Athlete · Open Women · 30-34 ·

RSA

Phila Gcisa

3 HYROX results (2 solo, 1 in a team) over 1 season. Personal bests: Open Women 1:34:05 (Cape Town 2025) · Doubles Mixed 1:31:15 (Cape Town 2026).

See the full race report →Compare with another athlete Is this you? Email me my next report

1:34:05 best Open Women time · Cape Town 2025 also raced Doubles Mixed: each has its own best below

top 33% best Open Women place · Johannesburg 2025 178th of 550 Open Women finishers there

1:31:15 latest race · Cape Town 2026 first Doubles Mixed race Doubles Mixed with Milani Lawu

Farmers carry strongest segment · Cape Town 2025 faster than 89% of the Open 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.

Personal bests

One best per race type

solo, doubles and relay times are different races, so each has its own best

Open Women1:34:05Cape Town 2025 · 2 races Doubles Mixed1:31:15Cape Town 2026 · 1 race · with Milani Lawu

Open Women: finish time, race by race

oldest to newest · a line going down means getting faster

1:36:001:38:001:40:001:42:001:44:00 best 1:34:05

Each dot is one Open Women race. Not enough complete, clean Open 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 2026team: Milani Lawu, Phila Gcisawhat the whole field did →	Doubles Mixed · team 25-29	1:31:15	380th of 703	52:13	32:30	6:36	splits SkiErg4:24Sled push1:51Sled pull4:28Burpee broad jump5:30Row4:57Farmers carry2:07Sandbag lunges4:01Wall balls5:12Run 14:31Run 26:28Run 36:40Run 46:51Run 57:01Run 66:49Run 76:32Run 87:24Full report for this race →
Johannesburg 2025 29 Nov 2025what the whole field did →	Open Women · 30-34	1:45:54	top 33% 178/550	55:53	40:37	9:28	splits SkiErg5:22Sled push3:20Sled pull5:51Burpee broad jump7:03Row5:37Farmers carry2:02Sandbag lunges4:38Wall balls6:44Run 14:33Run 26:23Run 36:49Run 46:53Run 57:26Run 67:24Run 77:31Run 88:57Full report for this race →
Cape Town 2025 19 Jul 2025what the whole field did →	Open Women · 30-34	1:34:05	top 37% 157/431	50:39	37:03	6:29	splits SkiErg4:55Sled push3:18Sled pull4:52Burpee broad jump6:39Row5:13Farmers carry1:49Sandbag lunges4:10Wall balls6:07Run 13:40Run 25:51Run 36:30Run 46:27Run 57:03Run 66:48Run 76:43Run 87:40Full 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; for a team it is the team’s age group. How the numbers are made.

Station profile · best Open Women race

Cape Town 2025, against 431 Open Women

Full race report →

Shape of the race

50% top SkiPushPullBBJRowCarryLungesWall ballsRoxzoneRuns

Philaedge = 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 80%

Sled push faster than 31%

Sled pull faster than 85%

Burpee broad jump faster than 57%

Row faster than 82%

Farmers carry faster than 89%

Sandbag lunges faster than 85%

Wall balls faster than 73%

Roxzone faster than 65%

Runs (8 km) faster than 51%

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

Minutes against the typical finisher

SkiErg 0:22 faster

Sled push 0:21 slower

Sled pull 1:35 faster

Burpee broad jump 0:29 faster

Row 0:29 faster

Farmers carry 0:25 faster

Sandbag lunges 1:13 faster

Wall balls 1:06 faster

Roxzone 0:59 faster

Runs (8 km) 0:06 faster

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: Phila against the typical Open Women finisher

Phila1:34:05

3:404:555:513:186:304:526:276:397:035:136:481:496:434:107:406:076:29

Typical Open Women1:40:06

4:095:176:052:576:266:276:327:086:475:426:312:146:285:237:197:137:28

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 push cost 0:21 against the typical Open Women finisher at Cape Town 2025. The sled push guide shows whether that is strength or pacing, and the workouts that fix it.

The RoxHype app

Fix sled push. Then beat 1:34:05.

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