HKG Ka Wing Lau
3 HYROX races over 2 seasons.
One best per race type
Open Women: finish time, race by race
Oldest to newest; a line going down means getting fasterThis line shows the finish time of Ka Wing Lau at each race, oldest on the left; lower is faster.The best was 1:40:18 at Singapore (Jun 2024); Ka Wing Lau was 5:23 slower at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Singapore | Jun 2024 | Open Women | 1:40:18 |
| Hong Kong | Nov 2024 | Open Women | 1:45:41 |
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.
3 results at 3 races
89th of 106 Pro Women (faster than 16%).
| Part | Time | Typical here | vs 106 Pro Women here |
|---|---|---|---|
| Run 1: | 4:10 | 3:43 | faster than 25% |
| SkiErg: | 5:46 | 5:06 | faster than 9% |
| Run 2: | 5:11 | 4:28 | faster than 18% |
| Sled push: | 6:25 | 4:19 | faster than 9% |
| Run 3: | 5:34 | 4:41 | faster than 16% |
| Sled pull: | 8:14 | 6:09 | faster than 15% |
| Run 4: | 5:49 | 4:39 | faster than 11% |
| Burpee broad jump: | 7:30 | 5:46 | faster than 16% |
| Run 5: | 5:43 | 4:43 | faster than 17% |
| Row: | 6:32 | 5:18 | faster than 1% |
| Run 6: | 5:49 | 4:44 | faster than 13% |
| Farmers carry: | 5:20 | 3:08 | faster than 6% |
| Run 7: | 5:44 | 4:45 | faster than 18% |
| Sandbag lunges: | 8:19 | 6:27 | faster than 20% |
| Run 8: | 8:19 | 6:28 | faster than 25% |
| Wall balls: | 12:21 | 7:56 | faster than 18% |
| Roxzone: | 13:35 | 11:33 | faster than 23% |
| Runs (8 km) | 46:15 | 38:18 | faster than 20% |
| Stations (8) | 1:00:27 | ||
| Finish | 2:00:11 | 1:35:30 | 89th of 106 · faster than 16% |
345th of 525 Open Women (faster than 34%).
| Part | Time | Typical here | vs 525 Open Women here |
|---|---|---|---|
| Run 1: | 5:54 | 5:34 | faster than 32% |
| SkiErg: | 5:35 | 5:19 | faster than 30% |
| Run 2: | 5:37 | 5:39 | faster than 51% |
| Sled push: | 3:02 | 2:33 | faster than 20% |
| Run 3: | 6:09 | 6:05 | faster than 45% |
| Sled pull: | 7:27 | 6:21 | faster than 28% |
| Run 4: | 6:23 | 6:06 | faster than 39% |
| Burpee broad jump: | 6:45 | 6:36 | faster than 47% |
| Run 5: | 6:20 | 6:08 | faster than 43% |
| Row: | 6:21 | 5:34 | faster than 10% |
| Run 6: | 6:10 | 6:05 | faster than 46% |
| Farmers carry: | 2:16 | 2:27 | faster than 63% |
| Run 7: | 6:14 | 6:05 | faster than 44% |
| Sandbag lunges: | 6:05 | 5:08 | faster than 26% |
| Run 8: | 7:07 | 6:24 | faster than 31% |
| Wall balls: | 9:24 | 6:50 | faster than 17% |
| Roxzone: | 9:00 | 7:23 | faster than 24% |
| Runs (8 km) | 49:51 | 48:32 | faster than 43% |
| Stations (8) | 46:55 | ||
| Finish | 1:45:41 | 1:37:33 | 345th of 525 · faster than 34% |
150th of 312 Open Women (faster than 52%).
| Part | Time | Typical here | vs 312 Open Women here |
|---|---|---|---|
| Run 1: | 5:31 | 5:08 | faster than 28% |
| SkiErg: | 5:39 | 5:34 | faster than 45% |
| Run 2: | 6:20 | 6:05 | faster than 36% |
| Sled push: | 3:18 | 2:45 | faster than 23% |
| Run 3: | 6:11 | 6:27 | faster than 62% |
| Sled pull: | 6:28 | 6:52 | faster than 59% |
| Run 4: | 6:20 | 6:28 | faster than 56% |
| Burpee broad jump: | 5:48 | 6:32 | faster than 64% |
| Run 5: | 6:39 | 6:45 | faster than 54% |
| Row: | 6:07 | 5:43 | faster than 25% |
| Run 6: | 6:38 | 6:38 | faster than 49% |
| Farmers carry: | 3:14 | 2:41 | faster than 22% |
| Run 7: | 6:42 | 6:39 | faster than 47% |
| Sandbag lunges: | 5:05 | 5:18 | faster than 56% |
| Run 8: | 7:45 | 7:52 | faster than 52% |
| Wall balls: | 6:09 | 5:29 | faster than 39% |
| Roxzone: | 6:32 | 6:51 | faster than 55% |
| Runs (8 km) | 52:02 | 52:33 | faster than 53% |
| Stations (8) | 41:48 | ||
| Finish | 1:40:18 | 1:40:48 | 150th of 312 · faster than 52% |
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. * 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 Ka has done each station
| Part | Best | Race | Typical |
|---|---|---|---|
| SkiErg | 5:35 | Hong Kong 2024 · best of 2 | 5:16 |
| Sled push | 3:02 | Hong Kong 2024 · best of 2 | 2:55 |
| Sled pull | 6:28 | Singapore 2024 · best of 2 | 5:47 |
| Burpee broad jump | 5:48 | Singapore 2024 · best of 2 | 6:46 |
| Row | 6:07 | Singapore 2024 · best of 2 | 5:31 |
| Farmers carry | 2:16 | Hong Kong 2024 · best of 2 | 2:19 |
| Sandbag lunges | 5:05 | Singapore 2024 · best of 2 | 5:13 |
| Wall balls | 6:09 | Singapore 2024 · best of 2 | 6:43 |
| Runs (8 km) | 49:51 | Hong Kong 2024 · best of 2 | 46:44 |
| Roxzone | 6:32 | Singapore 2024 · best of 2 | 7:57 |
How to read
Each station's best across Ka'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.
Singapore 2024, against 312 Open Women
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 65% of the field), weakest on Carry (faster than 22%).
See the numbers
| Part | Ka: faster than |
|---|---|
| Ski | 45% |
| Push | 24% |
| Pull | 60% |
| BBJ | 65% |
| Row | 26% |
| Carry | 22% |
| Lunges | 56% |
| Wall balls | 40% |
| Roxzone | 56% |
| Runs | 53% |
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 65%); weakest: Farmers carry (faster than 22%).
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 Women finisher at this race.Best: Burpee broad jump (0:44 faster); weakest: Wall balls (0:40 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: Ka 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.Ka: 52:05 running, 41:48 at the stations and 6:32 in the roxzone; the longest station was the sled pull (6:28).Below, Typical Open Women: 52:02 running, 40:54 at the stations and 6:51 in the roxzone; the longest station was the sled pull (6:52).
See the numbers
| Part | Ka | Typical Open Women |
|---|---|---|
| Run 1 | 5:31 | 5:08 |
| SkiErg | 5:39 | 5:34 |
| Run 2 | 6:20 | 6:05 |
| Sled push | 3:18 | 2:45 |
| Run 3 | 6:11 | 6:27 |
| Sled pull | 6:28 | 6:52 |
| Run 4 | 6:20 | 6:28 |
| Burpee broad jump | 5:48 | 6:32 |
| Run 5 | 6:39 | 6:45 |
| Row | 6:07 | 5:43 |
| Run 6 | 6:38 | 6:38 |
| Farmers carry | 3:14 | 2:41 |
| Run 7 | 6:42 | 6:39 |
| Sandbag lunges | 5:05 | 5:18 |
| Run 8 | 7:45 | 7:52 |
| Wall balls | 6:09 | 5:29 |
| Roxzone | 6:32 | 6:51 |
| Finish | 1:40:18 | 1:40:48 |
The race in order, left to right. A wider block than the one below is slower than typical.
Wall balls cost 0:40 against the typical Open Women finisher at Singapore 2024. The wall balls guide shows whether that is strength or pacing, and the workouts that fix it.
Fix wall balls. Then beat 1:40:18.
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.
