RSA Sonja Pascoe
5 HYROX results (4 solo, 1 in a team) over 3 seasons. Personal bests: Open Women 1:29:31 (Cape Town 2026) · Doubles Women 1:37:15 (Johannesburg 2025).
One best per race type
Open Women: finish time, race by race
oldest to newest · a line going down means getting fasterEach dot is one Open Women race. From the first Open Women race to the best: 29:31 faster (1:59:02 to 1:29:31).
5 results
| Race | Division | Time | Place | Runs | Stations | Roxzone | |
|---|---|---|---|---|---|---|---|
| Cape Town 2026 15 Aug 2026what the whole field did → | Open Women · 50-54 | 1:29:31 | top 27% 112/426 | 45:15 | 38:23 | 5:55 | splitsSkiErg4:45Sled push2:11Sled pull4:33Burpee broad jump7:53Row5:07Farmers carry2:06Sandbag lunges5:40Wall balls6:08Run 13:50Run 25:36Run 35:52Run 45:49Run 55:55Run 66:06Run 76:02Run 86:08Full report for this race → |
| Johannesburg 2026 31 May 2026what the whole field did → | Open Women · 50-54 | 1:34:06 | top 17% 104/627 | 45:50 | 40:21 | 7:58 | splitsSkiErg4:48Sled push2:08Sled pull5:11Burpee broad jump7:49Row5:19Farmers carry1:57Sandbag lunges5:49Wall balls7:20Run 17:29Run 24:57Run 35:09Run 45:05Run 55:02Run 65:06Run 75:07Run 87:59Full report for this race → |
| Johannesburg 2025 28 Nov 2025team: Jade Beyers, Sonja Pascoewhat the whole field did → | Doubles Women · team 45-49 | 1:37:15 | top 34% 240/714 | 52:26 | 36:45 | 8:08 | splitsSkiErg5:04Sled push2:35Sled pull5:04Burpee broad jump6:14Row5:30Farmers carry2:22Sandbag lunges4:34Wall balls5:22Run 14:02Run 26:05Run 36:21Run 46:56Run 56:58Run 67:12Run 77:23Run 87:32Full report for this race → |
| Cape Town 2025 18 Jul 2025what the whole field did → | Open Women · 50-54 | 1:51:38 | 292nd of 431 | 53:56 | 48:53 | 8:54 | splitsSkiErg5:03Sled push3:12Sled pull7:51Burpee broad jump9:40Row5:39Farmers carry2:17Sandbag lunges7:01Wall balls8:10Run 14:16Run 26:26Run 36:50Run 47:03Run 57:07Run 66:51Run 76:55Run 88:30Full report for this race → |
| Johannesburg (I) 2025 1 Mar 2025what the whole field did → | Open Women · 50-54 | 1:59:02 | 242nd of 382 | 55:33 | 52:38 | 10:55 | splitsSkiErg5:11Sled push3:02Sled pull8:04Burpee broad jump11:45Row6:44Farmers carry2:03Sandbag lunges6:17Wall balls9:32Run 14:27Run 26:38Run 36:57Run 46:39Run 57:12Run 67:08Run 77:08Run 89:27Full 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. 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 2026, against 426 Open 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 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
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.
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 takes your real splits, your kit and your next race date, and builds the weeks between.
- Every session written for your weak station, not a generic plan
- Rebuilt each week from what you actually did
- Race-day pacing from your own splits
Free to download. Used by more than 40,000 HYROX athletes.
