Athlete · Open Men · 30-34 ·

HKG

Hau Lun Lai

2 HYROX results (1 solo, 1 in a team) over 2 seasons. Personal bests: Open Men 2:11:23 (Hong Kong 2026) · Doubles Mixed 1:36:22 (Bangkok 2026).

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2:11:23 Open Men time · Hong Kong 2026 also raced Doubles Mixed: each has its own best below

1900th of 2,099 Open Men place · Hong Kong 2026 among Open Men finishers there

1:36:22 latest race · Bangkok 2026 first Doubles Mixed race Doubles Mixed with Yik Lam Yu

Sled push strongest segment · Hong Kong 2026 faster than 31% of the Open Men 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 Men2:11:23Hong Kong 2026 · 1 race Doubles Mixed1:36:22Bangkok 2026 · 1 race · with Yik Lam Yu

Every race

2 results

tap a race for its full report

Race	Division	Time	Place	Runs	Stations	Roxzone
Bangkok 2026 13 Aug 2026team: Hau Lun Lai, Yik Lam Yuwhat the whole field did →	Doubles Mixed · team 30-34	1:36:22	top 45% 800/1,801	51:41	34:40	10:04	splits SkiErg4:44Sled push2:26Sled pull4:56Burpee broad jump4:24Row5:12Farmers carry2:03Sandbag lunges5:19Wall balls5:36Run 16:42Run 25:52Run 36:11Run 46:11Run 56:14Run 66:15Run 76:40Run 87:39Full report for this race →
Hong Kong 2026 8 May 2026what the whole field did →	Open Men · 30-34	2:11:23	1900th of 2,099	51:12*	1:02:24*	17:51	splits SkiErg5:27Sled push3:44Sled pull6:48Burpee broad jump8:05Row6:01Farmers carry3:24Sandbag lunges10:39Wall balls18:16Run 15:06Run 25:51Run 35:52Run 45:47Run 56:03Run 65:51Run 75:45Run 810:59Full 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. * 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. How the numbers are made.

Station profile · best Open Men race

Hong Kong 2026, against 2,099 Open Men

Full race report →

Shape of the race

50% top SkiPushPullBBJRowCarryLungesWall ballsRoxzoneRuns

Hauedge = 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 31%

Sled pull faster than 22%

Burpee broad jump faster than 20%

Row faster than 8%

Farmers carry faster than 15%

Sandbag lunges faster than 5%

Wall balls faster than 5%

Roxzone faster than 11%

Runs (8 km) faster than 14%

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

Minutes against the typical finisher

SkiErg 0:38 slower

Sled push 0:27 slower

Sled pull 1:21 slower

Burpee broad jump 1:56 slower

Row 0:56 slower

Farmers carry 0:54 slower

Sandbag lunges 4:32 slower

Wall balls 9:36 slower

Roxzone 5:12 slower

Runs (8 km) 11:01 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: Hau against the typical Open Men finisher

Hau2:11:23

5:065:275:513:445:526:485:478:056:036:015:513:245:4510:3910:5918:1617:51

Typical Open Men1:34:40

3:484:494:323:174:485:274:516:094:595:054:572:304:576:077:058:4012:39

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 9:36 against the typical Open Men finisher at Hong Kong 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 2:11:23.

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