Athlete · Open Men · 35-39 ·

RSA

Theo Pauw

3 HYROX results (2 solo, 1 in a team) over 2 seasons. Personal bests: Open Men 1:21:51 (Cape Town 2025) · Doubles Men 1:07:42 (Cape Town Aug 2026).

See the full race report →Compare with another athlete Is this you? Email me my next report

1:21:51 best Open Men time · Cape Town 2025 also raced Doubles Men: each has its own best below

top 21% best Open Men place · Cape Town Apr 2026 148th of 717 Open Men finishers there

1:07:42 latest race · Cape Town Aug 2026 first Doubles Men race Doubles Men with Landolf Theron

Sled pull strongest segment · Cape Town 2025 faster than 93% of the Open Men 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 Men1:21:51Cape Town 2025 · 2 races Doubles Men1:07:42Cape Town Aug 2026 · 1 race · with Landolf Theron

Open Men: finish time, race by race

oldest to newest · a line going down means getting faster

1:22:001:23:001:24:00 best 1:21:51

Each dot is one Open Men race. Not enough complete, clean Open Men 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 2026team: Landolf Theron, Theo Pauwwhat the whole field did →	Doubles Men · team 30-34	1:07:42	top 18% 96/553	38:53	24:38	4:16	splits SkiErg3:45Sled push1:31Sled pull2:59Burpee broad jump3:12Row4:01Farmers carry1:44Sandbag lunges3:22Wall balls4:04Run 13:28Run 24:54Run 35:07Run 45:06Run 55:12Run 65:11Run 74:59Run 84:59Full report for this race →
Cape Town Apr 2026 5 Apr 2026what the whole field did →	Open Men · 35-39	1:22:38	top 21% 148/717	44:11	32:24	6:08	splits SkiErg4:16Sled push2:18Sled pull3:49Burpee broad jump4:19Row4:53Farmers carry1:59Sandbag lunges4:29Wall balls6:21Run 13:47Run 25:11Run 35:41Run 45:37Run 56:05Run 65:44Run 75:47Run 86:21Full report for this race →
Cape Town 2025 19 Jul 2025what the whole field did →	Open Men · 30-34	1:21:51	top 23% 172/781	44:07	31:18	6:31	splits SkiErg4:24Sled push2:23Sled pull3:47Burpee broad jump3:59Row4:51Farmers carry2:10Sandbag lunges4:36Wall balls5:08Run 13:43Run 25:23Run 35:35Run 45:32Run 55:56Run 65:41Run 75:36Run 86:44Full 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.

Station profile · best Open Men race

Cape Town 2025, against 781 Open Men

Full race report →

Shape of the race

50% top SkiPushPullBBJRowCarryLungesWall ballsRoxzoneRuns

Theoedge = 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 58%

Sled push faster than 86%

Sled pull faster than 93%

Burpee broad jump faster than 91%

Row faster than 67%

Farmers carry faster than 50%

Sandbag lunges faster than 78%

Wall balls faster than 91%

Roxzone faster than 65%

Runs (8 km) faster than 64%

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

Minutes against the typical finisher

SkiErg 0:03 faster

Sled push 0:42 faster

Sled pull 1:31 faster

Burpee broad jump 2:02 faster

Row 0:10 faster

Farmers carry level

Sandbag lunges 0:56 faster

Wall balls 2:47 faster

Roxzone 0:54 faster

Runs (8 km) 3:14 faster

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

The race as one bar: Theo against the typical Open Men finisher

Theo1:21:51

3:434:245:232:235:353:475:323:595:564:515:412:105:364:366:445:086:31

Typical Open Men1:33:33

3:564:275:303:056:055:186:026:016:175:016:002:105:575:326:527:557:25

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.

The RoxHype app

Training for the next one? Let's beat 1:21:51.

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