HKG Lai Yan Kan
2 HYROX races over 2 seasons: 1 solo, 1 in a team with 1 partner.
One best per race type
2 results at 2 races
28th of 36 Pro Doubles Women (faster than 22%).
| Part | Time | Typical here | vs 36 Pro Doubles Women here |
|---|---|---|---|
| Run 1: | 3:50 | 3:27 | faster than 37% |
| SkiErg: | 5:08 | 4:40 | faster than 17% |
| Run 2: | 6:14 | 5:59 | faster than 37% |
| Sled push: | 3:59 | 3:12 | faster than 19% |
| Run 3: | 6:53 | 6:02 | faster than 28% |
| Sled pull: | 6:34 | 5:27 | faster than 25% |
| Run 4: | 6:46 | 6:12 | faster than 31% |
| Burpee broad jump: | 5:35 | 3:56 | faster than 5% |
| Run 5: | 7:46 | 6:22 | faster than 25% |
| Row: | 5:39 | 5:06 | faster than 19% |
| Run 6: | 8:18 | 6:24 | faster than 17% |
| Farmers carry: | 2:18 | 2:06 | faster than 34% |
| Run 7: | 8:28 | 6:24 | faster than 17% |
| Sandbag lunges: | 10:22 | 4:42 | faster than 5% |
| Run 8: | 9:14 | 6:21 | faster than 14% |
| Wall balls: | 6:14 | 4:48 | faster than 22% |
| Roxzone †: | 8:43 | ||
| Runs (8 km) | 57:29 | 47:07 | faster than 22% |
| Stations (8) | 45:49 | ||
| Finish | 1:52:01 | 1:27:42 | 28th of 36 · faster than 22% |
511th of 525 Open Women (faster than 2%).
| Part | Time | Typical here | vs 525 Open Women here |
|---|---|---|---|
| Run 1: | 6:10 | 5:34 | faster than 23% |
| SkiErg: | 6:24 | 5:19 | faster than 2% |
| Run 2: | 9:42 | 5:39 | faster than 2% |
| Sled push: | 4:05 | 2:33 | faster than 1% |
| Run 3: | 7:46 | 6:05 | faster than 10% |
| Sled pull: | 11:00 | 6:21 | faster than 1% |
| Run 4: | 6:54 | 6:06 | faster than 22% |
| Burpee broad jump: | 14:27 | 6:36 | faster than 0% |
| Run 5: | 8:18 | 6:08 | faster than 10% |
| Row: | 7:24 | 5:34 | faster than 0% |
| Run 6: | 7:49 | 6:05 | faster than 13% |
| Farmers carry: | 3:29 | 2:27 | faster than 10% |
| Run 7: | 7:37 | 6:05 | faster than 14% |
| Sandbag lunges: | 10:30 | 5:08 | faster than 2% |
| Run 8: | 8:35 | 6:24 | faster than 11% |
| Wall balls: | 18:46 | 6:50 | faster than 1% |
| Roxzone: | 9:02 | 7:23 | faster than 23% |
| Runs (8 km) | 1:02:48 | 48:32 | faster than 9% |
| Stations (8) | 1:16:05 | ||
| Finish | 2:27:49 | 1:37:33 | 511th of 525 · faster than 2% |
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. † 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. The age group is the one entered for that race; for a team it is the team’s age group.
1 team partner
- Fung Wai1 race
From the team results above. A name opens the search: a partner can have more than one page.
Hong Kong 2024, against 525 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 Roxzone (faster than 24% of the field), weakest on Row (faster than 1%).
See the numbers
| Part | Lai: faster than |
|---|---|
| Ski | 2% |
| Push | 2% |
| Pull | 2% |
| BBJ | 1% |
| Row | 1% |
| Carry | 10% |
| Lunges | 2% |
| Wall balls | 1% |
| Roxzone | 24% |
| Runs | 9% |
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: Roxzone (faster than 24%); weakest: Row (faster than 1%).
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: Farmers carry (1:02 slower); weakest: Runs (8 km) (14:16 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: 1:02:52 running, 1:16:05 at the stations and 9:02 in the roxzone; the longest station was the wall balls (18:46).Below, Typical Open Women: 48:06 running, 40:48 at the stations and 7:23 in the roxzone; the longest station was the wall balls (6:50).
See the numbers
| Part | Lai | Typical Open Women |
|---|---|---|
| Run 1 | 6:10 | 5:34 |
| SkiErg | 6:24 | 5:19 |
| Run 2 | 9:42 | 5:39 |
| Sled push | 4:05 | 2:33 |
| Run 3 | 7:46 | 6:05 |
| Sled pull | 11:00 | 6:21 |
| Run 4 | 6:54 | 6:06 |
| Burpee broad jump | 14:27 | 6:36 |
| Run 5 | 8:18 | 6:08 |
| Row | 7:24 | 5:34 |
| Run 6 | 7:49 | 6:05 |
| Farmers carry | 3:29 | 2:27 |
| Run 7 | 7:37 | 6:05 |
| Sandbag lunges | 10:30 | 5:08 |
| Run 8 | 8:35 | 6:24 |
| Wall balls | 18:46 | 6:50 |
| Roxzone | 9:02 | 7:23 |
| Finish | 2:27:49 | 1:37:33 |
The race in order, left to right. A wider block than the one below is slower than typical.
Wall balls cost 11:56 against the typical Open Women finisher at Hong Kong 2024. The wall balls guide shows whether that is strength or pacing, and the workouts that fix it.
Fix wall balls. Then beat 2:27:49.
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.
