Athlete · Doubles Mixed · team 30-34 · MAC

Ka Pou Ao

1 HYROX race over 1 season, all in a team with 1 partner. Best Doubles Mixed time: 1:33:03 at Shanghai 2025.

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Doubles Mixed time1:33:03Shanghai 2025

Doubles Mixed place312thof 442 · Shanghai 2025

Races1Race again and this page shows what changed.

Strongest part of the raceRuns (8 km)faster than 54% of Doubles Mixed at Shanghai 2025

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: your strongest and weakest stations, and your race as one bar.

3 · Turn it into trainingEvery weak station links to its workouts on RoxHype; the app writes the eight weeks from these exact splits.

Every race

1 result

press View results for a race’s full report

Race	Division	Time	Place	Runs	Stations	Roxzone	Report
Shanghai 2025 22 Nov 2025team: Lok Hong Leong, Ka Pou Aowhole field →	Doubles Mixed · team 30-34	1:33:03	312th of 442127th of 169 aged 30-34	42:25	40:20	10:23	View results	See splits Hide splits SkiErg5:01faster than 12%Sled push4:10faster than 2%Sled pull5:41faster than 14%Burpee broad jump4:32faster than 17%Row5:51faster than 8%Farmers carry3:03Sandbag lunges5:41faster than 12%Wall balls6:21faster than 20%Runs (8 km)42:25fastest 46%Roxzone10:23faster than 46%Run 15:39fastest 42%Run 24:50fastest 44%Run 35:01fastest 42%Run 45:03fastest 43%Run 55:17fastest 48%Run 65:15fastest 49%Run 75:23faster than 45%Run 86:01fastest 50%Full report for this race →

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. The age group is the one entered for that race; for a team it is the team’s age group. How the numbers are made.

Raced with

1 team partner

Lok Hong Leong1 race

From the team results above. A name opens the search: a partner can have more than one page.

Station profile · best Doubles Mixed race

Shanghai 2025, against 442 Doubles Mixed

Full race report →

Shape of the race

50% top SkiPushPullBBJRowCarryLungesWall ballsRoxzoneRuns

Kaedge = faster than everyone, centre = slowest

Further out means you beat more of the field on that part. A dent is a weak spot.

How you ranked on each station

SkiErg faster than 13%

Sled push faster than 3%

Sled pull faster than 14%

Burpee broad jump faster than 17%

Row faster than 8%

Farmers carry faster than 0%

Sandbag lunges faster than 12%

Wall balls faster than 20%

Roxzone faster than 47%

Runs (8 km) faster than 54%

Longer is better: the share of the field you beat.

Minutes against the typical finisher

SkiErg 0:30 slower

Sled push 1:44 slower

Sled pull 1:10 slower

Burpee broad jump 1:04 slower

Row 0:46 slower

Farmers carry 1:12 slower

Sandbag lunges 1:24 slower

Wall balls 1:39 slower

Roxzone 0:14 slower

Runs (8 km) 0:46 faster

Green, left of centre: faster than the typical Doubles Mixed finisher at this race. Orange, right: slower, and by how much.

The race as one bar: Ka against the typical Doubles Mixed finisher

Ka1:33:03

5:395:014:504:105:015:415:034:325:175:515:153:035:235:416:016:2110:23

Typical Doubles Mixed1:23:57

5:494:314:562:265:094:315:113:285:215:055:151:515:164:176:004:4210:09

RunsStationsRoxzone (moving between stations)

The race in order, left to right. A wider block than the one below is slower than typical.

Sled push cost 1:44 against the typical Doubles Mixed finisher at Shanghai 2025. The sled push guide shows whether that is strength or pacing, and the workouts that fix it.

The RoxHype app

Fix sled push. Then beat 1:33:03.

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

Start my training plan App Store Google Play

Free to download. Used by more than 40,000 HYROX athletes.

RoxHype app home: days to your HYROX, your expected finish range and this week's sessions

RoxHype workout player guiding a sled push, with the next exercise lined up