Athlete · Doubles Women · team 30-34 ·

RSA

Sonja Knoesen

1 HYROX race over 1 season, all in a team with 1 partner. Best Doubles Women time: 1:27:02 at Cape Town 2026.

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Doubles Women time1:27:02Cape Town 2026

Doubles Women place413thof 1,196 · Cape Town 2026

Races1Race again and this page shows what changed.

Strongest part of the raceWall ballsfaster than 83% of Doubles Women at Cape Town 2026

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: your strongest and weakest stations, and your race as one bar.

3 · Turn it into trainingEvery weak station links to its workouts on RoxHype; the app writes the eight weeks from these exact splits.

Every race

1 result

press View results for a race’s full report

Race	Division	Time	Place	Runs	Stations	Roxzone	Report
Cape Town 2026 15 Aug 2026team: Amy Heine, Sonja Knoesenwhole field →	Doubles Women · team 30-34	1:27:02	413th of 1,19672nd of 240 aged 30-34	51:50	29:19	5:58	View results	See splits Hide splits SkiErg4:34fastest 22%Sled push1:35fastest 36%Sled pull4:15fastest 42%Burpee broad jump3:55fastest 25%Row5:29faster than 33%Farmers carry1:40fastest 22%Sandbag lunges3:45fastest 36%Wall balls4:06fastest 18%Runs (8 km)51:50fastest 39%Roxzone5:58fastest 38%Run 14:35fastest 34%Run 26:16fastest 37%Run 37:01faster than 47%Run 46:52fastest 46%Run 56:58fastest 47%Run 66:41fastest 39%Run 76:52fastest 44%Run 86:38fastest 37%Full report for this race →

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. How the numbers are made.

Raced with

1 team partner

Amy Heine1 race

From the team results above. A name opens the search: a partner can have more than one page.

Station profile · best Doubles Women race

Cape Town 2026, against 1,196 Doubles Women

Full race report →

Shape of the race

50% top SkiPushPullBBJRowCarryLungesWall ballsRoxzoneRuns

Sonjaedge = faster than everyone, centre = slowest

Further out means you beat more of the field on that part. A dent is a weak spot.

How you ranked on each station

SkiErg faster than 78%

Sled push faster than 64%

Sled pull faster than 58%

Burpee broad jump faster than 76%

Row faster than 34%

Farmers carry faster than 79%

Sandbag lunges faster than 64%

Wall balls faster than 83%

Roxzone faster than 62%

Runs (8 km) faster than 62%

Longer is better: the share of the field you beat.

Minutes against the typical finisher

SkiErg 0:16 faster

Sled push 0:05 faster

Sled pull 0:10 faster

Burpee broad jump 0:47 faster

Row 0:14 slower

Farmers carry 0:12 faster

Sandbag lunges 0:18 faster

Wall balls 0:44 faster

Roxzone 0:42 faster

Runs (8 km) 2:36 faster

Green, left of centre: faster than the typical Doubles Women finisher at this race. Orange, right: slower, and by how much.

The race as one bar: Sonja against the typical Doubles Women finisher

Sonja1:27:02

4:354:346:161:357:014:156:523:556:585:296:411:406:523:456:384:065:58

Typical Doubles Women1:32:17

4:584:506:411:406:574:256:594:427:055:157:041:527:054:037:114:506:40

RunsStationsRoxzone (moving between stations)

The race in order, left to right. A wider block than the one below is slower than typical.

The RoxHype app

Training for the next one? Let's beat 1:27:02.

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

Start my training plan App Store Google Play

Free to download. Used by more than 40,000 HYROX athletes.

RoxHype app home: days to your HYROX, your expected finish range and this week's sessions

RoxHype workout player guiding a sled push, with the next exercise lined up