RSA Ruan Vlok
4 HYROX results (1 solo, 3 in a team) over 3 seasons. Personal bests: Open Men 1:21:56 (Cape Town 2024) · Doubles Mixed 1:08:17 (Cape Town Aug 2026).
Two results in one division at the same race (Doubles Mixed at Cape Town Aug 2026): either two athletes called Ruan Vlok, or one athlete who raced twice. Both are shown as published; the bests use the faster one.
One best per race type
Doubles Mixed: finish time, race by race
oldest to newest · a line going down means getting fasterEach dot is one Doubles Mixed race. Team times are shared with a partner, so they move with who you race with.
4 results
| Race | Division | Time | Place | Runs | Stations | Roxzone | |
|---|---|---|---|---|---|---|---|
| Cape Town Aug 2026 14 Aug 2026team: Leandry Van Blommestein, Ruan Vlokwhat the whole field did → | Doubles Mixed · team 30-34 | 1:08:17 | top 7% 66/987 | 39:21 | 25:16 | 3:45 | splitsSkiErg3:50Sled push1:38Sled pull3:17Burpee broad jump3:27Row4:14Farmers carry1:47Sandbag lunges3:34Wall balls3:29Run 13:19Run 24:50Run 35:11Run 45:09Run 55:16Run 65:15Run 75:12Run 85:13Full report for this race → |
| Cape Town Aug 2026 14 Aug 2026team: Angelique Kritzinger, Ruan Vlokwhat the whole field did → | Doubles Mixed · team 30-34 | 1:08:17 | top 7% 66/987 | 40:17 | 24:03 | 4:02 | splitsSkiErg3:50Sled push1:41Sled pull2:59Burpee broad jump3:06Row4:23Farmers carry1:42Sandbag lunges3:00Wall balls3:22Run 13:28Run 24:53Run 35:17Run 45:25Run 55:22Run 65:19Run 75:20Run 85:16Full report for this race → |
| Cape Town Apr 2026 5 Apr 2026team: Ruan Vlok, Leandry Van Blommesteinwhat the whole field did → | Doubles Mixed · team 30-34 | 1:12:17 | top 13% 87/703 | 42:49 | 25:31 | 4:01 | splitsSkiErg3:57Sled push1:45Sled pull3:19Burpee broad jump3:29Row4:06Farmers carry1:41Sandbag lunges3:14Wall balls4:00Run 13:42Run 25:14Run 35:39Run 45:40Run 55:35Run 65:34Run 75:29Run 85:59Full report for this race → |
| Cape Town 2024 21 Sept 2024what the whole field did → | Open Men · 30-34 | 1:21:56 | top 33% 81/247 | 44:31 | 31:09 | 6:20 | splitsSkiErg4:11Sled push1:47Sled pull4:17Burpee broad jump5:56Row4:37Farmers carry1:47Sandbag lunges4:23Wall balls4:11Run 14:57Run 25:01Run 35:42Run 45:54Run 55:57Run 65:47Run 75:29Run 85:46Full 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.
Cape Town 2024, against 247 Open Men
Shape of the race
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
Longer is better: the share of the field this segment beat.
Minutes against the typical finisher
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: Ruan against the typical Open Men finisher
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.
Training for the next one? Let's beat 1:21:56.
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
Free to download. Used by more than 40,000 HYROX athletes.
