Athlete · Open Women · 30-34 ·

RSA

Zintle Ndabambi

2 HYROX results (1 solo, 1 in a team) over 2 seasons. Personal bests: Open Women 2:08:09 (Cape Town Apr 2026) · Doubles Women 2:02:36 (Cape Town Aug 2026).

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2:08:09 Open Women time · Cape Town Apr 2026 also raced Doubles Women: each has its own best below

429th of 546 Open Women place · Cape Town Apr 2026 among Open Women finishers there

2:02:36 latest race · Cape Town Aug 2026 first Doubles Women race Doubles Women with Smangele Malema

Sandbag lunges strongest segment · Cape Town Apr 2026 faster than 47% of the Open 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

Open Women2:08:09Cape Town Apr 2026 · 1 race Doubles Women2:02:36Cape Town Aug 2026 · 1 race · with Smangele Malema

Every race

2 results

tap a race for its full report

Race	Division	Time	Place	Runs	Stations	Roxzone
Cape Town Aug 2026 16 Aug 2026team: Smangele Malema, Zintle Ndabambiwhat the whole field did →	Doubles Women · team 30-34	2:02:36	1073rd of 1,196	1:10:40	42:00	10:01	splits SkiErg5:36Sled push2:06Sled pull6:50Burpee broad jump7:45Row6:02Farmers carry2:17Sandbag lunges5:25Wall balls5:59Run 15:48Run 27:30Run 37:40Run 48:58Run 58:56Run 612:51Run 78:23Run 810:39Full report for this race →
Cape Town Apr 2026 5 Apr 2026what the whole field did →	Open Women · 30-34	2:08:09	429th of 546	1:03:59	53:53	10:23	splits SkiErg5:58Sled push3:59Sled pull8:19Burpee broad jump10:09Row5:55Farmers carry2:41Sandbag lunges5:45Wall balls11:07Run 14:57Run 27:29Run 37:54Run 48:23Run 58:31Run 68:28Run 78:32Run 89:49Full 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 Women race

Cape Town Apr 2026, against 546 Open Women

Full race report →

Shape of the race

50% top SkiPushPullBBJRowCarryLungesWall ballsRoxzoneRuns

Zintleedge = 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 11%

Sled push faster than 17%

Sled pull faster than 18%

Burpee broad jump faster than 24%

Row faster than 44%

Farmers carry faster than 33%

Sandbag lunges faster than 47%

Wall balls faster than 20%

Roxzone faster than 13%

Runs (8 km) faster than 24%

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

Minutes against the typical finisher

SkiErg 0:38 slower

Sled push 0:50 slower

Sled pull 2:02 slower

Burpee broad jump 2:22 slower

Row 0:09 slower

Farmers carry 0:15 slower

Sandbag lunges 0:13 slower

Wall balls 3:20 slower

Roxzone 3:19 slower

Runs (8 km) 9:54 slower

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

The race as one bar: Zintle against the typical Open Women finisher

Zintle2:08:09

4:575:587:293:597:548:198:2310:098:315:558:282:418:325:459:4911:0710:23

Typical Open Women1:44:33

4:335:206:323:096:546:176:537:477:035:466:522:266:545:327:447:477:04

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.

Wall balls cost 3:20 against the typical Open Women finisher at Cape Town Apr 2026. The wall balls guide shows whether that is strength or pacing, and the workouts that fix it.

The RoxHype app

Fix wall balls. Then beat 2:08:09.

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