RSA Shaun Fredericks
3 HYROX races over 2 seasons. Best Open Men time: 1:28:02 at Cape Town 2026.
Open Men: finish time, race by race
Oldest to newest; a line going down means getting fasterThis line shows the finish time of Shaun Fredericks at each race, oldest on the left; lower is faster.The best was 1:28:02 at Cape Town (Aug 2026); Shaun Fredericks was 11:59 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Johannesburg | Nov 2025 | Open Men | 1:40:01 |
| Johannesburg | May 2026 | Open Men | 1:32:28 |
| Cape Town | Aug 2026 | Open Men | 1:28:02 |
Each dot is one Open Men race; click one for that race's report. From the first Open Men race to the best: 11:59 faster (1:40:01 to 1:28:02).
3 results at 3 races
239th of 652 Open Men (faster than 63%).
| Part | Time | Typical here | vs 652 Open Men here |
|---|---|---|---|
| Run 1: | 3:48 | 4:02 | faster than 62% |
| SkiErg: | 4:02 | 4:32 | faster than 96% |
| Run 2: | 5:37 | 5:32 | faster than 47% |
| Sled push: | 1:52 | 2:54 | faster than 97% |
| Run 3: | 6:24 | 6:02 | faster than 37% |
| Sled pull: | 4:01 | 4:52 | faster than 80% |
| Run 4: | 6:20 | 6:00 | faster than 38% |
| Burpee broad jump: | 5:25 | 6:11 | faster than 64% |
| Run 5: | 6:22 | 6:12 | faster than 44% |
| Row: | 4:39 | 4:57 | faster than 77% |
| Run 6: | 6:21 | 6:05 | faster than 39% |
| Farmers carry: | 1:39 | 2:22 | faster than 95% |
| Run 7: | 6:29 | 6:01 | faster than 35% |
| Sandbag lunges: | 7:38 | 5:56 | faster than 22% |
| Run 8: | 6:34 | 6:27 | faster than 47% |
| Wall balls: | 4:46 | 7:38 | faster than 95% |
| Roxzone †: | 6:10 | ||
| Runs (8 km) | 47:50 | 46:41 | faster than 45% |
| Stations (8) | 34:02 | ||
| Finish | 1:28:02 | 1:34:06 | 239th of 652 · faster than 63% |
246th of 745 Open Men (faster than 67%).
| Part | Time | Typical here | vs 745 Open Men here |
|---|---|---|---|
| Run 1: | 7:25 | 7:15 | faster than 45% |
| SkiErg: | 4:20 | 4:45 | faster than 89% |
| Run 2: | 4:51 | 4:53 | faster than 51% |
| Sled push: | 2:16 | 3:18 | faster than 94% |
| Run 3: | 5:29 | 5:16 | faster than 42% |
| Sled pull: | 4:17 | 5:43 | faster than 90% |
| Run 4: | 5:19 | 5:15 | faster than 47% |
| Burpee broad jump: | 6:53 | 7:01 | faster than 52% |
| Run 5: | 5:20 | 5:19 | faster than 49% |
| Row: | 4:41 | 5:22 | faster than 92% |
| Run 6: | 5:19 | 5:17 | faster than 48% |
| Farmers carry: | 1:39 | 2:24 | faster than 96% |
| Run 7: | 5:07 | 5:13 | faster than 54% |
| Sandbag lunges: | 5:24 | 5:55 | faster than 62% |
| Run 8: | 7:31 | 8:21 | faster than 65% |
| Wall balls: | 6:48 | 8:47 | faster than 75% |
| Roxzone: | 9:57 | 9:01 | faster than 39% |
| Runs (8 km) | 46:17 | 47:20 | faster than 54% |
| Stations (8) | 36:18 | ||
| Finish | 1:32:28 | 1:41:40 | 246th of 745 · faster than 67% |
256th of 652 Open Men (faster than 60%).
| Part | Time | Typical here | vs 652 Open Men here |
|---|---|---|---|
| Run 1: | 4:11 | 4:02 | faster than 44% |
| SkiErg: | 4:20 | 4:51 | faster than 94% |
| Run 2: | 5:40 | 5:46 | faster than 54% |
| Sled push: | 3:09 | 3:54 | faster than 76% |
| Run 3: | 6:38 | 6:19 | faster than 40% |
| Sled pull: | 4:58 | 5:57 | faster than 77% |
| Run 4: | 6:42 | 6:21 | faster than 37% |
| Burpee broad jump: | 6:48 | 6:53 | faster than 51% |
| Run 5: | 6:34 | 6:35 | faster than 50% |
| Row: | 4:50 | 5:09 | faster than 72% |
| Run 6: | 6:29 | 6:25 | faster than 48% |
| Farmers carry: | 2:27 | 2:19 | faster than 41% |
| Run 7: | 7:09 | 6:27 | faster than 31% |
| Sandbag lunges: | 5:50 | 5:52 | faster than 50% |
| Run 8: | 7:53 | 7:40 | faster than 45% |
| Wall balls: | 8:19 | 8:39 | faster than 56% |
| Roxzone: | 8:12 | 9:13 | faster than 64% |
| Runs (8 km) | 51:13 | 50:48 | faster than 48% |
| Stations (8) | 40:41 | ||
| Finish | 1:40:01 | 1:45:36 | 256th of 652 · faster than 60% |
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. † This venue did not time the roxzone: the figure is the finish minus runs and stations, and part of the walk is inside the run laps there, so it is shorter than at other venues. The age group is the one entered for that race.
The fastest Shaun has done each station
| Part | Best | Race | Typical |
|---|---|---|---|
| SkiErg | 4:02 | Cape Town 2026 · best of 3 | 4:34 |
| Sled push | 1:52 | Cape Town 2026 · best of 3 | 3:04 |
| Sled pull | 4:01 | Cape Town 2026 · best of 3 | 4:57 |
| Burpee broad jump | 5:25 | Cape Town 2026 · best of 3 | 5:38 |
| Row | 4:39 | Cape Town 2026 · best of 3 | 4:53 |
| Farmers carry | 1:39 | Cape Town 2026 · best of 3 | 2:11 |
| Sandbag lunges | 5:24 | Johannesburg 2026 · best of 3 | 5:20 |
| Wall balls | 4:46 | Cape Town 2026 · best of 3 | 7:03 |
| Runs (8 km) | 46:17 | Johannesburg 2026 · best of 3 | 41:47 |
| Roxzone | 8:12 | Johannesburg 2025 · best of 2 | 7:23 |
How to read
Each station's best across Shaun's Open Men races, from different races, against the typical Open 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 652 Open Men
Shape of the race
This chart shows where Shaun sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on Push (faster than 98% of the field), weakest on Lunges (faster than 23%).
See the numbers
| Part | Shaun: faster than |
|---|---|
| Ski | 97% |
| Push | 98% |
| Pull | 81% |
| BBJ | 65% |
| Row | 78% |
| Carry | 96% |
| Lunges | 23% |
| Wall balls | 95% |
| Roxzone | 57% |
| Runs | 45% |
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 Shaun beat on each part of the race, at this race.Best: Sled push (faster than 98%); weakest: Sandbag lunges (faster than 23%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Shaun's time on each part against the typical Open Men finisher at this race.Best: Wall balls (2:52 faster); weakest: Sandbag lunges (1:42 slower).
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: Shaun against the typical Open 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.Shaun: 47:55 running, 34:02 at the stations and 6:10 in the roxzone; the longest station was the sandbag lunges (7:38).Below, Typical Open Men: 46:21 running, 39:21 at the stations and 6:39 in the roxzone; the longest station was the wall balls (7:38).
See the numbers
| Part | Shaun | Typical Open Men |
|---|---|---|
| Run 1 | 3:48 | 4:02 |
| SkiErg | 4:02 | 4:32 |
| Run 2 | 5:37 | 5:32 |
| Sled push | 1:52 | 2:54 |
| Run 3 | 6:24 | 6:02 |
| Sled pull | 4:01 | 4:52 |
| Run 4 | 6:20 | 6:00 |
| Burpee broad jump | 5:25 | 6:11 |
| Run 5 | 6:22 | 6:12 |
| Row | 4:39 | 4:57 |
| Run 6 | 6:21 | 6:05 |
| Farmers carry | 1:39 | 2:22 |
| Run 7 | 6:29 | 6:01 |
| Sandbag lunges | 7:38 | 5:56 |
| Run 8 | 6:34 | 6:27 |
| Wall balls | 4:46 | 7:38 |
| Roxzone | 6:10 | 6:39 |
| Finish | 1:28:02 | 1:34:06 |
The race in order, left to right. A wider block than the one below is slower than typical.
Sandbag lunges cost 1:42 against the typical Open Men finisher at Cape Town 2026. The sandbag lunges guide shows whether that is strength or pacing, and the workouts that fix it.
Fix sandbag lunges. Then beat 1:28:02.
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.
