Athlete · Open Men · 45-49 ·

RSA

Phumlani Mbulawa

4 HYROX results (3 solo, 1 in a team) over 2 seasons. Personal bests: Open Men 1:38:55 (Cape Town Apr 2026) · Pro Men 1:45:07 (Cape Town Aug 2026) · Doubles Mixed 1:45:29 (Cape Town 2025).

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1:38:55 best Open Men time · Cape Town Apr 2026 also raced Pro Men, Doubles Mixed: each has its own best below

372nd of 717 best Open Men place · Cape Town Apr 2026 among Open Men finishers there

1:45:07 latest race · Cape Town Aug 2026 first Pro Men race Pro Men

Roxzone strongest segment · Cape Town Apr 2026 faster than 77% of the Open Men 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 Men1:38:55Cape Town Apr 2026 · 2 races Pro Men1:45:07Cape Town Aug 2026 · 1 race Doubles Mixed1:45:29Cape Town 2025 · 1 race · with Hlela Bunn

Open Men: finish time, race by race

oldest to newest · a line going down means getting faster

1:40:001:42:001:44:001:46:00 best 1:38:55

Each dot is one Open Men race. Not enough complete, clean Open Men races yet to measure the change.

Every race

4 results

tap a race for its full report

Race	Division	Time	Place	Runs	Stations	Roxzone
Cape Town Aug 2026 14 Aug 2026what the whole field did →	Pro Men · 45-49	1:45:07	154th of 178	43:28	55:49	5:56	splits SkiErg5:03Sled push5:53Sled pull7:44Burpee broad jump6:00Row6:38Farmers carry3:55Sandbag lunges7:28Wall balls13:08Run 13:33Run 25:04Run 35:26Run 45:35Run 55:58Run 65:39Run 75:53Run 86:25Full report for this race →
Cape Town Apr 2026 5 Apr 2026what the whole field did →	Open Men · 45-49	1:38:55	372nd of 717	48:01	45:51	5:08	splits SkiErg5:14Sled push3:49Sled pull5:39Burpee broad jump7:18Row6:28Farmers carry3:34Sandbag lunges5:38Wall balls8:11Run 13:54Run 25:40Run 36:14Run 46:23Run 56:27Run 66:10Run 76:13Run 87:02Full report for this race →
Johannesburg 2025 29 Nov 2025what the whole field did →	Open Men · 40-44	1:47:33	349th of 652	52:15	44:56	10:27	splits SkiErg5:05Sled push3:37Sled pull6:24Burpee broad jump6:36Row5:47Farmers carry2:49Sandbag lunges6:00Wall balls8:38Run 16:20Run 25:23Run 36:04Run 46:12Run 56:35Run 66:24Run 76:26Run 88:55Full report for this race →
Cape Town 2025 19 Jul 2025team: Hlela Bunn, Phumlani Mbulawawhat the whole field did →	Doubles Mixed · team 35-39	1:45:29	486th of 547	58:17	33:39	13:38	splits SkiErg4:36Sled push2:32Sled pull5:24Burpee broad jump4:14Row5:31Farmers carry2:05Sandbag lunges4:03Wall balls5:14Run 16:25Run 26:30Run 37:34Run 47:18Run 57:17Run 67:23Run 77:18Run 88:35Full 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 Men race

Cape Town Apr 2026, against 717 Open Men

Full race report →

Shape of the race

50% top SkiPushPullBBJRowCarryLungesWall ballsRoxzoneRuns

Phumlaniedge = 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 7%

Sled push faster than 26%

Sled pull faster than 45%

Burpee broad jump faster than 36%

Row faster than 2%

Farmers carry faster than 8%

Sandbag lunges faster than 53%

Wall balls faster than 49%

Roxzone faster than 77%

Runs (8 km) faster than 52%

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

Minutes against the typical finisher

SkiErg 0:42 slower

Sled push 0:38 slower

Sled pull 0:13 slower

Burpee broad jump 0:52 slower

Row 1:23 slower

Farmers carry 1:16 slower

Sandbag lunges 0:09 faster

Wall balls 0:03 slower

Roxzone 1:43 faster

Runs (8 km) 0:45 faster

Green, left of centre: faster than the typical Open Men finisher at this race. Orange, right: slower, and by how much.

The race as one bar: Phumlani against the typical Open Men finisher

Phumlani1:38:55

3:545:145:403:496:145:396:237:186:276:286:103:346:135:387:028:115:08

Typical Open Men1:35:36

4:034:325:383:116:135:266:116:266:255:056:102:186:125:477:008:086:51

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.

Row cost 1:23 against the typical Open Men finisher at Cape Town Apr 2026. The row guide shows whether that is strength or pacing, and the workouts that fix it.

The RoxHype app

Fix row. Then beat 1:38:55.

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