RSA Shirley Emms
6 HYROX results (2 solo, 4 in a team) over 3 seasons. Personal bests: Pro Women 1:19:06 (Cape Town Apr 2026) · Open Women 1:25:43 (Cape Town 2024) · Pro Doubles Women 1:08:41 (Cape Town 2025) · Doubles Mixed 1:12:47 (Cape Town Aug 2026) · Doubles Women 1:10:24 (Johannesburg (I) 2025).
One best per race type
Pro Doubles Women: finish time, race by race
oldest to newest · a line going down means getting fasterEach dot is one Pro Doubles Women race. Not enough complete, clean Pro Doubles Women races yet to measure the change. Team times are shared with a partner, so they move with who you race with.
6 results
| Race | Division | Time | Place | Runs | Stations | Roxzone | |
|---|---|---|---|---|---|---|---|
| Cape Town Aug 2026 14 Aug 2026team: Bruce Darne, Shirley Emmswhat the whole field did → | Doubles Mixed · team 45-49 | 1:12:47 | top 14% 137/987 | 41:52 | 26:42 | 4:18 | splitsSkiErg4:15Sled push1:49Sled pull3:19Burpee broad jump3:25Row4:37Farmers carry1:51Sandbag lunges3:34Wall balls3:52Run 13:43Run 25:09Run 35:15Run 45:17Run 55:36Run 65:26Run 75:41Run 85:48Full report for this race → |
| Stockholm 2026 18 Jun 2026team: Bronwyn Darné, Shirley Emmswhat the whole field did → | Pro Doubles Women · team 45-49 | 1:16:49 | 542nd of 689 | 40:13 | 30:54 | 5:47 | splitsSkiErg4:24Sled push2:55Sled pull4:33Burpee broad jump3:22Row5:14Farmers carry2:13Sandbag lunges4:03Wall balls4:10Run 13:04Run 24:43Run 34:56Run 45:42Run 55:22Run 65:22Run 75:32Run 85:35Full report for this race → |
| Cape Town Apr 2026 5 Apr 2026what the whole field did → | Pro Women · 40-44 | 1:19:06 | 15th of 89 | 40:01 | 35:04 | 4:08 | splitsSkiErg4:43Sled push3:44Sled pull4:36Burpee broad jump5:38Row4:53Farmers carry2:34Sandbag lunges4:03Wall balls4:53Run 13:24Run 24:58Run 35:11Run 45:15Run 55:16Run 65:13Run 75:08Run 85:41Full report for this race → |
| Cape Town 2025 19 Jul 2025team: Bronwyn Darné, Shirley Emmswhat the whole field did → | Pro Doubles Women · team 45-49 | 1:08:41 | 4th of 59 | 37:36 | 26:52 | 4:18 | splitsSkiErg4:10Sled push2:42Sled pull4:07Burpee broad jump2:23Row4:37Farmers carry1:31Sandbag lunges3:42Wall balls3:40Run 13:16Run 24:36Run 34:51Run 44:48Run 54:55Run 64:57Run 74:56Run 85:20Full report for this race → |
| Johannesburg (I) 2025 1 Mar 2025team: Bronwyn Darne, Shirley Emmswhat the whole field did → | Doubles Women · team 40-49 | 1:10:24 | 2nd of 547 | 41:11 | 15:24 5 of 8 | 4:03 | splitsSkiErg—Sled push—Sled pull—Burpee broad jump2:49Row5:00Farmers carry1:34Sandbag lunges2:42Wall balls3:19Run 13:44Run 25:12Run 35:15Run 45:20Run 55:24Run 65:19Run 75:26Run 85:35Full report for this race → |
| Cape Town 2024 21 Sept 2024what the whole field did → | Open Women · 40-44 | 1:25:43 | top 28% 41/147 | 45:12 | 35:00 | 5:35 | splitsSkiErg4:48Sled push1:33Sled pull5:07Burpee broad jump6:27Row5:14Farmers carry2:40Sandbag lunges4:10Wall balls5:01Run 15:39Run 25:14Run 35:32Run 45:37Run 55:57Run 65:49Run 75:41Run 85:47Full 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. "6 of 8" marks a stations total from the stations that were timed; the others had no split at that race. 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 Apr 2026, against 89 Pro Women
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 Pro Women finisher at this race. Orange, right: slower, and by how much.
The race as one bar: Shirley against the typical Pro Women 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 1:19:06.
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- Every session written for your weak station, not a generic plan
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Free to download. Used by more than 40,000 HYROX athletes.
