RSA Sam Raban
1 HYROX race over 1 season, all in a team with 3 partners. Best Relay Women time: 1:49:06 at Cape Town 2026.
1 result at 1 race
43rd of 62 Relay Women (faster than 31%).
| Part | Time | Typical here | vs 62 Relay Women here |
|---|---|---|---|
| Run 1: | 4:08 | 4:35 | faster than 70% |
| SkiErg: | 5:41 | 5:43 | faster than 55% |
| Run 2: | 7:34 | 6:29 | faster than 24% |
| Sled push: | 2:45 | 2:27 | faster than 39% |
| Run 3: | 8:19 | 6:30 | faster than 11% |
| Sled pull: | 7:50 | 5:50 | faster than 13% |
| Run 4: | 6:17 | 6:16 | faster than 49% |
| Burpee broad jump: | 7:54 | 6:33 | faster than 27% |
| Run 5: | 9:04 | 6:37 | faster than 6% |
| Row: | 5:52 | 5:36 | faster than 29% |
| Run 6: | 7:48 | 6:59 | faster than 14% |
| Farmers carry: | 2:34 | 2:09 | faster than 16% |
| Run 7: | 6:49 | 6:15 | faster than 35% |
| Sandbag lunges: | 6:55 | 5:46 | faster than 25% |
| Run 8: | 6:42 | 6:21 | faster than 38% |
| Wall balls: | 5:42 | 5:58 | faster than 55% |
| Roxzone: | 7:20 | 6:02 | faster than 35% |
| Runs (8 km) | 56:37 | 50:59 | faster than 19% |
| Stations (8) | 45:13 | ||
| Finish | 1:49:06 | 1:38:47 | 43rd of 62 · faster than 31% |
How to read
Place is the position among timed finishers in the same race, division and gender; a doubles place is the team's, and a relay place is among all relay teams at that race (relay teams are ranked together). 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.
3 team partners
- Monique Erasmus1 race
- Réza De Greeff1 race
- Sule Human1 race
From the team results above. A name opens the search: a partner can have more than one page.
Cape Town 2026, against 62 Relay Women
Shape of the race
This chart shows where Sam sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on Ski (faster than 56% of the field), weakest on Pull (faster than 13%).
See the numbers
| Part | Sam: faster than |
|---|---|
| Ski | 56% |
| Push | 39% |
| Pull | 13% |
| BBJ | 27% |
| Row | 30% |
| Carry | 16% |
| Lunges | 25% |
| Wall balls | 56% |
| Roxzone | 35% |
| Runs | 20% |
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 Sam beat on each part of the race, at this race.Best: SkiErg (faster than 56%); weakest: Sled pull (faster than 13%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Sam's time on each part against the typical Relay Women finisher at this race.Best: Wall balls (0:16 faster); weakest: Runs (8 km) (5:38 slower).
Green, left of centre: faster than the typical Relay Women finisher at this race. Orange, right: slower, and by how much.
The race as one bar: Sam against the typical Relay 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.Sam: 56:41 running, 45:13 at the stations and 7:20 in the roxzone; the longest station was the burpee broad jumps (7:54).Below, Typical Relay Women: 50:01 running, 40:02 at the stations and 6:02 in the roxzone; the longest station was the burpee broad jumps (6:33).
See the numbers
| Part | Sam | Typical Relay Women |
|---|---|---|
| Run 1 | 4:08 | 4:35 |
| SkiErg | 5:41 | 5:43 |
| Run 2 | 7:34 | 6:29 |
| Sled push | 2:45 | 2:27 |
| Run 3 | 8:19 | 6:30 |
| Sled pull | 7:50 | 5:50 |
| Run 4 | 6:17 | 6:16 |
| Burpee broad jump | 7:54 | 6:33 |
| Run 5 | 9:04 | 6:37 |
| Row | 5:52 | 5:36 |
| Run 6 | 7:48 | 6:59 |
| Farmers carry | 2:34 | 2:09 |
| Run 7 | 6:49 | 6:15 |
| Sandbag lunges | 6:55 | 5:46 |
| Run 8 | 6:42 | 6:21 |
| Wall balls | 5:42 | 5:58 |
| Roxzone | 7:20 | 6:02 |
| Finish | 1:49:06 | 1:38:47 |
The race in order, left to right. A wider block than the one below is slower than typical.
Sled pull cost 2:00 against the typical Relay Women finisher at Cape Town 2026. The sled pull guide shows whether that is strength or pacing, and the workouts that fix it.
Fix sled pull. Then beat 1:49:06.
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.
