RSA Sonika Nicholson
1 HYROX race over 1 season, all in a team with 1 partner. Best Doubles Mixed time: 1:23:38 at Cape Town 2024.
1 result at 1 race
95th of 153 Doubles Mixed (faster than 38%).
| Part | Time | Typical here | vs 153 Doubles Mixed here |
|---|---|---|---|
| Run 1: | 5:53 | 5:31 | faster than 24% |
| SkiErg: | 4:04 | 4:04 | faster than 50% |
| Run 2: | 5:45 | 5:18 | faster than 28% |
| Sled push: | 1:12 | 1:33 | faster than 92% |
| Run 3: | 6:14 | 5:39 | faster than 23% |
| Sled pull: | 2:38 | 3:41 | faster than 94% |
| Run 4: | 6:18 | 5:41 | faster than 23% |
| Burpee broad jump: | 3:29 | 3:22 | faster than 42% |
| Run 5: | 6:28 | 5:50 | faster than 26% |
| Row: | 4:21 | 4:39 | faster than 77% |
| Run 6: | 6:28 | 5:42 | faster than 19% |
| Farmers carry: | 2:02 | 1:49 | faster than 21% |
| Run 7: | 6:00 | 5:38 | faster than 36% |
| Sandbag lunges: | 6:17 | 3:47 | faster than 4% |
| Run 8: | 6:34 | 6:06 | faster than 30% |
| Wall balls: | 4:09 | 4:10 | faster than 51% |
| Roxzone: | 5:55 | 6:28 | faster than 65% |
| Runs (8 km) | 49:36 | 45:20 | faster than 25% |
| Stations (8) | 28:12 | ||
| Finish | 1:23:38 | 1:19:29 | 95th of 153 · faster than 38% |
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. The age group is the one entered for that race; for a team it is the team’s age group.
1 team partner
- Wynand Holtzhausen1 race
From the team results above. A name opens the search: a partner can have more than one page.
Cape Town 2024, against 153 Doubles Mixed
Shape of the race
This chart shows where Sonika sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on Pull (faster than 94% of the field), weakest on Lunges (faster than 5%).
See the numbers
| Part | Sonika: faster than |
|---|---|
| Ski | 51% |
| Push | 93% |
| Pull | 94% |
| BBJ | 42% |
| Row | 78% |
| Carry | 22% |
| Lunges | 5% |
| Wall balls | 52% |
| Roxzone | 66% |
| Runs | 26% |
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 Sonika beat on each part of the race, at this race.Best: Sled pull (faster than 94%); weakest: Sandbag lunges (faster than 5%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Sonika's time on each part against the typical Doubles Mixed finisher at this race.Best: Sled pull (1:03 faster); weakest: Runs (8 km) (4:16 slower).
Green, left of centre: faster than the typical Doubles Mixed finisher at this race. Orange, right: slower, and by how much.
The race as one bar: Sonika against the typical Doubles Mixed 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.Sonika: 49:40 running, 28:11 at the stations and 5:55 in the roxzone; the longest station was the sandbag lunges (6:17) and the shortest the sled push (1:12).Below, Typical Doubles Mixed: 45:25 running, 27:05 at the stations and 6:28 in the roxzone; the longest station was the row (4:39) and the shortest the sled push (1:33).
See the numbers
| Part | Sonika | Typical Doubles Mixed |
|---|---|---|
| Run 1 | 5:53 | 5:31 |
| SkiErg | 4:04 | 4:04 |
| Run 2 | 5:45 | 5:18 |
| Sled push | 1:12 | 1:33 |
| Run 3 | 6:14 | 5:39 |
| Sled pull | 2:38 | 3:41 |
| Run 4 | 6:18 | 5:41 |
| Burpee broad jump | 3:29 | 3:22 |
| Run 5 | 6:28 | 5:50 |
| Row | 4:21 | 4:39 |
| Run 6 | 6:28 | 5:42 |
| Farmers carry | 2:02 | 1:49 |
| Run 7 | 6:00 | 5:38 |
| Sandbag lunges | 6:17 | 3:47 |
| Run 8 | 6:34 | 6:06 |
| Wall balls | 4:09 | 4:10 |
| Roxzone | 5:55 | 6:28 |
| Finish | 1:23:38 | 1:19:29 |
The race in order, left to right. A wider block than the one below is slower than typical.
Sandbag lunges cost 2:30 against the typical Doubles Mixed finisher at Cape Town 2024. The sandbag lunges guide shows whether that is strength or pacing, and the workouts that fix it.
Fix sandbag lunges. Then beat 1:23:38.
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.
