HKG Hera Lau
4 HYROX races over 2 seasons: 2 solo, 2 in a team with 2 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 Hera Lau at each race, oldest on the left; lower is faster.The best was 1:45:19 at Hong Kong (Nov 2024); Hera Lau was 3:20 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Incheon | Oct 2024 | Open Women | 1:48:39 |
| Hong Kong | Nov 2024 | Open Women | 1:45:19 |
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 Hera Lau at each race, oldest on the left; lower is faster.The best was 1:23:57 at Hong Kong (May 2026); Hera Lau was 25:01 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Hong Kong | Jul 2025 | Doubles Women | 1:48:58 |
| Hong Kong | May 2026 | Doubles Women | 1:23:57 |
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.
4 results at 4 races
244th of 1,323 Doubles Women (faster than 81%). Against the 40 who finished around 1:24:54: most time gained on sled pull (0:59), most lost on the eight runs (2:25). Runs 5 to 8 took 2:28 more than runs 1 to 4 (them: 3:24 more).
| Part | Time | Typical here | vs 1,323 Doubles Women here |
|---|---|---|---|
| Run 1: | 4:43 | 4:38 | faster than 45% |
| SkiErg: | 4:47 | 5:11 | faster than 86% |
| Run 2: | 5:13 | 5:24 | faster than 60% |
| Sled push: | 1:42 | 2:03 | faster than 88% |
| Run 3: | 5:37 | 5:37 | faster than 49% |
| Sled pull: | 3:19 | 4:47 | faster than 98% |
| Run 4: | 5:28 | 5:39 | faster than 60% |
| Burpee broad jump: | 3:52 | 4:39 | faster than 79% |
| Run 5: | 5:21 | 5:45 | faster than 68% |
| Row: | 4:59 | 5:30 | faster than 90% |
| Run 6: | 5:25 | 5:46 | faster than 66% |
| Farmers carry: | 1:39 | 1:59 | faster than 90% |
| Run 7: | 5:35 | 5:45 | faster than 58% |
| Sandbag lunges: | 3:10 | 4:22 | faster than 95% |
| Run 8: | 7:09 | 7:52 | faster than 70% |
| Wall balls: | 3:55 | 4:59 | faster than 91% |
| Roxzone: | 12:11 | 13:27 | faster than 71% |
| Runs (8 km) | 44:28 | 46:39 | faster than 63% |
| Stations (8) | 27:23 | ||
| Finish | 1:23:57 | 1:34:48 | 244th of 1,323 · faster than 81% |
444th of 584 Doubles Women (faster than 24%).
| Part | Time | Typical here | vs 584 Doubles Women here |
|---|---|---|---|
| Run 1: | 4:38 | 4:01 | faster than 17% |
| SkiErg: | 4:43 | 5:06 | faster than 87% |
| Run 2: | 7:16 | 6:42 | faster than 26% |
| Sled push: | 2:03 | 2:12 | faster than 68% |
| Run 3: | 7:30 | 6:55 | faster than 30% |
| Sled pull: | 5:10 | 5:03 | faster than 45% |
| Run 4: | 7:58 | 7:00 | faster than 25% |
| Burpee broad jump: | 4:58 | 4:33 | faster than 36% |
| Run 5: | 8:25 | 7:18 | faster than 22% |
| Row: | 5:19 | 5:28 | faster than 66% |
| Run 6: | 8:00 | 7:14 | faster than 31% |
| Farmers carry: | 2:23 | 1:58 | faster than 8% |
| Run 7: | 8:14 | 7:11 | faster than 25% |
| Sandbag lunges: | 4:42 | 4:06 | faster than 27% |
| Run 8: | 12:50 | 7:21 | faster than 4% |
| Wall balls: | 5:30 | 4:52 | faster than 29% |
| Roxzone †: | 9:19 | ||
| Runs (8 km) | 1:04:51 | 54:23 | faster than 18% |
| Stations (8) | 34:48 | ||
| Finish | 1:48:58 | 1:37:47 | 444th of 584 · faster than 24% |
343rd of 525 Open Women (faster than 34%).
| Part | Time | Typical here | vs 525 Open Women here |
|---|---|---|---|
| Run 1: | 5:41 | 5:34 | faster than 43% |
| SkiErg: | 5:04 | 5:19 | faster than 73% |
| Run 2: | 6:09 | 5:39 | faster than 30% |
| Sled push: | 2:46 | 2:33 | faster than 35% |
| Run 3: | 6:52 | 6:05 | faster than 23% |
| Sled pull: | 5:56 | 6:21 | faster than 59% |
| Run 4: | 7:06 | 6:06 | faster than 18% |
| Burpee broad jump: | 7:02 | 6:36 | faster than 42% |
| Run 5: | 7:00 | 6:08 | faster than 24% |
| Row: | 5:16 | 5:34 | faster than 76% |
| Run 6: | 7:02 | 6:05 | faster than 22% |
| Farmers carry: | 2:34 | 2:27 | faster than 43% |
| Run 7: | 7:12 | 6:05 | faster than 20% |
| Sandbag lunges: | 6:27 | 5:08 | faster than 22% |
| Run 8: | 7:41 | 6:24 | faster than 21% |
| Wall balls: | 8:48 | 6:50 | faster than 22% |
| Roxzone: | 6:52 | 7:23 | faster than 60% |
| Runs (8 km) | 54:39 | 48:32 | faster than 25% |
| Stations (8) | 43:53 | ||
| Finish | 1:45:19 | 1:37:33 | 343rd of 525 · faster than 34% |
60th of 72 Open Women (faster than 16%).
| Part | Time | Typical here | vs 72 Open Women here |
|---|---|---|---|
| Run 1: | 4:31 | 4:12 | faster than 35% |
| SkiErg: | 4:59 | 5:15 | faster than 78% |
| Run 2: | 6:45 | 5:48 | faster than 16% |
| Sled push: | 2:39 | 2:41 | faster than 52% |
| Run 3: | 7:43 | 6:03 | faster than 8% |
| Sled pull: | 5:47 | 5:41 | faster than 45% |
| Run 4: | 7:23 | 6:02 | faster than 11% |
| Burpee broad jump: | 8:04 | 5:41 | faster than 9% |
| Run 5: | 7:23 | 6:14 | faster than 15% |
| Row: | 5:38 | 5:24 | faster than 30% |
| Run 6: | 7:23 | 6:03 | faster than 14% |
| Farmers carry: | 2:51 | 2:15 | faster than 26% |
| Run 7: | 7:21 | 6:09 | faster than 15% |
| Sandbag lunges: | 6:51 | 4:30 | faster than 9% |
| Run 8: | 8:23 | 6:49 | faster than 15% |
| Wall balls: | 7:22 | 6:15 | faster than 33% |
| Roxzone: | 7:46 | 6:54 | faster than 33% |
| Runs (8 km) | 56:47 | 47:55 | faster than 15% |
| Stations (8) | 44:11 | ||
| Finish | 1:48:39 | 1:35:20 | 60th of 72 · faster than 16% |
How to read
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. † 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. 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.
The fastest Hera has done each station
| Part | Best | Race | Typical |
|---|---|---|---|
| SkiErg | 4:59 | Incheon 2024 · best of 2 | 5:16 |
| Sled push | 2:39 | Incheon 2024 · best of 2 | 2:55 |
| Sled pull | 5:47 | Incheon 2024 · best of 2 | 5:47 |
| Burpee broad jump | 7:02 | Hong Kong 2024 · best of 2 | 6:46 |
| Row | 5:16 | Hong Kong 2024 · best of 2 | 5:31 |
| Farmers carry | 2:34 | Hong Kong 2024 · best of 2 | 2:19 |
| Sandbag lunges | 6:27 | Hong Kong 2024 · best of 2 | 5:13 |
| Wall balls | 7:22 | Incheon 2024 · best of 2 | 6:43 |
| Runs (8 km) | 54:39 | Hong Kong 2024 · best of 2 | 46:44 |
| Roxzone | 6:52 | Hong Kong 2024 · best of 2 | 7:57 |
How to read
Each station's best across Hera'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.
2 team partners
- Carmen Tsang1 race
- Martina Feltracco1 race
From the team results above. A name opens the search: a partner can have more than one page.
Hong Kong 2024, against 525 Open Women
Shape of the race
This chart shows where Hera sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on Row (faster than 77% of the field), weakest on Wall balls (faster than 22%).
See the numbers
| Part | Hera: faster than |
|---|---|
| Ski | 74% |
| Push | 36% |
| Pull | 59% |
| BBJ | 43% |
| Row | 77% |
| Carry | 44% |
| Lunges | 22% |
| Wall balls | 22% |
| Roxzone | 60% |
| Runs | 25% |
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 Hera beat on each part of the race, at this race.Best: Row (faster than 77%); weakest: Wall balls (faster than 22%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Hera's time on each part against the typical Open Women finisher at this race.Best: Roxzone (0:31 faster); weakest: Runs (8 km) (6:07 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: Hera 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.Hera: 54:43 running, 43:53 at the stations and 6:52 in the roxzone; the longest station was the wall balls (8:48).Below, Typical Open Women: 48:06 running, 40:48 at the stations and 7:23 in the roxzone; the longest station was the wall balls (6:50).
See the numbers
| Part | Hera | Typical Open Women |
|---|---|---|
| Run 1 | 5:41 | 5:34 |
| SkiErg | 5:04 | 5:19 |
| Run 2 | 6:09 | 5:39 |
| Sled push | 2:46 | 2:33 |
| Run 3 | 6:52 | 6:05 |
| Sled pull | 5:56 | 6:21 |
| Run 4 | 7:06 | 6:06 |
| Burpee broad jump | 7:02 | 6:36 |
| Run 5 | 7:00 | 6:08 |
| Row | 5:16 | 5:34 |
| Run 6 | 7:02 | 6:05 |
| Farmers carry | 2:34 | 2:27 |
| Run 7 | 7:12 | 6:05 |
| Sandbag lunges | 6:27 | 5:08 |
| Run 8 | 7:41 | 6:24 |
| Wall balls | 8:48 | 6:50 |
| Roxzone | 6:52 | 7:23 |
| Finish | 1:45:19 | 1:37:33 |
The race in order, left to right. A wider block than the one below is slower than typical.
Wall balls cost 1:58 against the typical Open Women finisher at Hong Kong 2024. The wall balls guide shows whether that is strength or pacing, and the workouts that fix it.
Fix wall balls. Then beat 1:45:19.
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.
