HKG Ka Ho Lau
4 HYROX races over 2 seasons: 2 solo, 2 in a team with 4 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 Ka Ho Lau at each race, oldest on the left; lower is faster.The best was 1:26:28 at Melbourne (Dec 2025); Ka Ho Lau was 5:36 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Perth | Sep 2025 | Open Men | 1:32:04 |
| Melbourne | Dec 2025 | Open Men | 1:26:28 |
Each dot is one Open Men race; click one for that race's report. Not enough complete, clean Open Men races yet to measure the change.
4 results at 4 races
1,595th of 2,868 Open Men (faster than 44%). Against the 87 who finished around 1:26:18: most time gained on burpee broad jump (1:05), most lost on sled push (1:12). Runs 5 to 8 took 2:43 more than runs 1 to 4 (them: 4:14 more).
| Part | Time | Typical here | vs 2,868 Open Men here |
|---|---|---|---|
| Run 1: | 2:37 | 2:39 | faster than 54% |
| SkiErg: | 5:00 | 4:27 | faster than 8% |
| Run 2: | 5:09 | 4:36 | faster than 25% |
| Sled push: | 3:54 | 2:39 | faster than 9% |
| Run 3: | 5:32 | 4:55 | faster than 25% |
| Sled pull: | 5:32 | 4:49 | faster than 27% |
| Run 4: | 5:24 | 4:57 | faster than 31% |
| Burpee broad jump: | 4:23 | 5:18 | faster than 75% |
| Run 5: | 4:53 | 5:07 | faster than 60% |
| Row: | 4:59 | 4:47 | faster than 32% |
| Run 6: | 5:19 | 5:02 | faster than 37% |
| Farmers carry: | 1:58 | 2:05 | faster than 61% |
| Run 7: | 5:06 | 4:59 | faster than 45% |
| Sandbag lunges: | 5:27 | 5:16 | faster than 44% |
| Run 8: | 6:07 | 6:06 | faster than 49% |
| Wall balls: | 6:28 | 6:33 | faster than 51% |
| Roxzone: | 8:50 | 9:09 | faster than 56% |
| Runs (8 km) | 40:03 | 38:39 | faster than 41% |
| Stations (8) | 37:41 | ||
| Finish | 1:26:28 | 1:24:14 | 1595th of 2,868 · faster than 44% |
566th of 855 Open Men (faster than 33%).
| Part | Time | Typical here | vs 855 Open Men here |
|---|---|---|---|
| Run 1: | 4:51 | 5:01 | faster than 57% |
| SkiErg: | 4:52 | 4:19 | faster than 6% |
| Run 2: | 4:41 | 4:28 | faster than 38% |
| Sled push: | 5:26 | 2:52 | faster than 2% |
| Run 3: | 5:03 | 4:48 | faster than 37% |
| Sled pull: | 7:10 | 4:54 | faster than 7% |
| Run 4: | 4:58 | 4:49 | faster than 42% |
| Burpee broad jump: | 5:24 | 5:44 | faster than 58% |
| Run 5: | 5:09 | 4:58 | faster than 42% |
| Row: | 5:19 | 4:53 | faster than 18% |
| Run 6: | 4:51 | 4:49 | faster than 48% |
| Farmers carry: | 2:11 | 2:05 | faster than 42% |
| Run 7: | 4:51 | 4:51 | faster than 49% |
| Sandbag lunges: | 6:16 | 5:26 | faster than 31% |
| Run 8: | 4:54 | 5:08 | faster than 61% |
| Wall balls: | 8:21 | 6:48 | faster than 27% |
| Roxzone: | 7:55 | 8:23 | faster than 60% |
| Runs (8 km) | 39:14 | 39:15 | faster than 50% |
| Stations (8) | 44:59 | ||
| Finish | 1:32:04 | 1:24:59 | 566th of 855 · faster than 33% |
856th of 886 Doubles Mixed (faster than 3%).
| Part | Time | Typical here | vs 886 Doubles Mixed here |
|---|---|---|---|
| Run 1: | 3:41 | 3:04 | faster than 11% |
| SkiErg: | 4:50 | 4:04 | faster than 1% |
| Run 2: | 6:10 | 5:26 | faster than 18% |
| Sled push: | 2:42 | 1:52 | faster than 3% |
| Run 3: | 6:49 | 5:48 | faster than 15% |
| Sled pull: | 6:04 | 3:27 | faster than 0% |
| Run 4: | 11:05 | 5:48 | faster than 0% |
| Burpee broad jump: | 4:27 | 3:15 | faster than 11% |
| Run 5: | 11:05 | 5:58 | faster than 0% |
| Row: | 5:24 | 4:35 | faster than 2% |
| Run 6: | 8:49 | 5:54 | faster than 3% |
| Farmers carry: | 1:59 | 1:46 | faster than 24% |
| Run 7: | 7:55 | 5:52 | faster than 6% |
| Sandbag lunges: | 4:26 | 3:44 | faster than 23% |
| Run 8: | 8:17 | 5:57 | faster than 7% |
| Wall balls: | 4:25 | 3:57 | faster than 26% |
| Roxzone: | 9:23 | 6:53 | faster than 11% |
| Runs (8 km) | 1:03:47 | 43:54 | faster than 3% |
| Stations (8) | 34:17 | ||
| Finish | 1:47:23 | 1:17:43 | 856th of 886 · faster than 3% |
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. 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.
The fastest Ka has done each station
| Part | Best | Race | Typical |
|---|---|---|---|
| SkiErg | 4:52 | Perth 2025 · best of 2 | 4:34 |
| Sled push | 3:54 | Melbourne 2025 · best of 2 | 3:04 |
| Sled pull | 5:32 | Melbourne 2025 · best of 2 | 4:57 |
| Burpee broad jump | 4:23 | Melbourne 2025 · best of 2 | 5:38 |
| Row | 4:59 | Melbourne 2025 · best of 2 | 4:53 |
| Farmers carry | 1:58 | Melbourne 2025 · best of 2 | 2:11 |
| Sandbag lunges | 5:27 | Melbourne 2025 · best of 2 | 5:20 |
| Wall balls | 6:28 | Melbourne 2025 · best of 2 | 7:03 |
| Runs (8 km) | 39:14 | Perth 2025 · best of 2 | 41:47 |
| Roxzone | 7:55 | Perth 2025 · best of 2 | 7:23 |
How to read
Each station's best across Ka'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.
4 team partners
- Chi Hang Nip1 race
- Chun Lai Kwan1 race
- Dee Dee Yan1 race
- Yeuk Yu Wong1 race
From the team results above. A name opens the search: a partner can have more than one page.
Melbourne 2025, against 2,868 Open Men
Shape of the race
This chart shows where Ka sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on BBJ (faster than 75% of the field), weakest on Ski (faster than 8%).
See the numbers
| Part | Ka: faster than |
|---|---|
| Ski | 8% |
| Push | 9% |
| Pull | 28% |
| BBJ | 75% |
| Row | 32% |
| Carry | 62% |
| Lunges | 45% |
| Wall balls | 52% |
| Roxzone | 57% |
| Runs | 42% |
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 Ka beat on each part of the race, at this race.Best: Burpee broad jump (faster than 75%); weakest: SkiErg (faster than 8%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Ka's time on each part against the typical Open Men finisher at this race.Best: Burpee broad jump (0:55 faster); weakest: Runs (8 km) (1:24 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: Ka 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.Ka: 40:07 running, 37:41 at the stations and 8:50 in the roxzone; the longest station was the wall balls (6:28).Below, Typical Open Men: 38:21 running, 35:54 at the stations and 9:09 in the roxzone; the longest station was the wall balls (6:33).
See the numbers
| Part | Ka | Typical Open Men |
|---|---|---|
| Run 1 | 2:37 | 2:39 |
| SkiErg | 5:00 | 4:27 |
| Run 2 | 5:09 | 4:36 |
| Sled push | 3:54 | 2:39 |
| Run 3 | 5:32 | 4:55 |
| Sled pull | 5:32 | 4:49 |
| Run 4 | 5:24 | 4:57 |
| Burpee broad jump | 4:23 | 5:18 |
| Run 5 | 4:53 | 5:07 |
| Row | 4:59 | 4:47 |
| Run 6 | 5:19 | 5:02 |
| Farmers carry | 1:58 | 2:05 |
| Run 7 | 5:06 | 4:59 |
| Sandbag lunges | 5:27 | 5:16 |
| Run 8 | 6:07 | 6:06 |
| Wall balls | 6:28 | 6:33 |
| Roxzone | 8:50 | 9:09 |
| Finish | 1:26:28 | 1:24:14 |
The race in order, left to right. A wider block than the one below is slower than typical.
Sled push cost 1:15 against the typical Open Men finisher at Melbourne 2025. The sled push guide shows whether that is strength or pacing, and the workouts that fix it.
Fix sled push. Then beat 1:26:28.
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.
