RSA Stefan Louw
4 HYROX races over 3 seasons: 3 solo, 1 in a team with 1 partner.
One best per race type
Pro Men: finish time, race by race
Oldest to newest; a line going down means getting fasterThis line shows the finish time of Stefan Louw at each race, oldest on the left; lower is faster.The best was 1:13:18 at Cape Town (Apr 2026); Stefan Louw was 1:50 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Cape Town | Sep 2024 | Pro Men | 1:15:08 |
| Cape Town | Apr 2026 | Pro Men | 1:13:18 |
Each dot is one Pro Men race; click one for that race's report. Not enough complete, clean Pro Men races yet to measure the change.
4 results at 4 races
26th of 652 Open Men (faster than 96%).
| Part | Time | Typical here | vs 652 Open Men here |
|---|---|---|---|
| Run 1: | 3:01 | 4:02 | faster than 94% |
| SkiErg: | 3:57 | 4:32 | faster than 98% |
| Run 2: | 4:16 | 5:32 | faster than 94% |
| Sled push: | 1:47 | 2:54 | faster than 99% |
| Run 3: | 4:39 | 6:02 | faster than 92% |
| Sled pull: | 3:29 | 4:52 | faster than 94% |
| Run 4: | 4:39 | 6:00 | faster than 92% |
| Burpee broad jump: | 3:51 | 6:11 | faster than 92% |
| Run 5: | 4:50 | 6:12 | faster than 92% |
| Row: | 4:18 | 4:57 | faster than 97% |
| Run 6: | 4:49 | 6:05 | faster than 89% |
| Farmers carry: | 2:01 | 2:22 | faster than 76% |
| Run 7: | 5:02 | 6:01 | faster than 84% |
| Sandbag lunges: | 3:44 | 5:56 | faster than 96% |
| Run 8: | 5:05 | 6:27 | faster than 88% |
| Wall balls: | 5:31 | 7:38 | faster than 85% |
| Roxzone: | 3:54 | 6:39 | faster than 94% |
| Runs (8 km) | 36:18 | 46:41 | faster than 92% |
| Stations (8) | 28:38 | ||
| Finish | 1:08:46 | 1:34:06 | 26th of 652 · faster than 96% |
41st of 191 Pro Men (faster than 78%).
| Part | Time | Typical here | vs 191 Pro Men here |
|---|---|---|---|
| Run 1: | 2:56 | 3:18 | faster than 76% |
| SkiErg: | 3:56 | 4:11 | faster than 86% |
| Run 2: | 4:08 | 4:47 | faster than 80% |
| Sled push: | 3:31 | 4:03 | faster than 67% |
| Run 3: | 4:38 | 5:20 | faster than 78% |
| Sled pull: | 5:14 | 6:21 | faster than 75% |
| Run 4: | 4:40 | 5:20 | faster than 74% |
| Burpee broad jump: | 3:42 | 4:37 | faster than 78% |
| Run 5: | 4:53 | 5:24 | faster than 70% |
| Row: | 4:18 | 4:42 | faster than 86% |
| Run 6: | 4:39 | 5:11 | faster than 71% |
| Farmers carry: | 2:01 | 2:21 | faster than 71% |
| Run 7: | 4:42 | 5:20 | faster than 72% |
| Sandbag lunges: | 5:05 | 5:05 | faster than 50% |
| Run 8: | 5:14 | 6:00 | faster than 69% |
| Wall balls: | 6:12 | 7:11 | faster than 70% |
| Roxzone: | 3:38 | 5:15 | faster than 87% |
| Runs (8 km) | 35:46 | 41:27 | faster than 74% |
| Stations (8) | 33:59 | ||
| Finish | 1:13:18 | 1:26:43 | 41st of 191 · faster than 78% |
868th of 1,384 Doubles Men (faster than 37%). Against the 42 who finished around 1:19:20: most time gained on sled pull (0:56), most lost on the eight runs (2:45). Runs 5 to 8 took 3:54 more than runs 1 to 4 (them: 1:25 more).
| Part | Time | Typical here | vs 1,384 Doubles Men here |
|---|---|---|---|
| Run 1: | 5:30 | 5:21 | faster than 43% |
| SkiErg: | 3:47 | 3:57 | faster than 80% |
| Run 2: | 5:09 | 5:02 | faster than 45% |
| Sled push: | 1:36 | 1:40 | faster than 62% |
| Run 3: | 6:07 | 5:24 | faster than 18% |
| Sled pull: | 2:17 | 3:03 | faster than 96% |
| Run 4: | 5:45 | 5:28 | faster than 37% |
| Burpee broad jump: | 2:33 | 3:22 | faster than 89% |
| Run 5: | 7:06 | 5:39 | faster than 9% |
| Row: | 4:27 | 4:26 | faster than 48% |
| Run 6: | 6:04 | 5:30 | faster than 23% |
| Farmers carry: | 1:19 | 1:38 | faster than 92% |
| Run 7: | 6:11 | 5:30 | faster than 19% |
| Sandbag lunges: | 3:02 | 3:23 | faster than 71% |
| Run 8: | 7:04 | 5:52 | faster than 14% |
| Wall balls: | 3:49 | 3:51 | faster than 54% |
| Roxzone: | 7:04 | 6:02 | faster than 26% |
| Runs (8 km) | 48:52 | 44:10 | faster than 23% |
| Stations (8) | 22:50 | ||
| Finish | 1:18:39 | 1:16:00 | 868th of 1,384 · faster than 37% |
19th of 85 Pro Men (faster than 78%).
| Part | Time | Typical here | vs 85 Pro Men here |
|---|---|---|---|
| Run 1: | 4:11 | 4:22 | faster than 75% |
| SkiErg: | 4:00 | 4:04 | faster than 61% |
| Run 2: | 3:46 | 4:35 | faster than 92% |
| Sled push: | 3:25 | 2:58 | faster than 29% |
| Run 3: | 4:27 | 5:01 | faster than 82% |
| Sled pull: | 5:32 | 6:39 | faster than 79% |
| Run 4: | 4:28 | 5:11 | faster than 83% |
| Burpee broad jump: | 3:43 | 4:32 | faster than 78% |
| Run 5: | 4:20 | 5:17 | faster than 89% |
| Row: | 4:24 | 4:36 | faster than 75% |
| Run 6: | 4:28 | 5:07 | faster than 83% |
| Farmers carry: | 2:18 | 2:25 | faster than 54% |
| Run 7: | 4:35 | 5:12 | faster than 79% |
| Sandbag lunges: | 5:03 | 5:12 | faster than 56% |
| Run 8: | 5:05 | 5:42 | faster than 80% |
| Wall balls: | 7:03 | 6:14 | faster than 36% |
| Roxzone: | 4:28 | 6:27 | faster than 94% |
| Runs (8 km) | 35:16 | 41:20 | faster than 85% |
| Stations (8) | 35:28 | ||
| Finish | 1:15:08 | 1:25:50 | 19th of 85 · faster than 78% |
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.
The fastest Stefan has done each station
| Part | Best | Race | Typical |
|---|---|---|---|
| SkiErg | 3:56 | Cape Town Apr 2026 · best of 2 | 4:17 |
| Sled push | 3:25 | Cape Town 2024 · best of 2 | 3:45 |
| Sled pull | 5:14 | Cape Town Apr 2026 · best of 2 | 5:43 |
| Burpee broad jump | 3:42 | Cape Town Apr 2026 · best of 2 | 4:25 |
| Row | 4:18 | Cape Town Apr 2026 · best of 2 | 4:35 |
| Farmers carry | 2:01 | Cape Town Apr 2026 · best of 2 | 2:11 |
| Sandbag lunges | 5:03 | Cape Town 2024 · best of 2 | 5:03 |
| Wall balls | 6:12 | Cape Town Apr 2026 · best of 2 | 6:49 |
| Runs (8 km) | 35:16 | Cape Town 2024 · best of 2 | 36:58 |
| Roxzone | 3:38 | Cape Town Apr 2026 · best of 2 | 6:13 |
How to read
Each station's best across Stefan's Pro Men races, from different races, against the typical Pro Men split. Venues differ (sled carpets, run laps, where the mats sit), so a best can owe something to the venue.
1 team partner
- Jaco Louw1 race
From the team results above. A name opens the search: a partner can have more than one page.
Cape Town Apr 2026, against 191 Pro Men
Shape of the race
This chart shows where Stefan sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on Roxzone (faster than 87% of the field), weakest on Lunges (faster than 50%).
See the numbers
| Part | Stefan: faster than |
|---|---|
| Ski | 86% |
| Push | 68% |
| Pull | 75% |
| BBJ | 78% |
| Row | 87% |
| Carry | 72% |
| Lunges | 50% |
| Wall balls | 71% |
| Roxzone | 87% |
| 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 Stefan beat on each part of the race, at this race.Best: Roxzone (faster than 87%); weakest: Sandbag lunges (faster than 50%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Stefan's time on each part against the typical Pro Men finisher at this race.Best: Runs (8 km) (5:41 faster); weakest: Sandbag lunges (level).
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: Stefan 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.Stefan: 35:49 running, 33:59 at the stations and 3:38 in the roxzone; the longest station was the wall balls (6:12).Below, Typical Pro Men: 40:40 running, 38:31 at the stations and 5:15 in the roxzone; the longest station was the wall balls (7:11).
See the numbers
| Part | Stefan | Typical Pro Men |
|---|---|---|
| Run 1 | 2:56 | 3:18 |
| SkiErg | 3:56 | 4:11 |
| Run 2 | 4:08 | 4:47 |
| Sled push | 3:31 | 4:03 |
| Run 3 | 4:38 | 5:20 |
| Sled pull | 5:14 | 6:21 |
| Run 4 | 4:40 | 5:20 |
| Burpee broad jump | 3:42 | 4:37 |
| Run 5 | 4:53 | 5:24 |
| Row | 4:18 | 4:42 |
| Run 6 | 4:39 | 5:11 |
| Farmers carry | 2:01 | 2:21 |
| Run 7 | 4:42 | 5:20 |
| Sandbag lunges | 5:05 | 5:05 |
| Run 8 | 5:14 | 6:00 |
| Wall balls | 6:12 | 7:11 |
| Roxzone | 3:38 | 5:15 |
| Finish | 1:13:18 | 1:26:43 |
The race in order, left to right. A wider block than the one below is slower than typical.
Training for the next one? Let's beat 1:13:18.
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