HKG Ka Lok John Lau
7 HYROX results (2 solo, 5 in a team) over 2 seasons. Personal bests: Open Men 1:19:10 (Hong Kong 2026) · Pro Men 1:32:41 (Bangkok 2026) · Doubles Mixed 1:14:52 (Taipei 2026) · Doubles Men 1:06:47 (Shenzhen 2026) · Relay Men 1:19:38 (Shenzhen 2026).
One best per race type
Doubles Mixed: finish time, race by race
oldest to newest · a line going down means getting fasterEach dot is one Doubles Mixed race. Not enough complete, clean Doubles Mixed races yet to measure the change. Team times are shared with a partner, so they move with who you race with.
7 results
| Race | Division | Time | Place | Runs | Stations | Roxzone | |
|---|---|---|---|---|---|---|---|
| Shenzhen 2026 15 Aug 2026team: Tony Tsz Chung Ng, Ka lok john Lauwhat the whole field did → | Doubles Men · team 30-34 | 1:06:47 | top 9% 67/760 | 35:13 | 24:07 | 7:33 | splitsSkiErg4:10Sled push1:49Sled pull3:03Burpee broad jump2:49Row4:29Farmers carry1:28Sandbag lunges2:49Wall balls3:30Run 13:52Run 24:21Run 34:35Run 44:29Run 54:21Run 64:17Run 74:34Run 84:48Full report for this race → |
| Shenzhen 2026 15 Aug 2026team: Ka Lok John Lau, Pak Tung Yip, Yiu Chung Ku, Tsz Chung Tony Ngwhat the whole field did → | Relay Men · team U40 | 1:19:38 | top 34% 83/245 | 35:09 | 36:06 | 8:28 | splitsSkiErg6:38Sled push2:04Sled pull4:00Burpee broad jump3:53Row6:16Farmers carry1:36Sandbag lunges4:06Wall balls7:33Run 14:12Run 24:21Run 33:59Run 44:09Run 54:56Run 64:11Run 74:20Run 85:05Full report for this race → |
| Shenzhen 2026 15 Aug 2026team: Sze Long Fion Ip, Ka Lok John Lauwhat the whole field did → | Doubles Mixed · team 30-34 | 1:17:05 | top 27% 225/863 | 41:54 | 25:04 | 10:11 | splitsSkiErg4:14Sled push1:50Sled pull3:41Burpee broad jump2:24Row4:39Farmers carry1:17Sandbag lunges3:13Wall balls3:46Run 13:56Run 24:53Run 35:15Run 45:10Run 55:45Run 65:23Run 75:35Run 86:01Full report for this race → |
| Hong Kong 2026 8 May 2026what the whole field did → | Open Men · 30-34 | 1:19:10 | top 15% 296/2,099 | 36:04* | 33:16* | 9:55 | splitsSkiErg4:34Sled push3:03Sled pull4:35Burpee broad jump4:11Row4:52Farmers carry1:39Sandbag lunges4:43Wall balls5:39Run 13:39Run 24:13Run 34:25Run 44:24Run 54:25Run 64:19Run 74:30Run 86:13Full report for this race → |
| Bangkok 2026 20 Mar 2026what the whole field did → | Pro Men · 30-34 | 1:32:41 | 245th of 443 | 36:28 | 46:50 | 9:28 | splitsSkiErg4:35Sled push4:56Sled pull9:34Burpee broad jump4:39Row4:57Farmers carry2:38Sandbag lunges6:33Wall balls8:58Run 15:59Run 23:44Run 34:18Run 44:26Run 54:23Run 64:15Run 74:18Run 85:08Full report for this race → |
| Taipei 2026 28 Feb 2026team: Sze long fion Ip, Ka lok john Lauwhat the whole field did → | Doubles Mixed · team 30-34 | 1:14:52 | top 14% 83/618 | 41:15 | 27:10 | 6:30 | splitsSkiErg4:06Sled push1:50Sled pull3:34Burpee broad jump2:48Row4:46Farmers carry1:34Sandbag lunges3:37Wall balls4:55Run 15:19Run 24:55Run 35:06Run 45:04Run 55:17Run 65:13Run 75:23Run 85:01Full report for this race → |
| Shenzhen 2025 20 Dec 2025team: 思朗 葉, Ka lok John Lauwhat the whole field did → | Doubles Mixed · team 30-34 | 1:42:23 | 422nd of 539 | 1:05:09 | 31:21 | 5:57 | splitsSkiErg4:13Sled push2:34Sled pull4:02Burpee broad jump2:49Row4:47Farmers carry1:39Sandbag lunges3:45Wall balls7:32Run 14:24Run 28:52Run 39:10Run 49:00Run 59:14Run 69:40Run 79:15Run 85:38Full 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, 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. 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.
Hong Kong 2026, against 2,099 Open Men
Shape of the race
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
Longer is better: the share of the field this segment beat.
Minutes against the typical finisher
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
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.
Training for the next one? Let's beat 1:19:10.
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
Free to download. Used by more than 40,000 HYROX athletes.
