Athlete · Open Men · 45-49 ·

HKG

Kan Lung Lau

3 HYROX results (2 solo, 1 in a team) over 2 seasons. Personal bests: Open Men 1:37:12 (Istanbul 2026) · Doubles Men 1:22:28 (Istanbul 2026).

See the full race report →Compare with another athlete Is this you? Email me my next report

1:37:12 best Open Men time · Istanbul 2026 also raced Doubles Men: each has its own best below

1376th of 2,099 best Open Men place · Hong Kong 2026 among Open Men finishers there

1:37:12 latest race · Istanbul 2026 best Open Men time so far Open Men

Burpee broad jump strongest segment · Istanbul 2026 faster than 44% of the Open Men field on it

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: the shape of the race, the strongest and weakest segments, and the race as one bar against the typical finisher.

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

Personal bests

One best per race type

solo, doubles and relay times are different races, so each has its own best

Open Men1:37:12Istanbul 2026 · 2 races Doubles Men1:22:28Istanbul 2026 · 1 race · with Wing Hong Yu

Open Men: finish time, race by race

oldest to newest · a line going down means getting faster

1:38:001:40:001:42:001:44:00 best 1:37:12

Each dot is one Open Men race. Not enough complete, clean Open Men races yet to measure the change.

Every race

3 results

tap a race for its full report

Race	Division	Time	Place	Runs	Stations	Roxzone
Istanbul 2026 1 Aug 2026what the whole field did →	Open Men · 45-49	1:37:12	535th of 744	40:55	45:52	10:29	splits SkiErg5:16Sled push4:26Sled pull6:27Burpee broad jump5:33Row5:24Farmers carry2:28Sandbag lunges6:46Wall balls9:32Run 15:47Run 25:01Run 34:58Run 45:03Run 54:50Run 64:46Run 75:00Run 85:32Full report for this race →
Istanbul 2026 1 Aug 2026team: Wing Hong Yu, Kan Lung Lauwhat the whole field did →	Doubles Men · team 50-54	1:22:28	339th of 514	40:23	32:50	9:21	splits SkiErg4:51Sled push2:21Sled pull4:19Burpee broad jump4:07Row5:08Farmers carry2:17Sandbag lunges4:45Wall balls5:02Run 15:58Run 24:52Run 34:50Run 44:49Run 54:46Run 64:46Run 74:54Run 85:33Full report for this race →
Hong Kong 2026 8 May 2026what the whole field did →	Open Men · 45-49	1:44:41	1376th of 2,099	39:44*	51:23*	13:39	splits SkiErg5:19Sled push5:02Sled pull6:16Burpee broad jump5:15Row5:18Farmers carry2:57Sandbag lunges5:49Wall balls15:27Run 14:11Run 24:46Run 34:55Run 44:57Run 54:50Run 64:46Run 74:32Run 86:50Full 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. 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.

Station profile · best Open Men race

Istanbul 2026, against 744 Open Men

Full race report →

Shape of the race

50% top SkiPushPullBBJRowCarryLungesWall ballsRoxzoneRuns

Kanedge = faster than everyone, centre = slowest

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

SkiErg faster than 4%

Sled push faster than 3%

Sled pull faster than 13%

Burpee broad jump faster than 44%

Row faster than 10%

Farmers carry faster than 31%

Sandbag lunges faster than 21%

Wall balls faster than 16%

Roxzone faster than 38%

Runs (8 km) faster than 42%

Longer is better: the share of the field this segment beat.

Minutes against the typical finisher

SkiErg 0:45 slower

Sled push 1:39 slower

Sled pull 1:43 slower

Burpee broad jump 0:13 slower

Row 0:39 slower

Farmers carry 0:18 slower

Sandbag lunges 1:22 slower

Wall balls 2:50 slower

Roxzone 1:02 slower

Runs (8 km) 1:30 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: Kan against the typical Open Men finisher

Kan1:37:12

5:475:165:014:264:586:275:035:334:505:244:462:285:006:465:329:3210:29

Typical Open Men1:24:52

5:194:314:262:474:464:444:455:204:524:454:442:104:435:245:276:429:27

RunsStationsRoxzone (moving between stations)

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.

Wall balls cost 2:50 against the typical Open Men finisher at Istanbul 2026. The wall balls guide shows whether that is strength or pacing, and the workouts that fix it.

The RoxHype app

Fix wall balls. Then beat 1:37:12.

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

Build my plan in the app App Store Google Play

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

The RoxHype app: today's session and the race countdown