Athlete · Open Women · 45-49 ·

RSA

Sandy Koen

3 HYROX results (1 solo, 2 in a team) over 2 seasons. Personal bests: Open Women 1:41:04 (Johannesburg 2025) · Doubles Women 1:14:58 (Cape Town 2026) · Doubles Mixed 1:20:41 (Johannesburg 2026).

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

1:41:04 Open Women time · Johannesburg 2025 also raced Doubles Women, Doubles Mixed: each has its own best below

top 25% Open Women place · Johannesburg 2025 133rd of 550 Open Women finishers there

1:14:58 latest race · Cape Town 2026 first Doubles Women race Doubles Women with Geraldine Jahn

Roxzone strongest segment · Johannesburg 2025 faster than 81% 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 Women1:41:04Johannesburg 2025 · 1 race Doubles Women1:14:58Cape Town 2026 · 1 race · with Geraldine Jahn Doubles Mixed1:20:41Johannesburg 2026 · 1 race · with Dirk Uys koen

Every race

3 results

tap a race for its full report

Race	Division	Time	Place	Runs	Stations	Roxzone
Cape Town 2026 16 Aug 2026team: Sandy Koen, Geraldine Jahnwhat the whole field did →	Doubles Women · team 40-44	1:14:58	top 9% 98/1,196	43:03	26:53	5:07	splits SkiErg4:35Sled push1:30Sled pull3:33Burpee broad jump3:27Row4:59Farmers carry1:42Sandbag lunges3:25Wall balls3:42Run 13:49Run 25:20Run 35:37Run 45:32Run 55:42Run 65:38Run 75:42Run 85:45Full report for this race →
Johannesburg 2026 30 May 2026team: Sandy koen, Dirk Uys koenwhat the whole field did →	Doubles Mixed · team 45-49	1:20:41	top 21% 139/683	44:05	30:06	6:35	splits SkiErg4:29Sled push2:05Sled pull3:51Burpee broad jump3:56Row5:01Farmers carry2:03Sandbag lunges4:48Wall balls3:53Run 17:30Run 24:40Run 34:55Run 45:03Run 55:01Run 64:53Run 74:54Run 87:14Full report for this race →
Johannesburg 2025 28 Nov 2025what the whole field did →	Open Women · 45-49	1:41:04	top 25% 133/550	49:58	43:08	8:02	splits SkiErg5:18Sled push3:21Sled pull6:23Burpee broad jump6:32Row5:51Farmers carry2:59Sandbag lunges6:11Wall balls6:33Run 14:02Run 26:13Run 37:00Run 46:35Run 56:56Run 66:20Run 76:23Run 86:33Full 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

Johannesburg 2025, against 550 Open Women

Full race report →

Shape of the race

50% top SkiPushPullBBJRowCarryLungesWall ballsRoxzoneRuns

Sandyedge = 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 81%

Sled push faster than 64%

Sled pull faster than 65%

Burpee broad jump faster than 80%

Row faster than 60%

Farmers carry faster than 23%

Sandbag lunges faster than 41%

Wall balls faster than 79%

Roxzone faster than 81%

Runs (8 km) faster than 73%

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

Minutes against the typical finisher

SkiErg 0:32 faster

Sled push 0:20 faster

Sled pull 0:37 faster

Burpee broad jump 2:18 faster

Row 0:11 faster

Farmers carry 0:29 slower

Sandbag lunges 0:22 slower

Wall balls 1:59 faster

Roxzone 2:15 faster

Runs (8 km) 7:02 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: Sandy against the typical Open Women finisher

Sandy1:41:04

4:025:186:133:217:006:236:356:326:565:516:202:596:236:116:336:338:02

Typical Open Women1:55:01

4:335:506:403:417:067:007:088:507:306:027:222:307:235:498:488:3210:17

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.

Farmers carry cost 0:29 against the typical Open Women finisher at Johannesburg 2025. The farmers carry guide shows whether that is strength or pacing, and the workouts that fix it.

The RoxHype app

Fix farmers carry. Then beat 1:41:04.

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