RSA Werner Rall
1 HYROX race over 1 season, all in a team with 1 partner. Best Doubles Mixed time: 1:19:43 at Cape Town 2025.
1 result at 1 race
185th of 547 Doubles Mixed (faster than 66%).
| Part | Time | Typical here | vs 547 Doubles Mixed here |
|---|---|---|---|
| Run 1: | 3:59 | 4:05 | faster than 55% |
| SkiErg: | 3:47 | 4:16 | faster than 96% |
| Run 2: | 6:00 | 5:53 | faster than 46% |
| Sled push: | 1:26 | 2:03 | faster than 98% |
| Run 3: | 6:33 | 6:16 | faster than 39% |
| Sled pull: | 3:03 | 4:00 | faster than 92% |
| Run 4: | 6:19 | 6:17 | faster than 48% |
| Burpee broad jump: | 3:03 | 3:36 | faster than 74% |
| Run 5: | 6:35 | 6:25 | faster than 44% |
| Row: | 4:48 | 4:52 | faster than 57% |
| Run 6: | 6:20 | 6:22 | faster than 50% |
| Farmers carry: | 1:30 | 1:46 | faster than 88% |
| Run 7: | 6:07 | 6:17 | faster than 56% |
| Sandbag lunges: | 3:05 | 3:56 | faster than 89% |
| Run 8: | 6:23 | 6:50 | faster than 62% |
| Wall balls: | 3:44 | 4:33 | faster than 90% |
| Roxzone: | 7:10 | 6:39 | faster than 40% |
| Runs (8 km) | 48:11 | 48:48 | faster than 51% |
| Stations (8) | 24:26 | ||
| Finish | 1:19:43 | 1:24:56 | 185th of 547 · faster than 66% |
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.
1 team partner
- Betty Roux1 race
From the team results above. A name opens the search: a partner can have more than one page.
Cape Town 2025, against 547 Doubles Mixed
Shape of the race
This chart shows where Werner sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on Push (faster than 99% of the field), weakest on Roxzone (faster than 40%).
See the numbers
| Part | Werner: faster than |
|---|---|
| Ski | 97% |
| Push | 99% |
| Pull | 93% |
| BBJ | 74% |
| Row | 57% |
| Carry | 88% |
| Lunges | 89% |
| Wall balls | 90% |
| Roxzone | 40% |
| Runs | 52% |
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 Werner beat on each part of the race, at this race.Best: Sled push (faster than 99%); weakest: Roxzone (faster than 40%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Werner's time on each part against the typical Doubles Mixed finisher at this race.Best: Sled pull (0:57 faster); weakest: Roxzone (0:31 slower).
Green, left of centre: faster than the typical Doubles Mixed finisher at this race. Orange, right: slower, and by how much.
The race as one bar: Werner against the typical Doubles Mixed 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.Werner: 48:16 running, 24:25 at the stations and 7:10 in the roxzone; the longest station was the row (4:48) and the shortest the sled push (1:26).Below, Typical Doubles Mixed: 48:25 running, 29:02 at the stations and 6:39 in the roxzone; the longest station was the row (4:52).
See the numbers
| Part | Werner | Typical Doubles Mixed |
|---|---|---|
| Run 1 | 3:59 | 4:05 |
| SkiErg | 3:47 | 4:16 |
| Run 2 | 6:00 | 5:53 |
| Sled push | 1:26 | 2:03 |
| Run 3 | 6:33 | 6:16 |
| Sled pull | 3:03 | 4:00 |
| Run 4 | 6:19 | 6:17 |
| Burpee broad jump | 3:03 | 3:36 |
| Run 5 | 6:35 | 6:25 |
| Row | 4:48 | 4:52 |
| Run 6 | 6:20 | 6:22 |
| Farmers carry | 1:30 | 1:46 |
| Run 7 | 6:07 | 6:17 |
| Sandbag lunges | 3:05 | 3:56 |
| Run 8 | 6:23 | 6:50 |
| Wall balls | 3:44 | 4:33 |
| Roxzone | 7:10 | 6:39 |
| Finish | 1:19:43 | 1:24:56 |
The race in order, left to right. A wider block than the one below is slower than typical.
Roxzone cost 0:31 against the typical Doubles Mixed finisher at Cape Town 2025. The pacing guide is where that time comes back.
Fix roxzone. Then beat 1:19:43.
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.
