RSA Sonja Pascoe
6 HYROX races over 3 seasons: 4 solo, 2 in a team with 4 partners.
One best per race type
Open Women: finish time, race by race
Oldest to newest; a line going down means getting fasterThis line shows the finish time of Sonja Pascoe at each race, oldest on the left; lower is faster.The best was 1:29:31 at Cape Town (Aug 2026); Sonja Pascoe was 29:31 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Johannesburg (I) | Mar 2025 | Open Women | 1:59:02 |
| Cape Town | Jul 2025 | Open Women | 1:51:38 |
| Johannesburg | May 2026 | Open Women | 1:34:06 |
| Cape Town | Aug 2026 | Open Women | 1:29:31 |
Each dot is one Open Women race; click one for that race's report. From the first Open Women race to the best: 29:31 faster (1:59:02 to 1:29:31).
6 results at 5 races
112th of 426 Open Women (faster than 73%).
| Part | Time | Typical here | vs 426 Open Women here |
|---|---|---|---|
| Run 1: | 3:50 | 4:33 | faster than 80% |
| SkiErg: | 4:45 | 5:17 | faster than 92% |
| Run 2: | 5:36 | 6:17 | faster than 72% |
| Sled push: | 2:11 | 2:42 | faster than 85% |
| Run 3: | 5:52 | 6:43 | faster than 74% |
| Sled pull: | 4:33 | 5:50 | faster than 88% |
| Run 4: | 5:49 | 6:43 | faster than 75% |
| Burpee broad jump: | 7:53 | 7:26 | faster than 43% |
| Run 5: | 5:55 | 6:50 | faster than 76% |
| Row: | 5:07 | 5:34 | faster than 83% |
| Run 6: | 6:06 | 6:43 | faster than 69% |
| Farmers carry: | 2:06 | 2:22 | faster than 75% |
| Run 7: | 6:02 | 6:45 | faster than 71% |
| Sandbag lunges: | 5:40 | 5:36 | faster than 49% |
| Run 8: | 6:08 | 7:05 | faster than 74% |
| Wall balls: | 6:08 | 7:28 | faster than 73% |
| Roxzone: | 5:55 | 6:57 | faster than 67% |
| Runs (8 km) | 45:15 | 51:54 | faster than 75% |
| Stations (8) | 38:23 | ||
| Finish | 1:29:31 | 1:42:36 | 112th of 426 · faster than 73% |
104th of 627 Open Women (faster than 83%).
| Part | Time | Typical here | vs 627 Open Women here |
|---|---|---|---|
| Run 1: | 7:29 | 8:36 | faster than 78% |
| SkiErg: | 4:48 | 5:43 | faster than 97% |
| Run 2: | 4:57 | 5:45 | faster than 77% |
| Sled push: | 2:08 | 3:03 | faster than 95% |
| Run 3: | 5:09 | 6:01 | faster than 80% |
| Sled pull: | 5:11 | 7:00 | faster than 91% |
| Run 4: | 5:05 | 6:05 | faster than 82% |
| Burpee broad jump: | 7:49 | 9:17 | faster than 69% |
| Run 5: | 5:02 | 6:11 | faster than 86% |
| Row: | 5:19 | 6:16 | faster than 92% |
| Run 6: | 5:06 | 6:11 | faster than 82% |
| Farmers carry: | 1:57 | 2:34 | faster than 93% |
| Run 7: | 5:07 | 6:08 | faster than 81% |
| Sandbag lunges: | 5:49 | 6:08 | faster than 57% |
| Run 8: | 7:59 | 9:40 | faster than 78% |
| Wall balls: | 7:20 | 8:29 | faster than 65% |
| Roxzone: | 7:58 | 10:30 | faster than 80% |
| Runs (8 km) | 45:50 | 55:02 | faster than 81% |
| Stations (8) | 40:21 | ||
| Finish | 1:34:06 | 1:55:04 | 104th of 627 · faster than 83% |
240th of 714 Doubles Women (faster than 66%).
| Part | Time | Typical here | vs 714 Doubles Women here |
|---|---|---|---|
| Run 1: | 4:02 | 5:05 | faster than 88% |
| SkiErg: | 5:04 | 5:21 | faster than 72% |
| Run 2: | 6:05 | 7:04 | faster than 80% |
| Sled push: | 2:35 | 2:11 | faster than 20% |
| Run 3: | 6:21 | 7:18 | faster than 79% |
| Sled pull: | 5:04 | 5:02 | faster than 49% |
| Run 4: | 6:56 | 7:28 | faster than 65% |
| Burpee broad jump: | 6:14 | 5:21 | faster than 33% |
| Run 5: | 6:58 | 7:46 | faster than 68% |
| Row: | 5:30 | 5:36 | faster than 58% |
| Run 6: | 7:12 | 7:40 | faster than 62% |
| Farmers carry: | 2:22 | 2:00 | faster than 12% |
| Run 7: | 7:23 | 7:51 | faster than 61% |
| Sandbag lunges: | 4:34 | 4:09 | faster than 31% |
| Run 8: | 7:32 | 8:39 | faster than 71% |
| Wall balls: | 5:22 | 5:26 | faster than 51% |
| Roxzone: | 8:08 | 9:54 | faster than 75% |
| Runs (8 km) | 52:26 | 59:29 | faster than 73% |
| Stations (8) | 36:45 | ||
| Finish | 1:37:15 | 1:45:55 | 240th of 714 · faster than 66% |
292nd of 431 Open Women (faster than 32%).
| Part | Time | Typical here | vs 431 Open Women here |
|---|---|---|---|
| Run 1: | 4:16 | 4:09 | faster than 44% |
| SkiErg: | 5:03 | 5:17 | faster than 67% |
| Run 2: | 6:26 | 6:05 | faster than 39% |
| Sled push: | 3:12 | 2:57 | faster than 34% |
| Run 3: | 6:50 | 6:26 | faster than 37% |
| Sled pull: | 7:51 | 6:27 | faster than 23% |
| Run 4: | 7:03 | 6:32 | faster than 34% |
| Burpee broad jump: | 9:40 | 7:08 | faster than 19% |
| Run 5: | 7:07 | 6:47 | faster than 39% |
| Row: | 5:39 | 5:42 | faster than 54% |
| Run 6: | 6:51 | 6:31 | faster than 40% |
| Farmers carry: | 2:17 | 2:14 | faster than 46% |
| Run 7: | 6:55 | 6:28 | faster than 36% |
| Sandbag lunges: | 7:01 | 5:23 | faster than 18% |
| Run 8: | 8:30 | 7:19 | faster than 29% |
| Wall balls: | 8:10 | 7:12 | faster than 38% |
| Roxzone: | 8:54 | 7:28 | faster than 29% |
| Runs (8 km) | 53:56 | 50:45 | faster than 37% |
| Stations (8) | 48:53 | ||
| Finish | 1:51:38 | 1:42:11 | 292nd of 431 · faster than 32% |
242nd of 382 Open Women (faster than 36%).
| Part | Time | Typical here | vs 382 Open Women here |
|---|---|---|---|
| Run 1: | 4:27 | 4:20 | faster than 42% |
| SkiErg: | 5:11 | 5:23 | faster than 69% |
| Run 2: | 6:38 | 6:33 | faster than 45% |
| Sled push: | 3:02 | 2:52 | faster than 41% |
| Run 3: | 6:57 | 6:54 | faster than 48% |
| Sled pull: | 8:04 | 6:54 | faster than 32% |
| Run 4: | 6:39 | 7:01 | faster than 59% |
| Burpee broad jump: | 11:45 | 8:02 | faster than 20% |
| Run 5: | 7:12 | 7:17 | faster than 52% |
| Row: | 6:44 | 6:03 | faster than 21% |
| Run 6: | 7:08 | 7:08 | faster than 50% |
| Farmers carry: | 2:03 | 2:18 | faster than 75% |
| Run 7: | 7:08 | 7:02 | faster than 48% |
| Sandbag lunges: | 6:17 | 5:20 | faster than 29% |
| Run 8: | 9:27 | 8:13 | faster than 30% |
| Wall balls: | 9:32 | 8:03 | faster than 32% |
| Roxzone: | 10:55 | 8:25 | faster than 18% |
| Runs (8 km) | 55:33 | 54:56 | faster than 47% |
| Stations (8) | 52:38 | ||
| Finish | 1:59:02 | 1:49:47 | 242nd of 382 · faster than 36% |
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. A dash in runs, stations and roxzone on a result from the live results service means the splits are not in yet (finish time only). The age group is the one entered for that race; for a team it is the team’s age group. A dash means the organiser did not publish that number for the result.
The fastest Sonja has done each station
| Part | Best | Race | Typical |
|---|---|---|---|
| SkiErg | 4:45 | Cape Town 2026 · best of 4 | 5:16 |
| Sled push | 2:08 | Johannesburg 2026 · best of 4 | 2:55 |
| Sled pull | 4:33 | Cape Town 2026 · best of 4 | 5:47 |
| Burpee broad jump | 7:49 | Johannesburg 2026 · best of 4 | 6:46 |
| Row | 5:07 | Cape Town 2026 · best of 4 | 5:31 |
| Farmers carry | 1:57 | Johannesburg 2026 · best of 4 | 2:19 |
| Sandbag lunges | 5:40 | Cape Town 2026 · best of 4 | 5:13 |
| Wall balls | 6:08 | Cape Town 2026 · best of 4 | 6:43 |
| Runs (8 km) | 45:15 | Cape Town 2026 · best of 4 | 46:44 |
| Roxzone | 5:55 | Cape Town 2026 · best of 4 | 7:57 |
How to read
Each station's best across Sonja's Open Women races, from different races, against the typical Open Women split. Venues differ (sled carpets, run laps, where the mats sit), so a best can owe something to the venue.
4 team partners
- Benito Adonis1 race
- Calvin Miller1 race
- Jade Beyers1 race
- Tanya King1 race
From the team results above. A name opens the search: a partner can have more than one page.
Cape Town 2026, against 426 Open Women
Shape of the race
This chart shows where Sonja 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 92% of the field), weakest on BBJ (faster than 44%).
See the numbers
| Part | Sonja: faster than |
|---|---|
| Ski | 92% |
| Push | 86% |
| Pull | 88% |
| BBJ | 44% |
| Row | 83% |
| Carry | 75% |
| Lunges | 49% |
| Wall balls | 74% |
| Roxzone | 67% |
| Runs | 75% |
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 Sonja beat on each part of the race, at this race.Best: SkiErg (faster than 92%); weakest: Burpee broad jump (faster than 44%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Sonja's time on each part against the typical Open Women finisher at this race.Best: Runs (8 km) (6:39 faster); weakest: Burpee broad jump (0:27 slower).
Green, left of centre: faster than the typical Open Women finisher at this race. Orange, right: slower, and by how much.
The race as one bar: Sonja against the typical Open Women 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.Sonja: 45:18 running, 38:23 at the stations and 5:55 in the roxzone; the longest station was the burpee broad jumps (7:53).Below, Typical Open Women: 51:39 running, 42:15 at the stations and 6:57 in the roxzone; the longest station was the wall balls (7:28).
See the numbers
| Part | Sonja | Typical Open Women |
|---|---|---|
| Run 1 | 3:50 | 4:33 |
| SkiErg | 4:45 | 5:17 |
| Run 2 | 5:36 | 6:17 |
| Sled push | 2:11 | 2:42 |
| Run 3 | 5:52 | 6:43 |
| Sled pull | 4:33 | 5:50 |
| Run 4 | 5:49 | 6:43 |
| Burpee broad jump | 7:53 | 7:26 |
| Run 5 | 5:55 | 6:50 |
| Row | 5:07 | 5:34 |
| Run 6 | 6:06 | 6:43 |
| Farmers carry | 2:06 | 2:22 |
| Run 7 | 6:02 | 6:45 |
| Sandbag lunges | 5:40 | 5:36 |
| Run 8 | 6:08 | 7:05 |
| Wall balls | 6:08 | 7:28 |
| Roxzone | 5:55 | 6:57 |
| Finish | 1:29:31 | 1:42:36 |
The race in order, left to right. A wider block than the one below is slower than typical.
Burpee broad jump cost 0:27 against the typical Open Women finisher at Cape Town 2026. The burpee broad jump guide shows whether that is strength or pacing, and the workouts that fix it.
Fix burpee broad jump. Then beat 1:29:31.
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.
