RSA Sithembiso Ndwandwe
3 HYROX races over 2 seasons: 1 solo, 2 in a team with 4 partners.
One best per race type
3 results at 2 races
15th of 31 Relay Men (faster than 53%).
| Part | Time | Typical here | vs 31 Relay Men here |
|---|---|---|---|
| Run 1: | 3:00 | 3:25 | faster than 73% |
| SkiErg: | 5:27 | 4:30 | faster than 9% |
| Run 2: | 4:44 | 5:23 | faster than 70% |
| Sled push: | 2:10 | 2:32 | faster than 65% |
| Run 3: | 4:32 | 5:22 | faster than 83% |
| Sled pull: | 4:19 | faster than 32% | |
| Run 4: | 4:47 | 5:19 | faster than 63% |
| Burpee broad jump: | 4:56 | 4:51 | faster than 43% |
| Run 5: | 5:37 | 5:13 | faster than 30% |
| Row: | 4:45 | 4:40 | faster than 43% |
| Run 6: | 4:48 | 5:33 | faster than 80% |
| Farmers carry: | 1:45 | 2:03 | faster than 76% |
| Run 7: | 8:07 | 5:10 | |
| Sandbag lunges: | 5:41 | 4:48 | faster than 37% |
| Run 8: | 6:41 | 5:55 | |
| Wall balls: | 6:39 | 5:30 | faster than 34% |
| Roxzone: | 4:46 | faster than 60% | |
| Runs (8 km) | 42:13 | faster than 42% | |
| Stations (8) | 35:42 | ||
| Finish | 1:22:36 | 1:24:50 | 15th of 31 · faster than 53% |
420th of 988 Doubles Mixed (faster than 57%). Against the 30 who finished around 1:26:25: most time gained on sled pull (1:02), most lost on burpee broad jump (1:51). Runs 5 to 8 took 3:39 more than runs 1 to 4 (them: 2:36 more).
| Part | Time | Typical here | vs 988 Doubles Mixed here |
|---|---|---|---|
| Run 1: | 4:14 | 4:36 | faster than 67% |
| SkiErg: | 4:05 | 4:21 | faster than 79% |
| Run 2: | 6:04 | 6:12 | faster than 55% |
| Sled push: | 1:47 | 1:57 | faster than 67% |
| Run 3: | 6:04 | 6:30 | faster than 65% |
| Sled pull: | 3:00 | 4:00 | faster than 91% |
| Run 4: | 6:13 | 6:33 | faster than 61% |
| Burpee broad jump: | 5:43 | 3:50 | faster than 9% |
| Run 5: | 6:19 | 6:42 | faster than 62% |
| Row: | 4:30 | 4:53 | faster than 78% |
| Run 6: | 6:57 | 6:35 | faster than 41% |
| Farmers carry: | 1:48 | 1:50 | faster than 57% |
| Run 7: | 6:20 | 6:38 | faster than 59% |
| Sandbag lunges: | 3:40 | 4:19 | faster than 73% |
| Run 8: | 6:38 | 6:44 | faster than 52% |
| Wall balls: | 5:41 | 5:08 | faster than 36% |
| Roxzone: | 6:31 | 6:24 | faster than 48% |
| Runs (8 km) | 48:46 | 50:55 | faster than 59% |
| Stations (8) | 30:14 | ||
| Finish | 1:25:26 | 1:28:24 | 420th of 988 · faster than 57% |
122nd of 146 Pro Men (faster than 16%).
| Part | Time | Typical here | vs 146 Pro Men here |
|---|---|---|---|
| Run 1: | 4:10 | 3:04 | faster than 13% |
| SkiErg: | 3:59 | 4:08 | faster than 77% |
| Run 2: | 7:56 | 4:37 | faster than 3% |
| Sled push: | 4:22 | 3:48 | faster than 33% |
| Run 3: | 5:07 | 5:06 | faster than 48% |
| Sled pull: | 7:29 | 6:26 | faster than 31% |
| Run 4: | 5:21 | 5:06 | faster than 38% |
| Burpee broad jump: | 9:06 | 4:35 | faster than 1% |
| Run 5: | 5:14 | 5:16 | faster than 51% |
| Row: | 4:46 | 4:39 | faster than 38% |
| Run 6: | 5:12 | 5:05 | faster than 44% |
| Farmers carry: | 2:00 | 2:12 | faster than 66% |
| Run 7: | 5:22 | 5:13 | faster than 43% |
| Sandbag lunges: | 6:35 | 5:00 | faster than 19% |
| Run 8: | 6:59 | 5:46 | faster than 24% |
| Wall balls: | 10:49 | 6:48 | faster than 6% |
| Roxzone: | 7:16 | 5:53 | faster than 25% |
| Runs (8 km) | 45:17 | 39:32 | faster than 22% |
| Stations (8) | 49:06 | ||
| Finish | 1:41:36 | 1:25:18 | 122nd of 146 · faster than 16% |
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.
4 team partners
- Alexa Paige1 race
- Cameron Goate1 race
- Gerhard Janse Van Vuuren1 race
- Matthew Van Herzeele1 race
From the team results above. A name opens the search: a partner can have more than one page.
Cape Town 2025, against 146 Pro Men
Shape of the race
This chart shows where Sithembiso 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 78% of the field), weakest on BBJ (faster than 1%).
See the numbers
| Part | Sithembiso: faster than |
|---|---|
| Ski | 78% |
| Push | 33% |
| Pull | 32% |
| BBJ | 1% |
| Row | 39% |
| Carry | 67% |
| Lunges | 19% |
| Wall balls | 7% |
| Roxzone | 26% |
| Runs | 22% |
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 Sithembiso beat on each part of the race, at this race.Best: SkiErg (faster than 78%); weakest: Burpee broad jump (faster than 1%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Sithembiso's time on each part against the typical Pro Men finisher at this race.Best: Farmers carry (0:12 faster); weakest: Runs (8 km) (5:45 slower).
Green, left of centre: faster than the typical Pro Men finisher at this race. Orange, right: slower, and by how much.
The race as one bar: Sithembiso against the typical Pro 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.Sithembiso: 45:21 running, 49:06 at the stations and 7:16 in the roxzone; the longest station was the wall balls (10:49).Below, Typical Pro Men: 39:13 running, 37:35 at the stations and 5:53 in the roxzone; the longest station was the wall balls (6:48).
See the numbers
| Part | Sithembiso | Typical Pro Men |
|---|---|---|
| Run 1 | 4:10 | 3:04 |
| SkiErg | 3:59 | 4:08 |
| Run 2 | 7:56 | 4:37 |
| Sled push | 4:22 | 3:48 |
| Run 3 | 5:07 | 5:06 |
| Sled pull | 7:29 | 6:26 |
| Run 4 | 5:21 | 5:06 |
| Burpee broad jump | 9:06 | 4:35 |
| Run 5 | 5:14 | 5:16 |
| Row | 4:46 | 4:39 |
| Run 6 | 5:12 | 5:05 |
| Farmers carry | 2:00 | 2:12 |
| Run 7 | 5:22 | 5:13 |
| Sandbag lunges | 6:35 | 5:00 |
| Run 8 | 6:59 | 5:46 |
| Wall balls | 10:49 | 6:48 |
| Roxzone | 7:16 | 5:53 |
| Finish | 1:41:36 | 1:25:18 |
The race in order, left to right. A wider block than the one below is slower than typical.
Burpee broad jump cost 4:31 against the typical Pro Men finisher at Cape Town 2025. The burpee broad jump guide shows whether that is strength or pacing, and the workouts that fix it.
Fix burpee broad jump. Then beat 1:41:36.
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.
