Athlete · Open Women · 45-49 ·

RSA

Sthembile Nxumalo

3 HYROX results over 2 seasons. Personal bests: Open Women 2:16:36 (Cape Town Apr 2026) · Pro Women 2:08:31 (Cape Town Aug 2026).

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2:16:36 best Open Women time · Cape Town Apr 2026 also raced Pro Women: each has its own best below

466th of 550 best Open Women place · Johannesburg 2025 among Open Women finishers there

2:08:31 latest race · Cape Town Aug 2026 first Pro Women race Pro Women

Farmers carry strongest segment · Cape Town Apr 2026 faster than 48% of the Open Women field on it

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: the shape of the race, the strongest and weakest segments, and the race as one bar against the typical finisher.

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

Personal bests

One best per race type

solo, doubles and relay times are different races, so each has its own best

Open Women2:16:36Cape Town Apr 2026 · 2 races Pro Women2:08:31Cape Town Aug 2026 · 1 race

Open Women: finish time, race by race

oldest to newest · a line going down means getting faster

2:18:002:22:002:26:002:30:00 best 2:16:36

Each dot is one Open Women race. Not enough complete, clean Open Women races yet to measure the change.

Every race

3 results

tap a race for its full report

Race	Division	Time	Place	Runs	Stations	Roxzone
Cape Town Aug 2026 14 Aug 2026what the whole field did →	Pro Women · 45-49	2:08:31	79th of 90	51:41	1:09:36	7:19	splits SkiErg5:34Sled push6:21Sled pull12:36Burpee broad jump11:12Row6:15Farmers carry3:09Sandbag lunges9:55Wall balls14:34Run 14:22Run 26:11Run 36:22Run 46:38Run 56:33Run 67:14Run 76:43Run 87:42Full report for this race →
Cape Town Apr 2026 5 Apr 2026what the whole field did →	Open Women · 45-49	2:16:36	469th of 546	1:00:24	1:08:54	7:18	splits SkiErg5:48Sled push4:49Sled pull9:45Burpee broad jump13:00Row6:20Farmers carry2:27Sandbag lunges13:24Wall balls13:21Run 16:55Run 26:44Run 37:20Run 47:06Run 57:32Run 67:50Run 78:00Run 89:00Full report for this race →
Johannesburg 2025 29 Nov 2025what the whole field did →	Open Women · 45-49	2:32:01	466th of 550	1:06:26	1:13:55	11:45	splits SkiErg6:26Sled push6:16Sled pull12:06Burpee broad jump16:31Row6:36Farmers carry4:13Sandbag lunges9:05Wall balls12:42Run 15:19Run 28:13Run 38:45Run 49:12Run 58:15Run 68:23Run 78:38Run 89:45Full 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. How the numbers are made.

Station profile · best Open Women race

Cape Town Apr 2026, against 546 Open Women

Full race report →

Shape of the race

50% top SkiPushPullBBJRowCarryLungesWall ballsRoxzoneRuns

Sthembileedge = faster than everyone, centre = slowest

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

SkiErg faster than 19%

Sled push faster than 5%

Sled pull faster than 7%

Burpee broad jump faster than 11%

Row faster than 21%

Farmers carry faster than 48%

Sandbag lunges faster than 2%

Wall balls faster than 12%

Roxzone faster than 46%

Runs (8 km) faster than 33%

Longer is better: the share of the field this segment beat.

Minutes against the typical finisher

SkiErg 0:28 slower

Sled push 1:40 slower

Sled pull 3:28 slower

Burpee broad jump 5:13 slower

Row 0:34 slower

Farmers carry 0:01 slower

Sandbag lunges 7:52 slower

Wall balls 5:34 slower

Roxzone 0:14 slower

Runs (8 km) 6:19 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: Sthembile against the typical Open Women finisher

Sthembile2:16:36

6:555:486:444:497:209:457:0613:007:326:207:502:278:0013:249:0013:217:18

Typical Open Women1:44:33

4:335:206:323:096:546:176:537:477:035:466:522:266:545:327:447:477:04

RunsStationsRoxzone (moving between stations)

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.

Sandbag lunges cost 7:52 against the typical Open Women finisher at Cape Town Apr 2026. The sandbag lunges guide shows whether that is strength or pacing, and the workouts that fix it.

The RoxHype app

Fix sandbag lunges. Then beat 2:16:36.

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

Build my plan in the app App Store Google Play

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

The RoxHype app: today's session and the race countdown