HKG Lai Ha Lam
3 HYROX races over 2 seasons: 2 solo, 1 in a team with 3 partners.
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 Lai Ha Lam at each race, oldest on the left; lower is faster.The best was 1:56:38 at Yokohama (Aug 2025); Lai Ha Lam was 11:41 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Hong Kong | Nov 2024 | Open Women | 2:08:19 |
| Yokohama | Aug 2025 | Open Women | 1:56:38 |
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
252nd of 304 Open Women (faster than 17%).
| Part | Time | Typical here | vs 304 Open Women here |
|---|---|---|---|
| Run 1: | 6:17 | 5:31 | faster than 22% |
| SkiErg: | 5:58 | 5:26 | faster than 12% |
| Run 2: | 6:33 | 5:29 | faster than 15% |
| Sled push: | 4:10 | 2:53 | faster than 4% |
| Run 3: | 6:50 | 5:45 | faster than 15% |
| Sled pull: | 9:25 | 6:39 | faster than 8% |
| Run 4: | 7:15 | 5:46 | faster than 12% |
| Burpee broad jump: | 7:09 | 6:23 | faster than 35% |
| Run 5: | 7:34 | 5:54 | faster than 11% |
| Row: | 6:25 | 5:39 | faster than 10% |
| Run 6: | 6:59 | 5:53 | faster than 20% |
| Farmers carry: | 3:43 | 2:23 | faster than 5% |
| Run 7: | 7:13 | 5:53 | faster than 16% |
| Sandbag lunges: | 5:03 | 5:12 | faster than 55% |
| Run 8: | 7:16 | 6:18 | faster than 26% |
| Wall balls: | 8:45 | 6:44 | faster than 21% |
| Roxzone †: | 10:03 | ||
| Runs (8 km) | 55:57 | 47:24 | faster than 17% |
| Stations (8) | 50:38 | ||
| Finish | 1:56:38 | 1:38:10 | 252nd of 304 · faster than 17% |
475th of 525 Open Women (faster than 9%).
| Part | Time | Typical here | vs 525 Open Women here |
|---|---|---|---|
| Run 1: | 6:14 | 5:34 | faster than 21% |
| SkiErg: | 6:01 | 5:19 | faster than 8% |
| Run 2: | 6:58 | 5:39 | faster than 13% |
| Sled push: | 3:00 | 2:33 | faster than 21% |
| Run 3: | 7:26 | 6:05 | faster than 13% |
| Sled pull: | 7:50 | 6:21 | faster than 22% |
| Run 4: | 7:22 | 6:06 | faster than 15% |
| Burpee broad jump: | 8:26 | 6:36 | faster than 20% |
| Run 5: | 7:29 | 6:08 | faster than 16% |
| Row: | 7:20 | 5:34 | faster than 0% |
| Run 6: | 8:27 | 6:05 | faster than 7% |
| Farmers carry: | 4:20 | 2:27 | faster than 1% |
| Run 7: | 10:45 | 6:05 | faster than 1% |
| Sandbag lunges: | 7:48 | 5:08 | faster than 8% |
| Run 8: | 7:44 | 6:24 | faster than 20% |
| Wall balls: | 10:42 | 6:50 | faster than 10% |
| Roxzone: | 10:33 | 7:23 | faster than 10% |
| Runs (8 km) | 1:02:23 | 48:32 | faster than 10% |
| Stations (8) | 55:27 | ||
| Finish | 2:08:19 | 1:37:33 | 475th of 525 · faster than 9% |
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. † This venue did not time the roxzone: the figure is the finish minus runs and stations, and part of the walk is inside the run laps there, so it is shorter than at other venues. 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 Lai has done each station
| Part | Best | Race | Typical |
|---|---|---|---|
| SkiErg | 5:58 | Yokohama 2025 · best of 2 | 5:16 |
| Sled push | 3:00 | Hong Kong 2024 · best of 2 | 2:55 |
| Sled pull | 7:50 | Hong Kong 2024 · best of 2 | 5:47 |
| Burpee broad jump | 7:09 | Yokohama 2025 · best of 2 | 6:46 |
| Row | 6:25 | Yokohama 2025 · best of 2 | 5:31 |
| Farmers carry | 3:43 | Yokohama 2025 · best of 2 | 2:19 |
| Sandbag lunges | 5:03 | Yokohama 2025 · best of 2 | 5:13 |
| Wall balls | 8:45 | Yokohama 2025 · best of 2 | 6:43 |
| Runs (8 km) | 55:57 | Yokohama 2025 · best of 2 | 46:44 |
| Roxzone | 10:33 | Hong Kong 2024 | 7:57 |
How to read
Each station's best across Lai'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.
3 team partners
- Ka Sin Tam1 race
- Lai Yin Tsang1 race
- Suet Yee Lee1 race
From the team results above. A name opens the search: a partner can have more than one page.
Yokohama 2025, against 304 Open Women
Shape of the race
This chart shows where Lai sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on Lunges (faster than 56% of the field), weakest on Push (faster than 5%).
See the numbers
| Part | Lai: faster than |
|---|---|
| Ski | 13% |
| Push | 5% |
| Pull | 9% |
| BBJ | 35% |
| Row | 10% |
| Carry | 6% |
| Lunges | 56% |
| Wall balls | 21% |
| Roxzone | 25% |
| Runs | 17% |
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 Lai beat on each part of the race, at this race.Best: Sandbag lunges (faster than 56%); weakest: Sled push (faster than 5%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Lai's time on each part against the typical Open Women finisher at this race.Best: Sandbag lunges (0:09 faster); weakest: Runs (8 km) (8:33 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: Lai 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.Lai: 55:57 running, 50:39 at the stations and 10:03 in the roxzone; the longest station was the sled pull (9:25).Below, Typical Open Women: 46:29 running, 41:19 at the stations and 8:32 in the roxzone; the longest station was the wall balls (6:44).
See the numbers
| Part | Lai | Typical Open Women |
|---|---|---|
| Run 1 | 6:17 | 5:31 |
| SkiErg | 5:58 | 5:26 |
| Run 2 | 6:33 | 5:29 |
| Sled push | 4:10 | 2:53 |
| Run 3 | 6:50 | 5:45 |
| Sled pull | 9:25 | 6:39 |
| Run 4 | 7:15 | 5:46 |
| Burpee broad jump | 7:09 | 6:23 |
| Run 5 | 7:34 | 5:54 |
| Row | 6:25 | 5:39 |
| Run 6 | 6:59 | 5:53 |
| Farmers carry | 3:43 | 2:23 |
| Run 7 | 7:13 | 5:53 |
| Sandbag lunges | 5:03 | 5:12 |
| Run 8 | 7:16 | 6:18 |
| Wall balls | 8:45 | 6:44 |
| Roxzone | 10:03 | 8:32 |
| Finish | 1:56:38 | 1:38:10 |
The race in order, left to right. A wider block than the one below is slower than typical.
Sled pull cost 2:46 against the typical Open Women finisher at Yokohama 2025. The sled pull guide shows whether that is strength or pacing, and the workouts that fix it.
Fix sled pull. Then beat 1:56:38.
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.
