HKG Adrian Lau
4 HYROX races over 2 seasons: 3 solo, 1 in a team with 3 partners.
One best per race type
Open Men: finish time, race by race
Oldest to newest; a line going down means getting fasterThis line shows the finish time of Adrian Lau at each race, oldest on the left; lower is faster.The best was 1:26:47 at Hong Kong (May 2026); Adrian Lau was 15:28 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Taipei | Apr 2025 | Open Men | 1:42:15 |
| Hong Kong | Jul 2025 | Open Men | 1:45:32 |
| Hong Kong | May 2026 | Open Men | 1:26:47 |
Each dot is one Open Men race; click one for that race's report. From the first Open Men race to the best: 15:28 faster (1:42:15 to 1:26:47).
4 results at 3 races
598th of 2,099 Open Men (faster than 71%). Against the 63 who finished around 1:27:25: most time gained on sandbag lunges (1:45), most lost on the eight runs (2:38). Runs 5 to 8 took 3:33 more than runs 1 to 4 (them: 3:20 more).
| Part | Time | Typical here | vs 2,099 Open Men here |
|---|---|---|---|
| Run 1: | 3:46 | 3:48 | faster than 52% |
| SkiErg: | 4:31 | 4:49 | faster than 79% |
| Run 2: | 4:40 | 4:32 | faster than 42% |
| Sled push: | 2:50 | 3:17 | faster than 74% |
| Run 3: | 4:51 | 4:48 | faster than 48% |
| Sled pull: | 4:31 | 5:27 | faster than 77% |
| Run 4: | 4:49 | 4:51 | faster than 52% |
| Burpee broad jump: | 4:47 | 6:09 | faster than 79% |
| Run 5: | 5:00 | 4:59 | faster than 49% |
| Row: | 4:43 | 5:05 | faster than 82% |
| Run 6: | 5:06 | 4:57 | faster than 43% |
| Farmers carry: | 2:02 | 2:30 | faster than 79% |
| Run 7: | 4:49 | 4:57 | faster than 55% |
| Sandbag lunges: | 3:49 | 6:07 | faster than 96% |
| Run 8: | 6:45 | 7:05 | faster than 58% |
| Wall balls: | 6:23 | 8:40 | faster than 79% |
| Roxzone: | 13:30 | 12:39 | faster than 39% |
| Runs (8 km) | 39:44 | 40:11 | faster than 53% |
| Stations (8) | 33:36 | ||
| Finish | 1:26:47 | 1:36:16 | 598th of 2,099 · faster than 71% |
744th of 1,188 Open Men (faster than 37%). Against the 35 who finished around 1:47:02: most time gained on wall balls (2:03), most lost on the eight runs (1:07). Runs 5 to 8 took 2:08 more than runs 1 to 4 (them: 4:41 more).
| Part | Time | Typical here | vs 1,188 Open Men here |
|---|---|---|---|
| Run 1: | 5:48 | 3:19 | faster than 10% |
| SkiErg: | 4:41 | 4:46 | faster than 58% |
| Run 2: | 5:48 | 5:30 | faster than 35% |
| Sled push: | 3:18 | 3:51 | faster than 72% |
| Run 3: | 6:29 | 5:56 | faster than 31% |
| Sled pull: | 5:28 | 6:19 | faster than 68% |
| Run 4: | 6:21 | 5:57 | faster than 36% |
| Burpee broad jump: | 6:47 | 6:16 | faster than 39% |
| Run 5: | 6:32 | 6:14 | faster than 42% |
| Row: | 5:10 | 5:06 | faster than 46% |
| Run 6: | 6:35 | 6:03 | faster than 32% |
| Farmers carry: | 2:36 | 2:28 | faster than 43% |
| Run 7: | 6:18 | 6:00 | faster than 40% |
| Sandbag lunges: | 5:22 | 6:04 | faster than 65% |
| Run 8: | 7:09 | 6:29 | faster than 37% |
| Wall balls: | 5:54 | 7:35 | faster than 78% |
| Roxzone †: | 15:16 | ||
| Runs (8 km) | 51:00 | 45:58 | faster than 31% |
| Stations (8) | 39:16 | ||
| Finish | 1:45:32 | 1:38:22 | 744th of 1,188 · faster than 37% |
375th of 688 Open Men (faster than 45%).
| Part | Time | Typical here | vs 688 Open Men here |
|---|---|---|---|
| Run 1: | 6:11 | 5:46 | faster than 32% |
| SkiErg: | 5:16 | 4:47 | faster than 16% |
| Run 2: | 5:28 | 5:21 | faster than 45% |
| Sled push: | 3:12 | 3:09 | faster than 48% |
| Run 3: | 5:58 | 5:37 | faster than 39% |
| Sled pull: | 6:25 | 6:25 | faster than 50% |
| Run 4: | 6:32 | 5:44 | faster than 30% |
| Burpee broad jump: | 6:45 | 5:54 | faster than 35% |
| Run 5: | 7:06 | 6:07 | faster than 28% |
| Row: | 5:52 | 5:22 | faster than 20% |
| Run 6: | 6:10 | 5:48 | faster than 40% |
| Farmers carry: | 2:51 | 2:25 | faster than 32% |
| Run 7: | 5:55 | 5:55 | faster than 48% |
| Sandbag lunges: | 4:26 | 5:34 | faster than 78% |
| Run 8: | 7:39 | 7:33 | faster than 48% |
| Wall balls: | 5:18 | 6:55 | faster than 81% |
| Roxzone: | 11:19 | 8:17 | faster than 16% |
| Runs (8 km) | 50:56 | 48:07 | faster than 41% |
| Stations (8) | 40:05 | ||
| Finish | 1:42:15 | 1:39:29 | 375th of 688 · faster than 45% |
How to read
Place is the position among timed finishers in the same race, division and gender; a doubles place is the team's, and a relay place is among all relay teams at that race (relay teams are ranked together). 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. † This venue did not time the roxzone: the figure is the finish minus runs and stations, and part of the walk is inside the run laps there, so it is shorter than at other venues. A dash in runs, stations and roxzone on a result from the live results service means the splits are not in yet (finish time only). The age group is the one entered for that race; for a team it is the team’s age group. A dash means the organiser did not publish that number for the result. * At that edition running was under 44% of the typical finish (48% is normal): the timing mats counted some running as station time, so its runs look faster and its stations slower than they were.
The fastest Adrian has done each station
| Part | Best | Race | Typical |
|---|---|---|---|
| SkiErg | 4:31 | Hong Kong 2026 · best of 3 | 4:34 |
| Sled push | 2:50 | Hong Kong 2026 · best of 3 | 3:04 |
| Sled pull | 4:31 | Hong Kong 2026 · best of 3 | 4:57 |
| Burpee broad jump | 4:47 | Hong Kong 2026 · best of 3 | 5:38 |
| Row | 4:43 | Hong Kong 2026 · best of 3 | 4:53 |
| Farmers carry | 2:02 | Hong Kong 2026 · best of 3 | 2:11 |
| Sandbag lunges | 3:49 | Hong Kong 2026 · best of 3 | 5:20 |
| Wall balls | 5:18 | Taipei 2025 · best of 3 | 7:03 |
| Runs (8 km) | 39:44 | Hong Kong 2026 · best of 3 | 41:47 |
| Roxzone | 11:19 | Taipei 2025 · best of 2 | 7:23 |
How to read
Each station's best across Adrian's Open Men races, from different races, against the typical Open Men split. Venues differ (sled carpets, run laps, where the mats sit), so a best can owe something to the venue.
3 team partners
- Bernard Chan1 race
- Frederick Cheung1 race
- Matthew Lo1 race
From the team results above. A name opens the search: a partner can have more than one page.
Hong Kong 2026, against 2,099 Open Men
Shape of the race
This chart shows where Adrian sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on Lunges (faster than 97% of the field), weakest on Roxzone (faster than 40%).
See the numbers
| Part | Adrian: faster than |
|---|---|
| Ski | 80% |
| Push | 74% |
| Pull | 78% |
| BBJ | 80% |
| Row | 83% |
| Carry | 79% |
| Lunges | 97% |
| Wall balls | 79% |
| Roxzone | 40% |
| Runs | 53% |
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 Adrian beat on each part of the race, at this race.Best: Sandbag lunges (faster than 97%); weakest: Roxzone (faster than 40%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Adrian's time on each part against the typical Open Men finisher at this race.Best: Sandbag lunges (2:18 faster); weakest: Roxzone (0:51 slower).
Green, left of centre: faster than the typical Open Men finisher at this race. Orange, right: slower, and by how much.
The race as one bar: Adrian against the typical Open 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.Adrian: 39:47 running, 33:36 at the stations and 13:30 in the roxzone; the longest station was the wall balls (6:23).Below, Typical Open Men: 39:57 running, 42:04 at the stations and 12:39 in the roxzone; the longest station was the wall balls (8:40).
See the numbers
| Part | Adrian | Typical Open Men |
|---|---|---|
| Run 1 | 3:46 | 3:48 |
| SkiErg | 4:31 | 4:49 |
| Run 2 | 4:40 | 4:32 |
| Sled push | 2:50 | 3:17 |
| Run 3 | 4:51 | 4:48 |
| Sled pull | 4:31 | 5:27 |
| Run 4 | 4:49 | 4:51 |
| Burpee broad jump | 4:47 | 6:09 |
| Run 5 | 5:00 | 4:59 |
| Row | 4:43 | 5:05 |
| Run 6 | 5:06 | 4:57 |
| Farmers carry | 2:02 | 2:30 |
| Run 7 | 4:49 | 4:57 |
| Sandbag lunges | 3:49 | 6:07 |
| Run 8 | 6:45 | 7:05 |
| Wall balls | 6:23 | 8:40 |
| Roxzone | 13:30 | 12:39 |
| Finish | 1:26:47 | 1:36:16 |
The race in order, left to right. A wider block than the one below is slower than typical.
Roxzone cost 0:51 against the typical Open Men finisher at Hong Kong 2026. The pacing guide is where that time comes back.
Fix roxzone. Then beat 1:26:47.
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.
