Athlete · Pro Women · 40-44 ·

RSA

Xoliswa Nkosi

2 HYROX results over 2 seasons. Personal bests: Pro Women 1:28:55 (Cape Town Aug 2026) · Open Women 1:29:58 (Cape Town Apr 2026).

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1:28:55 Pro Women time · Cape Town Aug 2026 also raced Open Women: each has its own best below

41st of 90 Pro Women place · Cape Town Aug 2026 among Pro Women finishers there

1:28:55 latest race · Cape Town Aug 2026 first Pro Women race Pro Women

Farmers carry strongest segment · Cape Town Aug 2026 faster than 87% of the Pro 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

Pro Women1:28:55Cape Town Aug 2026 · 1 race Open Women1:29:58Cape Town Apr 2026 · 1 race

Every race

2 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 · 40-44	1:28:55	41st of 90	42:48	40:40	5:31	splits SkiErg5:08Sled push3:40Sled pull6:12Burpee broad jump6:48Row5:20Farmers carry2:09Sandbag lunges4:18Wall balls7:05Run 14:06Run 25:24Run 35:34Run 45:34Run 55:30Run 65:24Run 75:33Run 85:48Full report for this race →
Cape Town Apr 2026 5 Apr 2026what the whole field did →	Open Women · 40-44	1:29:58	top 22% 117/546	42:04	41:53	6:06	splits SkiErg5:09Sled push2:34Sled pull5:33Burpee broad jump9:59Row5:48Farmers carry2:02Sandbag lunges3:29Wall balls7:19Run 13:55Run 25:30Run 35:23Run 45:18Run 55:24Run 65:20Run 75:19Run 86:00Full 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 Pro Women race

Cape Town Aug 2026, against 90 Pro Women

Full race report →

Shape of the race

50% top SkiPushPullBBJRowCarryLungesWall ballsRoxzoneRuns

Xoliswaedge = 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 37%

Sled push faster than 63%

Sled pull faster than 43%

Burpee broad jump faster than 33%

Row faster than 39%

Farmers carry faster than 87%

Sandbag lunges faster than 85%

Wall balls faster than 44%

Roxzone faster than 56%

Runs (8 km) faster than 52%

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

Minutes against the typical finisher

SkiErg 0:10 slower

Sled push 0:15 faster

Sled pull 0:25 slower

Burpee broad jump 1:05 slower

Row 0:09 slower

Farmers carry 0:51 faster

Sandbag lunges 1:07 faster

Wall balls 0:15 slower

Roxzone 0:11 faster

Runs (8 km) 1:39 faster

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

The race as one bar: Xoliswa against the typical Pro Women finisher

Xoliswa1:28:55

4:065:085:243:405:346:125:346:485:305:205:242:095:334:185:487:055:31

Typical Pro Women1:30:46

3:514:585:243:555:465:475:385:435:485:115:513:005:555:256:026:505:42

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.

Burpee broad jump cost 1:05 against the typical Pro Women finisher at Cape Town Aug 2026. The burpee broad jump guide shows whether that is strength or pacing, and the workouts that fix it.

The RoxHype app

Fix burpee broad jump. Then beat 1:28:55.

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