HKG Conny Shum
6 HYROX races over 2 seasons: 2 solo, 4 in a team with 5 partners.
One best per race type
Finish time, race by race: one race type at a time
Oldest to newest; a line going down means getting fasterThis line shows the finish time of Conny Shum at each race, oldest on the left; lower is faster.The best was 1:54:12 at Hong Kong (Jul 2025); Conny Shum was 0:58 slower at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Hong Kong | Jul 2025 | Open Women | 1:54:12 |
| Shenzhen | Dec 2025 | Open Women | 1:55:10 |
Each dot is one Open Women race; click one for that race's report. Not enough complete, clean Open Women races yet to measure the change.
This line shows the finish time of Conny Shum at each race, oldest on the left; lower is faster.The best was 1:28:57 at Hong Kong (May 2026); Conny Shum was 13:40 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Hong Kong | Nov 2024 | Doubles Women | 1:42:37 |
| Bangkok | May 2025 | Doubles Women | 1:32:22 |
| Hong Kong | May 2026 | Doubles Women | 1:28:57 |
Each dot is one Doubles Women race; click one for that race's report. Not enough complete, clean Doubles Women races yet to measure the change. Team times are shared with a partner, so they move with who you race with.
6 results at 5 races
428th of 1,323 Doubles Women (faster than 67%). Against the 40 who finished around 1:28:05: most time gained on burpee broad jump (0:35), most lost on the eight runs (1:41). Runs 5 to 8 took 4:20 more than runs 1 to 4 (them: 3:29 more).
| Part | Time | Typical here | vs 1,323 Doubles Women here |
|---|---|---|---|
| Run 1: | 4:26 | 4:38 | faster than 61% |
| SkiErg: | 5:07 | 5:11 | faster than 58% |
| Run 2: | 5:04 | 5:24 | faster than 68% |
| Sled push: | 1:49 | 2:03 | faster than 78% |
| Run 3: | 5:23 | 5:37 | faster than 63% |
| Sled pull: | 4:00 | 4:47 | faster than 85% |
| Run 4: | 5:32 | 5:39 | faster than 57% |
| Burpee broad jump: | 3:39 | 4:39 | faster than 86% |
| Run 5: | 5:44 | 5:45 | faster than 50% |
| Row: | 5:25 | 5:30 | faster than 60% |
| Run 6: | 5:37 | 5:46 | faster than 57% |
| Farmers carry: | 1:44 | 1:59 | faster than 83% |
| Run 7: | 5:39 | 5:45 | faster than 55% |
| Sandbag lunges: | 3:42 | 4:22 | faster than 78% |
| Run 8: | 7:45 | 7:52 | faster than 53% |
| Wall balls: | 4:41 | 4:59 | faster than 61% |
| Roxzone: | 13:48 | 13:27 | faster than 45% |
| Runs (8 km) | 45:06 | 46:39 | faster than 59% |
| Stations (8) | 30:07 | ||
| Finish | 1:28:57 | 1:34:48 | 428th of 1,323 · faster than 67% |
345th of 460 Open Women (faster than 25%).
| Part | Time | Typical here | vs 460 Open Women here |
|---|---|---|---|
| Run 1: | 5:00 | 4:22 | faster than 19% |
| SkiErg: | 6:22 | 5:37 | faster than 12% |
| Run 2: | 6:33 | 6:04 | faster than 31% |
| Sled push: | 2:57 | 3:17 | faster than 70% |
| Run 3: | 7:08 | 6:21 | faster than 26% |
| Sled pull: | 6:33 | 6:27 | faster than 48% |
| Run 4: | 7:01 | 6:17 | faster than 27% |
| Burpee broad jump: | 6:47 | 6:30 | faster than 43% |
| Run 5: | 7:35 | 6:34 | faster than 25% |
| Row: | 6:01 | 5:45 | faster than 31% |
| Run 6: | 7:13 | 6:29 | faster than 28% |
| Farmers carry: | 2:03 | 2:23 | faster than 78% |
| Run 7: | 7:22 | 6:29 | faster than 26% |
| Sandbag lunges: | 6:06 | 5:18 | faster than 31% |
| Run 8: | 7:02 | 6:13 | faster than 29% |
| Wall balls: | 14:01 | 7:32 | faster than 6% |
| Roxzone: | 9:33 | 7:36 | faster than 18% |
| Runs (8 km) | 54:51 | 49:33 | faster than 29% |
| Stations (8) | 50:50 | ||
| Finish | 1:55:10 | 1:42:15 | 345th of 460 · faster than 25% |
365th of 523 Open Women (faster than 30%).
| Part | Time | Typical here | vs 523 Open Women here |
|---|---|---|---|
| Run 1: | 3:47 | 3:32 | faster than 33% |
| SkiErg: | 5:59 | 5:30 | faster than 16% |
| Run 2: | 6:36 | 6:06 | faster than 31% |
| Sled push: | 3:05 | 3:37 | faster than 77% |
| Run 3: | 7:02 | 6:28 | faster than 30% |
| Sled pull: | 7:29 | 6:54 | faster than 37% |
| Run 4: | 7:06 | 6:33 | faster than 29% |
| Burpee broad jump: | 8:12 | 7:08 | faster than 30% |
| Run 5: | 6:56 | 6:53 | faster than 47% |
| Row: | 5:48 | 5:43 | faster than 45% |
| Run 6: | 6:49 | 6:40 | faster than 44% |
| Farmers carry: | 2:20 | 2:35 | faster than 67% |
| Run 7: | 7:08 | 6:37 | faster than 32% |
| Sandbag lunges: | 6:18 | 5:52 | faster than 40% |
| Run 8: | 7:31 | 6:53 | faster than 35% |
| Wall balls: | 10:25 | 7:29 | faster than 18% |
| Roxzone †: | 11:41 | ||
| Runs (8 km) | 52:55 | 50:10 | faster than 37% |
| Stations (8) | 49:36 | ||
| Finish | 1:54:12 | 1:44:20 | 365th of 523 · faster than 30% |
274th of 705 Doubles Women (faster than 61%).
| Part | Time | Typical here | vs 705 Doubles Women here |
|---|---|---|---|
| Run 1: | 5:47 | 6:17 | faster than 69% |
| SkiErg: | 5:15 | 5:06 | faster than 34% |
| Run 2: | 5:53 | 6:29 | faster than 72% |
| Sled push: | 1:51 | 2:00 | faster than 69% |
| Run 3: | 6:02 | 6:47 | faster than 75% |
| Sled pull: | 5:21 | 5:00 | faster than 36% |
| Run 4: | 6:07 | 6:49 | faster than 73% |
| Burpee broad jump: | 4:30 | 4:15 | faster than 42% |
| Run 5: | 5:57 | 6:56 | faster than 81% |
| Row: | 5:33 | 5:27 | faster than 40% |
| Run 6: | 6:00 | 6:55 | faster than 79% |
| Farmers carry: | 1:49 | 1:57 | faster than 72% |
| Run 7: | 6:04 | 6:58 | faster than 78% |
| Sandbag lunges: | 4:20 | 4:09 | faster than 40% |
| Run 8: | 6:11 | 7:09 | faster than 75% |
| Wall balls: | 5:04 | 4:29 | faster than 27% |
| Roxzone: | 10:44 | 9:05 | faster than 26% |
| Runs (8 km) | 47:58 | 54:36 | faster than 77% |
| Stations (8) | 33:43 | ||
| Finish | 1:32:22 | 1:36:40 | 274th of 705 · faster than 61% |
337th of 453 Doubles Women (faster than 25%).
| Part | Time | Typical here | vs 453 Doubles Women here |
|---|---|---|---|
| Run 1: | 7:07 | 6:10 | faster than 17% |
| SkiErg: | 5:29 | 4:54 | faster than 10% |
| Run 2: | 6:31 | 6:10 | faster than 35% |
| Sled push: | 1:42 | 1:41 | faster than 46% |
| Run 3: | 6:37 | 6:32 | faster than 46% |
| Sled pull: | 6:15 | 4:54 | faster than 16% |
| Run 4: | 7:00 | 6:39 | faster than 37% |
| Burpee broad jump: | 6:25 | 4:25 | faster than 10% |
| Run 5: | 7:08 | 6:41 | faster than 36% |
| Row: | 5:54 | 5:19 | faster than 13% |
| Run 6: | 6:28 | 6:40 | faster than 57% |
| Farmers carry: | 1:45 | 1:56 | faster than 78% |
| Run 7: | 7:11 | 6:35 | faster than 30% |
| Sandbag lunges: | 5:00 | 3:48 | faster than 11% |
| Run 8: | 8:06 | 6:48 | faster than 22% |
| Wall balls: | 5:12 | 4:35 | faster than 27% |
| Roxzone: | 8:53 | 7:46 | faster than 28% |
| Runs (8 km) | 56:06 | 52:24 | faster than 34% |
| Stations (8) | 37:42 | ||
| Finish | 1:42:37 | 1:32:17 | 337th of 453 · faster than 25% |
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 Conny has done each station
| Part | Best | Race | Typical |
|---|---|---|---|
| SkiErg | 5:59 | Hong Kong 2025 · best of 2 | 5:16 |
| Sled push | 2:57 | Shenzhen 2025 · best of 2 | 2:55 |
| Sled pull | 6:33 | Shenzhen 2025 · best of 2 | 5:47 |
| Burpee broad jump | 6:47 | Shenzhen 2025 · best of 2 | 6:46 |
| Row | 5:48 | Hong Kong 2025 · best of 2 | 5:31 |
| Farmers carry | 2:03 | Shenzhen 2025 · best of 2 | 2:19 |
| Sandbag lunges | 6:06 | Shenzhen 2025 · best of 2 | 5:13 |
| Wall balls | 10:25 | Hong Kong 2025 · best of 2 | 6:43 |
| Runs (8 km) | 52:55 | Hong Kong 2025 · best of 2 | 46:44 |
| Roxzone | 9:33 | Shenzhen 2025 | 7:57 |
How to read
Each station's best across Conny's Open Women races, from different races, against the typical Open Women split. Venues differ (sled carpets, run laps, where the mats sit), so a best can owe something to the venue.
5 team partners
- Mandy Mok2 races
- Iris Lau1 race
- Navi Sung1 race
- Rachal W.y. Chow1 race
- Rachel Chow1 race
From the team results above. A name opens the search: a partner can have more than one page.
Hong Kong 2025, against 523 Open Women
Shape of the race
This chart shows where Conny sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on Push (faster than 78% of the field), weakest on Roxzone (faster than 11%).
See the numbers
| Part | Conny: faster than |
|---|---|
| Ski | 17% |
| Push | 78% |
| Pull | 37% |
| BBJ | 30% |
| Row | 45% |
| Carry | 68% |
| Lunges | 40% |
| Wall balls | 19% |
| Roxzone | 11% |
| Runs | 38% |
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 Conny beat on each part of the race, at this race.Best: Sled push (faster than 78%); weakest: Roxzone (faster than 11%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Conny's time on each part against the typical Open Women finisher at this race.Best: Sled push (0:32 faster); weakest: Roxzone (3:26 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: Conny against the typical Open Women 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.Conny: 52:55 running, 49:35 at the stations and 11:41 in the roxzone; the longest station was the wall balls (10:25).Below, Typical Open Women: 49:42 running, 44:48 at the stations and 8:15 in the roxzone; the longest station was the wall balls (7:29).
See the numbers
| Part | Conny | Typical Open Women |
|---|---|---|
| Run 1 | 3:47 | 3:32 |
| SkiErg | 5:59 | 5:30 |
| Run 2 | 6:36 | 6:06 |
| Sled push | 3:05 | 3:37 |
| Run 3 | 7:02 | 6:28 |
| Sled pull | 7:29 | 6:54 |
| Run 4 | 7:06 | 6:33 |
| Burpee broad jump | 8:12 | 7:08 |
| Run 5 | 6:56 | 6:53 |
| Row | 5:48 | 5:43 |
| Run 6 | 6:49 | 6:40 |
| Farmers carry | 2:20 | 2:35 |
| Run 7 | 7:08 | 6:37 |
| Sandbag lunges | 6:18 | 5:52 |
| Run 8 | 7:31 | 6:53 |
| Wall balls | 10:25 | 7:29 |
| Roxzone | 11:41 | 8:15 |
| Finish | 1:54:12 | 1:44:20 |
The race in order, left to right. A wider block than the one below is slower than typical.
Roxzone cost 3:26 against the typical Open Women finisher at Hong Kong 2025. The pacing guide is where that time comes back.
Fix roxzone. Then beat 1:54:12.
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- 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
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