Ruan Vlok
2024 Cape Town • Season 7
Male Open30-34
1:21:56
Total Time
44:31
Running Time
31:09
Workout Time
6:20
Roxzone Time
14/17
Stations Ahead of Avg
Running Performance
Time per run segment vs division average
Div Avg
Ruan Vlok
Workout Performance
Time per workout station vs division average
Div Avg
Ruan Vlok
Race Progression
Cumulative time through the race
Div Avg
Ruan Vlok
↑ Strengths
Fastest Run
4:57(Run 1)
Fastest Workout
1:47(Sled Push)
Beat Division Avg14 stations
↓ Areas to Improve
Slowest Run
5:57(Run 5)
Slowest Workout
5:56(Burpee Broad Jump)
Behind Division Avg3 stations
Station Breakdown
| # | Station | Type | Time | Rank | Div Avg | vs Avg |
|---|---|---|---|---|---|---|
| 1 | Rox Zone | roxzone | 6:20 | — | 7:52 | -1:32 |
| 2 | Run 1 | run | 4:57 | — | 5:05 | -0:08 |
| 3 | SkiErg | workout | 4:11 | — | 4:22 | -0:11 |
| 4 | Run 2 | run | 5:01 | — | 5:11 | -0:10 |
| 5 | Sled Push | workout | 1:47 | — | 2:21 | -0:34 |
| 6 | Run 3 | run | 5:42 | — | 5:41 | +0:01 |
| 7 | Sled Pull | workout | 4:17 | — | 5:07 | -0:50 |
| 8 | Run 4 | run | 5:54 | — | 5:48 | +0:06 |
| 9 | Burpee Broad Jump | workout | 5:56 | — | 6:14 | -0:18 |
| 10 | Run 5 | run | 5:57 | — | 6:13 | -0:16 |
| 11 | Row Erg | workout | 4:37 | — | 5:02 | -0:25 |
| 12 | Run 6 | run | 5:47 | — | 5:41 | +0:06 |
| 13 | Farmers Carry | workout | 1:47 | — | 2:18 | -0:31 |
| 14 | Run 7 | run | 5:29 | — | 5:41 | -0:12 |
| 15 | Sandbag Lunges | workout | 4:23 | — | 5:56 | -1:33 |
| 16 | Run 8 | run | 5:46 | — | 6:40 | -0:54 |
| 17 | Wall Balls | workout | 4:11 | — | 7:21 | -3:10 |