 5:50 | faster than 69% |
| Run 2: | 6:33 | 6:40 | faster than 54% |
| Sled push: | 3:07 | 3:41 | faster than 73% |
| Run 3: | 7:25 | 7:06 | faster than 42% |
| Sled pull: | 6:28 | 7:00 | faster than 61% |
| Run 4: | 7:20 | 7:07 | faster than 45% |
| Burpee broad jump: | 8:05 | 8:50 | faster than 59% |
| Run 5: | 8:02 | 7:30 | faster than 38% |
| Row: | 5:38 | 6:02 | faster than 71% |
| Run 6: | 7:52 | 7:22 | faster than 39% |
| Farmers carry: | 2:05 | 2:30 | faster than 86% |
| Run 7: | 8:35 | 7:21 | faster than 26% |
| Sandbag lunges: | 5:08 | 5:49 | faster than 67% |
| Run 8: | 9:17 | 8:48 | faster than 43% |
| Wall balls: | 7:17 | 8:31 | faster than 68% |
| Roxzone: | 8:35 | 10:17 | faster than 73% |
| Runs (8 km) | 59:51 | 56:59 | faster than 42% |
| Stations (8) | 43:19 | ||
| Finish | 1:51:43 | 1:56:32 | 228th of 550 · faster than 58% |
237th of 431 Open Women (faster than 45%).
| Part | Time | Typical here | vs 431 Open Women here |
|---|---|---|---|
| Run 1: | 4:53 | 4:09 | faster than 21% |
| SkiErg: | 5:27 | 5:17 | faster than 38% |
| Run 2: | 6:47 | 6:05 | faster than 28% |
| Sled push: | 2:48 | 2:57 | faster than 56% |
| Run 3: | 7:25 | 6:26 | faster than 25% |
| Sled pull: | 5:38 | 6:27 | faster than 70% |
| Run 4: | 7:26 | 6:32 | faster than 26% |
| Burpee broad jump: | 6:11 | 7:08 | faster than 68% |
| Run 5: | 7:35 | 6:47 | faster than 29% |
| Row: | 5:40 | 5:42 | faster than 52% |
| Run 6: | 7:27 | 6:31 | faster than 25% |
| Farmers carry: | 1:50 | 2:14 | faster than 87% |
| Run 7: | 7:25 | 6:28 | faster than 26% |
| Sandbag lunges: | 5:22 | 5:23 | faster than 50% |
| Run 8: | 8:27 | 7:19 | faster than 30% |
| Wall balls: | 6:06 | 7:12 | faster than 73% |
| Roxzone: | 8:05 | 7:28 | faster than 40% |
| Runs (8 km) | 57:21 | 50:45 | faster than 27% |
| Stations (8) | 39:02 | ||
| Finish | 1:44:24 | 1:42:11 | 237th of 431 · faster than 45% |
181st of 382 Open Women (faster than 52%).
| Part | Time | Typical here | vs 382 Open Women here |
|---|---|---|---|
| Run 1: | 4:44 | 4:20 | faster than 27% |
| SkiErg: | 5:30 | 5:23 | faster than 41% |
| Run 2: | 6:53 | 6:33 | faster than 37% |
| Sled push: | 2:16 | 2:52 | faster than 85% |
| Run 3: | 7:21 | 6:54 | faster than 36% |
| Sled pull: | 5:59 | 6:54 | faster than 71% |
| Run 4: | 7:24 | 7:01 | faster than 38% |
| Burpee broad jump: | 7:39 | 8:02 | faster than 54% |
| Run 5: | 7:54 | 7:17 | faster than 36% |
| Row: | 5:49 | 6:03 | faster than 59% |
| Run 6: | 7:50 | 7:08 | faster than 36% |
| Farmers carry: | 2:05 | 2:18 | faster than 71% |
| Run 7: | 7:42 | 7:02 | faster than 36% |
| Sandbag lunges: | 5:06 | 5:20 | faster than 56% |
| Run 8: | 8:46 | 8:13 | faster than 41% |
| Wall balls: | 6:53 | 8:03 | faster than 65% |
| Roxzone: | 8:27 | 8:25 | faster than 49% |
| Runs (8 km) | 58:30 | 54:56 | faster than 38% |
| Stations (8) | 41:17 | ||
| Finish | 1:48:11 | 1:49:47 | 181st of 382 · faster than 52% |
100th of 147 Open Women (faster than 32%).
| Part | Time | Typical here | vs 147 Open Women here |
|---|---|---|---|
| Run 1: | 6:22 | 5:24 | faster than 9% |
| SkiErg: | 5:31 | 4:59 | faster than 9% |
| Run 2: | 6:20 | 5:27 | faster than 15% |
| Sled push: | 2:05 | 2:13 | faster than 62% |
| Run 3: | 6:24 | 5:42 | faster than 25% |
| Sled pull: | 6:45 | 6:02 | faster than 37% |
| Run 4: | 6:35 | 5:49 | faster than 21% |
| Burpee broad jump: | 7:34 | 7:08 | faster than 37% |
| Run 5: | 6:58 | 6:02 | faster than 21% |
| Row: | 5:33 | 5:24 | faster than 38% |
| Run 6: | 6:50 | 5:49 | faster than 20% |
| Farmers carry: | 2:09 | 2:09 | faster than 52% |
| Run 7: | 6:40 | 5:43 | faster than 19% |
| Sandbag lunges: | 5:47 | 5:15 | faster than 37% |
| Run 8: | 7:25 | 6:15 | faster than 25% |
| Wall balls: | 6:22 | 6:33 | faster than 56% |
| Roxzone: | 8:46 | 7:00 | faster than 22% |
| Runs (8 km) | 53:30 | 46:30 | faster than 19% |
| Stations (8) | 41:46 | ||
| Finish | 1:43:57 | 1:32:51 | 100th of 147 · faster than 32% |
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. A dash in runs, stations and roxzone on a result from the live results service means the splits are not in yet (finish time only). The age group is the one entered for that race; for a team it is the team’s age group. A dash means the organiser did not publish that number for the result.
The fastest Natalie has done each station
| Part | Best | Race | Typical |
|---|---|---|---|
| SkiErg | 5:16 | Stockholm 2026 · best of 5 | 5:16 |
| Sled push | 2:05 | Cape Town 2024 · best of 5 | 2:55 |
| Sled pull | 5:38 | Cape Town 2025 · best of 5 | 5:47 |
| Burpee broad jump | 6:11 | Cape Town 2025 · best of 5 | 6:46 |
| Row | 5:33 | Cape Town 2024 · best of 5 | 5:31 |
| Farmers carry | 1:50 | Cape Town 2025 · best of 5 | 2:19 |
| Sandbag lunges | 5:06 | Johannesburg (I) 2025 · best of 5 | 5:13 |
| Wall balls | 6:06 | Stockholm 2026 · best of 5 | 6:43 |
| Runs (8 km) | 53:30 | Cape Town 2024 · best of 5 | 46:44 |
| Roxzone | 7:40 | Stockholm 2026 · best of 5 | 7:57 |
How to read
Each station's best across Natalie'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
- Irma Sparks2 races
From the team results above. A name opens the search: a partner can have more than one page.
Cape Town 2024, against 147 Open Women
Shape of the race
This chart shows where Natalie sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on Push (faster than 62% of the field), weakest on Ski (faster than 10%).
See the numbers
| Part | Natalie: faster than |
|---|---|
| Ski | 10% |
| Push | 62% |
| Pull | 38% |
| BBJ | 38% |
| Row | 38% |
| Carry | 52% |
| Lunges | 38% |
| Wall balls | 57% |
| Roxzone | 23% |
| 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 Natalie beat on each part of the race, at this race.Best: Sled push (faster than 62%); weakest: SkiErg (faster than 10%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Natalie's time on each part against the typical Open Women finisher at this race.Best: Wall balls (0:11 faster); weakest: Runs (8 km) (7:00 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: Natalie 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.Natalie: 53:34 running, 41:46 at the stations and 8:46 in the roxzone; the longest station was the burpee broad jumps (7:34) and the shortest the sled push (2:05).Below, Typical Open Women: 46:11 running, 39:43 at the stations and 7:00 in the roxzone; the longest station was the burpee broad jumps (7:08).
See the numbers
| Part | Natalie | Typical Open Women |
|---|---|---|
| Run 1 | 6:22 | 5:24 |
| SkiErg | 5:31 | 4:59 |
| Run 2 | 6:20 | 5:27 |
| Sled push | 2:05 | 2:13 |
| Run 3 | 6:24 | 5:42 |
| Sled pull | 6:45 | 6:02 |
| Run 4 | 6:35 | 5:49 |
| Burpee broad jump | 7:34 | 7:08 |
| Run 5 | 6:58 | 6:02 |
| Row | 5:33 | 5:24 |
| Run 6 | 6:50 | 5:49 |
| Farmers carry | 2:09 | 2:09 |
| Run 7 | 6:40 | 5:43 |
| Sandbag lunges | 5:47 | 5:15 |
| Run 8 | 7:25 | 6:15 |
| Wall balls | 6:22 | 6:33 |
| Roxzone | 8:46 | 7:00 |
| Finish | 1:43:57 | 1:32:51 |
The race in order, left to right. A wider block than the one below is slower than typical.
Roxzone cost 1:46 against the typical Open Women finisher at Cape Town 2024. The pacing guide is where that time comes back.
Fix roxzone. Then beat 1:43:57.
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.
