RSA Umar Fredericks
2 HYROX races over 1 season.
One best per race type
2 results at 2 races
136th of 191 Pro Men (faster than 28%).
| Part | Time | Typical here | vs 191 Pro Men here |
|---|---|---|---|
| Run 1: | 5:35 | 3:18 | faster than 6% |
| SkiErg: | 4:13 | 4:11 | faster than 45% |
| Run 2: | 5:00 | 4:47 | faster than 38% |
| Sled push: | 5:56 | 4:03 | faster than 6% |
| Run 3: | 5:37 | 5:20 | faster than 37% |
| Sled pull: | 9:46 | 6:21 | faster than 8% |
| Run 4: | 5:20 | 5:20 | faster than 47% |
| Burpee broad jump: | 4:31 | 4:37 | faster than 54% |
| Run 5: | 5:31 | 5:24 | faster than 43% |
| Row: | 5:10 | 4:42 | faster than 16% |
| Run 6: | 5:18 | 5:11 | faster than 46% |
| Farmers carry: | 4:02 | 2:21 | faster than 5% |
| Run 7: | 5:34 | 5:20 | faster than 39% |
| Sandbag lunges: | 5:43 | 5:05 | faster than 32% |
| Run 8: | 5:53 | 6:00 | faster than 52% |
| Wall balls: | 7:24 | 7:11 | faster than 46% |
| Roxzone: | 6:19 | 5:15 | faster than 35% |
| Runs (8 km) | 43:44 | 41:27 | faster than 36% |
| Stations (8) | 46:45 | ||
| Finish | 1:36:44 | 1:26:43 | 136th of 191 · faster than 28% |
238th of 781 Open Men (faster than 69%).
| Part | Time | Typical here | vs 781 Open Men here |
|---|---|---|---|
| Run 1: | 5:59 | 3:56 | faster than 8% |
| SkiErg: | 4:09 | 4:27 | faster than 84% |
| Run 2: | 5:20 | 5:30 | faster than 57% |
| Sled push: | 2:50 | 3:05 | faster than 62% |
| Run 3: | 5:14 | 6:05 | faster than 78% |
| Sled pull: | 5:31 | 5:18 | faster than 43% |
| Run 4: | 5:14 | 6:02 | faster than 76% |
| Burpee broad jump: | 4:25 | 6:00 | faster than 83% |
| Run 5: | 5:28 | 6:17 | faster than 75% |
| Row: | 4:52 | 5:01 | faster than 65% |
| Run 6: | 5:37 | 6:00 | faster than 63% |
| Farmers carry: | 1:52 | 2:10 | faster than 76% |
| Run 7: | 5:13 | 5:57 | faster than 74% |
| Sandbag lunges: | 4:50 | 5:32 | faster than 71% |
| Run 8: | 5:37 | 6:52 | faster than 79% |
| Wall balls: | 6:52 | 7:55 | faster than 65% |
| Roxzone: | 7:17 | 7:25 | faster than 52% |
| Runs (8 km) | 43:40 | 47:21 | faster than 66% |
| Stations (8) | 35:21 | ||
| Finish | 1:26:13 | 1:35:32 | 238th of 781 · faster than 69% |
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.
Cape Town 2026, against 191 Pro Men
Shape of the race
This chart shows where Umar sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on BBJ (faster than 55% of the field), weakest on Carry (faster than 6%).
See the numbers
| Part | Umar: faster than |
|---|---|
| Ski | 46% |
| Push | 6% |
| Pull | 9% |
| BBJ | 55% |
| Row | 16% |
| Carry | 6% |
| Lunges | 33% |
| Wall balls | 46% |
| Roxzone | 35% |
| Runs | 36% |
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 Umar beat on each part of the race, at this race.Best: Burpee broad jump (faster than 55%); weakest: Farmers carry (faster than 6%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Umar's time on each part against the typical Pro Men finisher at this race.Best: Burpee broad jump (0:06 faster); weakest: Sled pull (3:25 slower).
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: Umar 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.Umar: 43:48 running, 46:46 at the stations and 6:19 in the roxzone; the longest station was the sled pull (9:46).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 | Umar | Typical Pro Men |
|---|---|---|
| Run 1 | 5:35 | 3:18 |
| SkiErg | 4:13 | 4:11 |
| Run 2 | 5:00 | 4:47 |
| Sled push | 5:56 | 4:03 |
| Run 3 | 5:37 | 5:20 |
| Sled pull | 9:46 | 6:21 |
| Run 4 | 5:20 | 5:20 |
| Burpee broad jump | 4:31 | 4:37 |
| Run 5 | 5:31 | 5:24 |
| Row | 5:10 | 4:42 |
| Run 6 | 5:18 | 5:11 |
| Farmers carry | 4:02 | 2:21 |
| Run 7 | 5:34 | 5:20 |
| Sandbag lunges | 5:43 | 5:05 |
| Run 8 | 5:53 | 6:00 |
| Wall balls | 7:24 | 7:11 |
| Roxzone | 6:19 | 5:15 |
| Finish | 1:36:44 | 1:26:43 |
The race in order, left to right. A wider block than the one below is slower than typical.
Sled pull cost 3:25 against the typical Pro Men finisher at Cape Town 2026. The sled pull guide shows whether that is strength or pacing, and the workouts that fix it.
Fix sled pull. Then beat 1:36:44.
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.
