RSA Ongeziwe Tsoka
2 HYROX races over 2 seasons. Best Open Women time: 1:33:06 at Cape Town Aug 2026.
Open Women: finish time, race by race
Oldest to newest; a line going down means getting fasterThis line shows the finish time of Ongeziwe Tsoka at each race, oldest on the left; lower is faster.The best was 1:33:06 at Cape Town (Aug 2026); Ongeziwe Tsoka was 15:10 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Cape Town | Apr 2026 | Open Women | 1:48:16 |
| Cape Town | Aug 2026 | Open Women | 1:33:06 |
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.
2 results at 2 races
147th of 426 Open Women (faster than 65%).
| Part | Time | Typical here | vs 426 Open Women here |
|---|---|---|---|
| Run 1: | 3:44 | 4:33 | faster than 83% |
| SkiErg: | 5:05 | 5:17 | faster than 67% |
| Run 2: | 5:22 | 6:17 | faster than 80% |
| Sled push: | 2:33 | 2:42 | faster than 62% |
| Run 3: | 5:55 | 6:43 | faster than 73% |
| Sled pull: | 5:41 | 5:50 | faster than 55% |
| Run 4: | 6:06 | 6:43 | faster than 69% |
| Burpee broad jump: | 5:13 | 7:26 | faster than 85% |
| Run 5: | 6:34 | 6:50 | faster than 58% |
| Row: | 5:22 | 5:34 | faster than 66% |
| Run 6: | 6:22 | 6:43 | faster than 60% |
| Farmers carry: | 1:57 | 2:22 | faster than 86% |
| Run 7: | 6:59 | 6:45 | faster than 43% |
| Sandbag lunges: | 5:38 | 5:36 | faster than 49% |
| Run 8: | 7:55 | 7:05 | faster than 35% |
| Wall balls: | 7:51 | 7:28 | faster than 43% |
| Roxzone: | 4:56 | 6:57 | faster than 83% |
| Runs (8 km) | 48:54 | 51:54 | faster than 60% |
| Stations (8) | 39:20 | ||
| Finish | 1:33:06 | 1:42:36 | 147th of 426 · faster than 65% |
286th of 546 Open Women (faster than 47%).
| Part | Time | Typical here | vs 546 Open Women here |
|---|---|---|---|
| Run 1: | 4:43 | 4:33 | faster than 42% |
| SkiErg: | 5:04 | 5:20 | faster than 71% |
| Run 2: | 6:52 | 6:32 | faster than 39% |
| Sled push: | 3:11 | 3:09 | faster than 48% |
| Run 3: | 7:35 | 6:54 | faster than 32% |
| Sled pull: | 5:31 | 6:17 | faster than 71% |
| Run 4: | 7:50 | 6:53 | faster than 28% |
| Burpee broad jump: | 8:40 | 7:47 | faster than 35% |
| Run 5: | 8:44 | 7:03 | faster than 20% |
| Row: | 5:27 | 5:46 | faster than 69% |
| Run 6: | 7:46 | 6:52 | faster than 31% |
| Farmers carry: | 2:06 | 2:26 | faster than 78% |
| Run 7: | 7:27 | 6:54 | faster than 39% |
| Sandbag lunges: | 5:17 | 5:32 | faster than 54% |
| Run 8: | 9:15 | 7:44 | faster than 27% |
| Wall balls: | 7:01 | 7:47 | faster than 60% |
| Roxzone: | 5:57 | 7:04 | faster than 68% |
| Runs (8 km) | 1:00:08 | 54:05 | faster than 33% |
| Stations (8) | 42:17 | ||
| Finish | 1:48:16 | 1:47:05 | 286th of 546 · faster than 47% |
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.
The fastest Ongeziwe has done each station
| Part | Best | Race | Typical |
|---|---|---|---|
| SkiErg | 5:04 | Cape Town Apr 2026 · best of 2 | 5:16 |
| Sled push | 2:33 | Cape Town Aug 2026 · best of 2 | 2:55 |
| Sled pull | 5:31 | Cape Town Apr 2026 · best of 2 | 5:47 |
| Burpee broad jump | 5:13 | Cape Town Aug 2026 · best of 2 | 6:46 |
| Row | 5:22 | Cape Town Aug 2026 · best of 2 | 5:31 |
| Farmers carry | 1:57 | Cape Town Aug 2026 · best of 2 | 2:19 |
| Sandbag lunges | 5:17 | Cape Town Apr 2026 · best of 2 | 5:13 |
| Wall balls | 7:01 | Cape Town Apr 2026 · best of 2 | 6:43 |
| Runs (8 km) | 48:54 | Cape Town Aug 2026 · best of 2 | 46:44 |
| Roxzone | 4:56 | Cape Town Aug 2026 · best of 2 | 7:57 |
How to read
Each station's best across Ongeziwe'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.
Cape Town Aug 2026, against 426 Open Women
Shape of the race
This chart shows where Ongeziwe sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on Carry (faster than 86% of the field), weakest on Wall balls (faster than 44%).
See the numbers
| Part | Ongeziwe: faster than |
|---|---|
| Ski | 68% |
| Push | 63% |
| Pull | 55% |
| BBJ | 85% |
| Row | 66% |
| Carry | 86% |
| Lunges | 50% |
| Wall balls | 44% |
| Roxzone | 83% |
| Runs | 60% |
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 Ongeziwe beat on each part of the race, at this race.Best: Farmers carry (faster than 86%); weakest: Wall balls (faster than 44%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Ongeziwe's time on each part against the typical Open Women finisher at this race.Best: Runs (8 km) (3:00 faster); weakest: Wall balls (0:23 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: Ongeziwe 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.Ongeziwe: 48:58 running, 39:20 at the stations and 4:56 in the roxzone; the longest station was the wall balls (7:51).Below, Typical Open Women: 51:39 running, 42:15 at the stations and 6:57 in the roxzone; the longest station was the wall balls (7:28).
See the numbers
| Part | Ongeziwe | Typical Open Women |
|---|---|---|
| Run 1 | 3:44 | 4:33 |
| SkiErg | 5:05 | 5:17 |
| Run 2 | 5:22 | 6:17 |
| Sled push | 2:33 | 2:42 |
| Run 3 | 5:55 | 6:43 |
| Sled pull | 5:41 | 5:50 |
| Run 4 | 6:06 | 6:43 |
| Burpee broad jump | 5:13 | 7:26 |
| Run 5 | 6:34 | 6:50 |
| Row | 5:22 | 5:34 |
| Run 6 | 6:22 | 6:43 |
| Farmers carry | 1:57 | 2:22 |
| Run 7 | 6:59 | 6:45 |
| Sandbag lunges | 5:38 | 5:36 |
| Run 8 | 7:55 | 7:05 |
| Wall balls | 7:51 | 7:28 |
| Roxzone | 4:56 | 6:57 |
| Finish | 1:33:06 | 1:42:36 |
The race in order, left to right. A wider block than the one below is slower than typical.
Wall balls cost 0:23 against the typical Open Women finisher at Cape Town Aug 2026. The wall balls guide shows whether that is strength or pacing, and the workouts that fix it.
Fix wall balls. Then beat 1:33:06.
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.
