RSA Rowan Williams
2 HYROX races over 2 seasons. Best Pro Men time: 1:24:11 at Cape Town 2026.
Pro Men: finish time, race by race
Oldest to newest; a line going down means getting fasterThis line shows the finish time of Rowan Williams at each race, oldest on the left; lower is faster.The best was 1:24:11 at Cape Town (Aug 2026); Rowan Williams was 16:19 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Johannesburg | May 2026 | Pro Men | 1:40:30 |
| Cape Town | Aug 2026 | Pro Men | 1:24:11 |
Each dot is one Pro Men race; click one for that race's report. Not enough complete, clean Pro Men races yet to measure the change.
2 results at 2 races
107th of 178 Pro Men (faster than 40%).
| Part | Time | Typical here | vs 178 Pro Men here |
|---|---|---|---|
| Run 1: | 3:25 | 3:15 | faster than 35% |
| SkiErg: | 4:24 | 4:11 | faster than 23% |
| Run 2: | 4:40 | 4:38 | faster than 46% |
| Sled push: | 3:15 | 3:26 | faster than 57% |
| Run 3: | 4:51 | 5:00 | faster than 58% |
| Sled pull: | 6:33 | 5:23 | faster than 23% |
| Run 4: | 5:02 | 5:02 | faster than 48% |
| Burpee broad jump: | 4:30 | 4:17 | faster than 46% |
| Run 5: | 5:03 | 5:10 | faster than 54% |
| Row: | 4:21 | 4:30 | faster than 67% |
| Run 6: | 5:04 | 5:02 | faster than 47% |
| Farmers carry: | 2:18 | 2:09 | faster than 40% |
| Run 7: | 5:07 | 5:08 | faster than 50% |
| Sandbag lunges: | 6:16 | 5:00 | faster than 23% |
| Run 8: | 5:21 | 5:24 | faster than 50% |
| Wall balls: | 9:35 | 7:03 | faster than 23% |
| Roxzone: | 4:34 | 4:50 | faster than 57% |
| Runs (8 km) | 38:29 | 38:39 | faster than 51% |
| Stations (8) | 41:12 | ||
| Finish | 1:24:11 | 1:20:32 | 107th of 178 · faster than 40% |
85th of 131 Pro Men (faster than 35%).
| Part | Time | Typical here | vs 131 Pro Men here |
|---|---|---|---|
| Run 1: | 6:18 | 6:14 | faster than 46% |
| SkiErg: | 4:45 | 4:26 | faster than 22% |
| Run 2: | 4:20 | 4:18 | faster than 47% |
| Sled push: | 4:13 | 3:50 | faster than 30% |
| Run 3: | 4:34 | 4:40 | faster than 53% |
| Sled pull: | 9:51 | 6:52 | faster than 16% |
| Run 4: | 4:33 | 4:41 | faster than 56% |
| Burpee broad jump: | 5:33 | 5:28 | faster than 46% |
| Run 5: | 4:26 | 4:43 | faster than 66% |
| Row: | 4:48 | 5:03 | faster than 66% |
| Run 6: | 4:29 | 4:42 | faster than 60% |
| Farmers carry: | 2:53 | 2:29 | faster than 31% |
| Run 7: | 4:22 | 4:48 | faster than 67% |
| Sandbag lunges: | 7:41 | 5:35 | faster than 17% |
| Run 8: | 6:48 | 7:20 | faster than 65% |
| Wall balls: | 14:22 | 8:00 | faster than 6% |
| Roxzone: | 6:43 | 7:08 | faster than 60% |
| Runs (8 km) | 39:47 | 41:54 | faster than 62% |
| Stations (8) | 54:06 | ||
| Finish | 1:40:30 | 1:31:25 | 85th of 131 · faster than 35% |
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 Rowan has done each station
| Part | Best | Race | Typical |
|---|---|---|---|
| SkiErg | 4:24 | Cape Town 2026 · best of 2 | 4:17 |
| Sled push | 3:15 | Cape Town 2026 · best of 2 | 3:45 |
| Sled pull | 6:33 | Cape Town 2026 · best of 2 | 5:43 |
| Burpee broad jump | 4:30 | Cape Town 2026 · best of 2 | 4:25 |
| Row | 4:21 | Cape Town 2026 · best of 2 | 4:35 |
| Farmers carry | 2:18 | Cape Town 2026 · best of 2 | 2:11 |
| Sandbag lunges | 6:16 | Cape Town 2026 · best of 2 | 5:03 |
| Wall balls | 9:35 | Cape Town 2026 · best of 2 | 6:49 |
| Runs (8 km) | 38:29 | Cape Town 2026 · best of 2 | 36:58 |
| Roxzone | 4:34 | Cape Town 2026 · best of 2 | 6:13 |
How to read
Each station's best across Rowan's Pro Men races, from different races, against the typical Pro Men split. Venues differ (sled carpets, run laps, where the mats sit), so a best can owe something to the venue.
Cape Town 2026, against 178 Pro Men
Shape of the race
This chart shows where Rowan sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on Row (faster than 68% of the field), weakest on Wall balls (faster than 23%).
See the numbers
| Part | Rowan: faster than |
|---|---|
| Ski | 24% |
| Push | 57% |
| Pull | 24% |
| BBJ | 47% |
| Row | 68% |
| Carry | 41% |
| Lunges | 24% |
| Wall balls | 23% |
| Roxzone | 58% |
| Runs | 52% |
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 Rowan beat on each part of the race, at this race.Best: Row (faster than 68%); weakest: Wall balls (faster than 23%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Rowan's time on each part against the typical Pro Men finisher at this race.Best: Roxzone (0:16 faster); weakest: Wall balls (2:32 slower).
Green, left of centre: faster than the typical Pro Men finisher at this race. Orange, right: slower, and by how much.
The race as one bar: Rowan against the typical Pro Men 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.Rowan: 38:34 running, 41:12 at the stations and 4:34 in the roxzone; the longest station was the wall balls (9:35).Below, Typical Pro Men: 38:37 running, 35:59 at the stations and 4:50 in the roxzone; the longest station was the wall balls (7:03).
See the numbers
| Part | Rowan | Typical Pro Men |
|---|---|---|
| Run 1 | 3:25 | 3:15 |
| SkiErg | 4:24 | 4:11 |
| Run 2 | 4:40 | 4:38 |
| Sled push | 3:15 | 3:26 |
| Run 3 | 4:51 | 5:00 |
| Sled pull | 6:33 | 5:23 |
| Run 4 | 5:02 | 5:02 |
| Burpee broad jump | 4:30 | 4:17 |
| Run 5 | 5:03 | 5:10 |
| Row | 4:21 | 4:30 |
| Run 6 | 5:04 | 5:02 |
| Farmers carry | 2:18 | 2:09 |
| Run 7 | 5:07 | 5:08 |
| Sandbag lunges | 6:16 | 5:00 |
| Run 8 | 5:21 | 5:24 |
| Wall balls | 9:35 | 7:03 |
| Roxzone | 4:34 | 4:50 |
| Finish | 1:24:11 | 1:20:32 |
The race in order, left to right. A wider block than the one below is slower than typical.
Wall balls cost 2:32 against the typical Pro Men finisher at Cape Town 2026. The wall balls guide shows whether that is strength or pacing, and the workouts that fix it.
Fix wall balls. Then beat 1:24:11.
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.
