Athlete · Open Men · 30-34 ·

RSA

Sbo Dlamini

3 HYROX results (1 solo, 2 in a team) over 2 seasons. Personal bests: Open Men 1:44:50 (Cape Town 2025) · Doubles Mixed 1:26:37 (Cape Town 2026).

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1:44:50 Open Men time · Cape Town 2025 also raced Doubles Mixed: each has its own best below

513th of 781 Open Men place · Cape Town 2025 among Open Men finishers there

1:26:37 latest race · Cape Town 2026 best Doubles Mixed time so far Doubles Mixed with Skhanyi Ngubane

Sandbag lunges strongest segment · Cape Town 2025 faster than 71% 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 Men1:44:50Cape Town 2025 · 1 race Doubles Mixed1:26:37Cape Town 2026 · 2 races · with Skhanyi Ngubane

Doubles Mixed: finish time, race by race

oldest to newest · a line going down means getting faster

1:28:001:32:001:36:001:40:00 best 1:26:37

Each dot is one Doubles Mixed race. Not enough complete, clean Doubles Mixed races yet to measure the change. Team times are shared with a partner, so they move with who you race with.

Every race

3 results

tap a race for its full report

Race	Division	Time	Place	Runs	Stations	Roxzone
Cape Town 2026 14 Aug 2026team: Skhanyi Ngubane, Sbo Dlaminiwhat the whole field did →	Doubles Mixed · team 30-34	1:26:37	top 46% 447/987	53:51	26:16	6:34	splits SkiErg4:01Sled push1:50Sled pull4:04Burpee broad jump2:47Row4:23Farmers carry1:51Sandbag lunges3:33Wall balls3:47Run 14:41Run 26:39Run 36:56Run 47:04Run 57:08Run 67:14Run 77:20Run 86:52Full report for this race →
Johannesburg 2025 28 Nov 2025team: Sbo Dlamini, Skhanyi Ngubanewhat the whole field did →	Doubles Mixed · team 30-34	1:43:37	424th of 594	1:03:03	30:51	9:46	splits SkiErg4:32Sled push2:39Sled pull4:41Burpee broad jump3:41Row4:53Farmers carry1:56Sandbag lunges4:12Wall balls4:17Run 14:51Run 27:17Run 37:44Run 47:57Run 58:19Run 68:29Run 78:35Run 89:54Full report for this race →
Cape Town 2025 18 Jul 2025what the whole field did →	Open Men · 30-34	1:44:50	513th of 781	46:35	42:44	15:35	splits SkiErg4:20Sled push3:09Sled pull5:19Burpee broad jump6:23Row7:55Farmers carry3:17Sandbag lunges4:50Wall balls7:31Run 15:40Run 25:37Run 35:48Run 48:32Run 58:28Run 63:35Run 74:05Run 84:54Full 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 2025, against 781 Open Men

Full race report →

Shape of the race

50% top SkiPushPullBBJRowCarryLungesWall ballsRoxzoneRuns

Sboedge = 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 65%

Sled push faster than 47%

Sled pull faster than 49%

Burpee broad jump faster than 43%

Row faster than 3%

Farmers carry faster than 6%

Sandbag lunges faster than 71%

Wall balls faster than 55%

Roxzone faster than 1%

Runs (8 km) faster than 54%

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

Minutes against the typical finisher

SkiErg 0:07 faster

Sled push 0:04 slower

Sled pull 0:01 slower

Burpee broad jump 0:22 slower

Row 2:54 slower

Farmers carry 1:07 slower

Sandbag lunges 0:42 faster

Wall balls 0:24 faster

Roxzone 8:10 slower

Runs (8 km) 0:46 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: Sbo against the typical Open Men finisher

Sbo1:44:50

5:404:205:373:095:485:198:326:238:287:553:353:174:054:504:547:3115:35

Typical Open Men1:33:33

3:564:275:303:056:055:186:026:016:175:016:002:105:575:326:527:557:25

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.

Roxzone cost 8:10 against the typical Open Men finisher at Cape Town 2025. The pacing guide is where that time comes back.

The RoxHype app

Fix roxzone. Then beat 1:44:50.

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