🇿🇦Shirley Emms

RSA

5 races|4 divisions|2 seasons|HYROX PRO, HYROX PRO DOUBLES, HYROX DOUBLES, HYROX

HYROX PROWomen

Cape Town 2026 · Apr 2026

Top 50%#6,774 / 23,933

🇿🇦Cape TownApr 26

Avg 1:19:06·1 race

HYROX PRO DOUBLESWomen

Cape Town 2025 · Jul 2025

Top 25%#1,994 / 15,576

🇿🇦JohannesburgNov 25

🇿🇦Cape TownJul 25

Avg 1:10:46·2 races

HYROX DOUBLESWomen

Johannesburg I 2025 · Mar 2025

Top 5%#7,430 / 150,239

🇿🇦Johannesburg IMar 25

Avg 1:10:24·1 race

HYROXWomen

Cape Town 2024 · Sep 2024

Top 50%#40,618 / 144,505

🇿🇦Cape TownSep 24

Avg 1:25:43·1 race

Station Profile

vs 4,832 peers (1:01:48–1:15:32)

Dashed ring = cohort average · Outside = faster than peers

Strengths

Burpees+21.9%

Farmers+13.5%

Wall Balls+5.3%

Weaknesses

Sled Push-24.0%

Sandbag-6.7%

Sled Pull-3.0%

Race History

Event	Division	Date	Time	Rank	AG
🇿🇦Cape TownPRO	HYROX PRO	Apr 2026	1:19:06	#15	#2
🇿🇦JohannesburgPRO DOUBLES	HYROX PRO DOUBLES	Nov 2025	1:12:51	#7	#1
🇿🇦Cape TownPRO DOUBLES	HYROX PRO DOUBLES	Jul 2025	1:08:41	#4	#1
🇿🇦Johannesburg IDOUBLES	HYROX DOUBLES	Mar 2025	1:10:24	#2	#1
🇿🇦Cape TownHYROX	HYROX	Sep 2024	1:25:43	#41	#9

Performance Over Time

HYROX

HYROX DOUBLES

HYROX PRO DOUBLES

HYROX PRO

Split Analysis

Running Splits

Run 15r

Fast

3:16

Avg

3:53

Slow

5:39

Run 25r

Fast

4:36

Avg

4:57

Slow

5:14

Run 35r

Fast

4:51

Avg

5:11

Slow

5:32

Run 45r

Fast

4:48

Avg

5:17

Slow

5:37

Run 55r

Fast

4:55

Avg

5:21

Slow

5:57

Run 65r

Fast

4:57

Avg

5:16

Slow

5:49

Run 75r

Fast

4:56

Avg

5:15

Slow

5:41

Run 85r

Fast

5:11

Avg

5:30

Slow

5:47

Run Total5r

Fast

37:36

Avg

40:38

Slow

45:12

Best Run5r

Fast

4:36

Avg

4:57

Slow

5:14

Workout Splits

SkiErg4r

Fast

4:10

Avg

4:34

Slow

4:48

Sled Push4r

Fast

1:33

Avg

2:35

Slow

3:44

Sled Pull4r

Fast

4:07

Avg

4:34

Slow

5:07

Burpee Broad Jump5r

Fast

2:23

Avg

4:02

Slow

6:27

Row5r

Fast

4:37

Avg

4:53

Slow

5:14

Farmers Carry5r

Fast

1:31

Avg

2:01

Slow

2:40

Sandbag Lunges5r

Fast

2:42

Avg

3:39

Slow

4:10

Wall Balls5r

Fast

3:19

Avg

4:10

Slow

5:01

Roxzone

Roxzone Time5r

Fast

4:03

Avg

4:38

Slow

5:35

Split	Fastest	Average	Slowest	# Races
Running Splits
Run 1	3:16	3:53	5:39	5
Run 2	4:36	4:57	5:14	5
Run 3	4:51	5:11	5:32	5
Run 4	4:48	5:17	5:37	5
Run 5	4:55	5:21	5:57	5
Run 6	4:57	5:16	5:49	5
Run 7	4:56	5:15	5:41	5
Run 8	5:11	5:30	5:47	5
Run Total	37:36	40:38	45:12	5
Best Run	4:36	4:57	5:14	5
Workout Splits
SkiErg	4:10	4:34	4:48	4
Sled Push	1:33	2:35	3:44	4
Sled Pull	4:07	4:34	5:07	4
Burpee Broad Jump	2:23	4:02	6:27	5
Row	4:37	4:53	5:14	5
Farmers Carry	1:31	2:01	2:40	5
Sandbag Lunges	2:42	3:39	4:10	5
Wall Balls	3:19	4:10	5:01	5
Roxzone
Roxzone Time	4:03	4:38	5:35	5