RSA Wilfred O
1 HYROX race over 1 season. Best Pro Men time: 1:36:03 at Cape Town 2026.
1 result at 1 race
130th of 191 Pro Men (faster than 32%).
| Part | Time | Typical here | vs 191 Pro Men here |
|---|---|---|---|
| Run 1: | 3:18 | 3:18 | faster than 51% |
| SkiErg: | 4:05 | 4:11 | faster than 70% |
| Run 2: | 5:20 | 4:47 | faster than 25% |
| Sled push: | 4:06 | 4:03 | faster than 48% |
| Run 3: | 5:52 | 5:20 | faster than 28% |
| Sled pull: | 7:01 | 6:21 | faster than 34% |
| Run 4: | 5:42 | 5:20 | faster than 31% |
| Burpee broad jump: | 4:39 | 4:37 | faster than 50% |
| Run 5: | 6:02 | 5:24 | faster than 25% |
| Row: | 4:47 | 4:42 | faster than 43% |
| Run 6: | 5:48 | 5:11 | faster than 26% |
| Farmers carry: | 2:27 | 2:21 | faster than 45% |
| Run 7: | 6:45 | 5:20 | faster than 15% |
| Sandbag lunges: | 6:57 | 5:05 | faster than 12% |
| Run 8: | 7:27 | 6:00 | faster than 19% |
| Wall balls: | 7:32 | 7:11 | faster than 43% |
| Roxzone: | 8:22 | 5:15 | faster than 14% |
| Runs (8 km) | 46:11 | 41:27 | faster than 27% |
| Stations (8) | 41:34 | ||
| Finish | 1:36:03 | 1:26:43 | 130th of 191 · faster than 32% |
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 Wilfred sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on Ski (faster than 70% of the field), weakest on Lunges (faster than 13%).
See the numbers
| Part | Wilfred: faster than |
|---|---|
| Ski | 70% |
| Push | 48% |
| Pull | 34% |
| BBJ | 50% |
| Row | 44% |
| Carry | 45% |
| Lunges | 13% |
| Wall balls | 43% |
| Roxzone | 15% |
| Runs | 27% |
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 Wilfred beat on each part of the race, at this race.Best: SkiErg (faster than 70%); weakest: Sandbag lunges (faster than 13%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Wilfred's time on each part against the typical Pro Men finisher at this race.Best: SkiErg (0:06 faster); weakest: Runs (8 km) (4:44 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: Wilfred 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.Wilfred: 46:14 running, 41:34 at the stations and 8:22 in the roxzone; the longest station was the wall balls (7:32).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 | Wilfred | Typical Pro Men |
|---|---|---|
| Run 1 | 3:18 | 3:18 |
| SkiErg | 4:05 | 4:11 |
| Run 2 | 5:20 | 4:47 |
| Sled push | 4:06 | 4:03 |
| Run 3 | 5:52 | 5:20 |
| Sled pull | 7:01 | 6:21 |
| Run 4 | 5:42 | 5:20 |
| Burpee broad jump | 4:39 | 4:37 |
| Run 5 | 6:02 | 5:24 |
| Row | 4:47 | 4:42 |
| Run 6 | 5:48 | 5:11 |
| Farmers carry | 2:27 | 2:21 |
| Run 7 | 6:45 | 5:20 |
| Sandbag lunges | 6:57 | 5:05 |
| Run 8 | 7:27 | 6:00 |
| Wall balls | 7:32 | 7:11 |
| Roxzone | 8:22 | 5:15 |
| Finish | 1:36:03 | 1:26:43 |
The race in order, left to right. A wider block than the one below is slower than typical.
Roxzone cost 3:07 against the typical Pro Men finisher at Cape Town 2026. The pacing guide is where that time comes back.
Fix roxzone. Then beat 1:36:03.
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.
