HKG Long Kit Lai
3 HYROX races over 2 seasons: 2 solo, 1 in a team with 1 partner.
One best per race type
3 results at 2 races
351st of 351 Pro Men (faster than 0%).
| Part | Time | Typical here | vs 351 Pro Men here |
|---|---|---|---|
| Run 1: | 4:29 | 3:30 | faster than 4% |
| SkiErg: | 5:11 | 4:35 | faster than 5% |
| Run 2: | 6:29 | 4:23 | faster than 1% |
| Sled push: | 14:21 | 4:13 | faster than 0% |
| Run 3: | 7:16 | 4:46 | faster than 1% |
| Sled pull: | 36:34 ‡ | 6:35 | |
| Run 4: | 7:19 | 4:51 | faster than 2% |
| Burpee broad jump: | 13:27 | 4:43 | faster than 0% |
| Run 5: | 8:25 | 4:56 | faster than 0% |
| Row: | 6:05 | 4:51 | faster than 1% |
| Run 6: | 7:56 | 4:50 | faster than 2% |
| Farmers carry: | 4:56 | 2:32 | faster than 2% |
| Run 7: | 8:33 | 5:01 | faster than 1% |
| Sandbag lunges: | 21:10 | 5:57 | faster than 0% |
| Run 8: | 10:35 | 6:00 | faster than 8% |
| Wall balls: | 23:48 | 8:18 | faster than 0% |
| Roxzone: | 15:17 | 9:47 | faster than 5% |
| Runs (8 km) | 1:00:59 | 38:40 | faster than 1% |
| Stations (8) | 2:05:32 | ||
| Finish | 3:21:45 | 1:31:05 | 351st of 351 · faster than 0% |
1,562nd of 1,631 Open Men (faster than 4%). Against the 48 who finished around 2:16:32: most time gained on the roxzone (1:40), most lost on wall balls (3:41). Runs 5 to 8 took 3:23 more than runs 1 to 4 (them: 7:36 more).
| Part | Time | Typical here | vs 1,631 Open Men here |
|---|---|---|---|
| Run 1: | 4:01 | 2:56 | faster than 7% |
| SkiErg: | 5:55 | 4:55 | faster than 3% |
| Run 2: | 7:55 | 5:18 | faster than 2% |
| Sled push: | 4:18 | 3:26 | faster than 19% |
| Run 3: | 8:03 | 5:46 | faster than 5% |
| Sled pull: | 8:06 | 5:24 | faster than 7% |
| Run 4: | 8:25 | 5:43 | faster than 4% |
| Burpee broad jump: | 11:45 | 5:23 | faster than 1% |
| Run 5: | 8:27 | 6:02 | faster than 7% |
| Row: | 5:30 | 5:00 | faster than 19% |
| Run 6: | 7:43 | 5:48 | faster than 11% |
| Farmers carry: | 3:37 | 2:26 | faster than 9% |
| Run 7: | 8:36 | 5:48 | faster than 5% |
| Sandbag lunges: | 10:08 | 5:22 | faster than 3% |
| Run 8: | 7:02 | 4:55 | faster than 14% |
| Wall balls: | 16:44 | 7:28 | faster than 4% |
| Roxzone: | 13:11 | 9:37 | faster than 13% |
| Runs (8 km) | 1:00:09 | 42:55 | faster than 6% |
| Stations (8) | 1:06:03 | ||
| Finish | 2:19:19 | 1:33:32 | 1562nd of 1,631 · faster than 4% |
719th of 751 Doubles Men (faster than 4%).
| Part | Time | Typical here | vs 751 Doubles Men here |
|---|---|---|---|
| Run 1: | 3:44 | 3:15 | faster than 20% |
| SkiErg: | 4:49 | 4:22 | faster than 13% |
| Run 2: | 7:39 | 5:37 | faster than 4% |
| Sled push: | 2:50 | 1:49 | faster than 2% |
| Run 3: | 7:56 | 6:02 | faster than 6% |
| Sled pull: | 4:25 | 3:37 | faster than 15% |
| Run 4: | 7:55 | 5:58 | faster than 6% |
| Burpee broad jump: | 6:18 | 3:07 | faster than 0% |
| Run 5: | 8:03 | 6:12 | faster than 10% |
| Row: | 5:00 | 4:43 | faster than 29% |
| Run 6: | 7:33 | 6:02 | faster than 14% |
| Farmers carry: | 2:08 | 1:45 | faster than 10% |
| Run 7: | 7:28 | 6:03 | faster than 15% |
| Sandbag lunges: | 6:31 | 3:36 | faster than 1% |
| Run 8: | 7:53 | 4:57 | faster than 8% |
| Wall balls: | 10:55 | 4:42 | faster than 1% |
| Roxzone: | 13:19 | 9:33 | faster than 12% |
| Runs (8 km) | 58:08 | 44:39 | faster than 8% |
| Stations (8) | 42:56 | ||
| Finish | 1:54:19 | 1:22:42 | 719th of 751 · faster than 4% |
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 organiser timed all eight stations and the total is theirs, but one split is not used in comparisons: it was under our floor for that station (just under the fastest Elite 15 splits ever), which usually means a timing slip at the mats or a short course. Open the splits to see it. The age group is the one entered for that race; for a team it is the team’s age group.
1 team partner
- Chi Ching Vincent Wong1 race
From the team results above. A name opens the search: a partner can have more than one page.
Shenzhen 2026, against 351 Pro Men
Shape of the race
no splitBBJRowCarryLungesWall ballsRoxzoneRuns
This chart shows where Long sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on Ski (faster than 6% of the field), weakest on Push (faster than 0%).
See the numbers
| Part | Long: faster than |
|---|---|
| Ski | 6% |
| Push | 0% |
| Pull | no split |
| BBJ | 0% |
| Row | 1% |
| Carry | 2% |
| Lunges | 0% |
| Wall balls | 1% |
| Roxzone | 6% |
| Runs | 1% |
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 Long beat on each part of the race, at this race.Best: SkiErg (faster than 6%); weakest: Sled push (faster than 0%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Long's time on each part against the typical Pro Men finisher at this race.Best: SkiErg (0:36 slower); weakest: Runs (8 km) (22:19 slower).
Green, left of centre: faster than the typical Pro Men finisher at this race. Orange, right: slower, and by how much.
The race as one bar: Long against the typical Pro Men 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.Long: 1:01:02 running, 1:28:58 at the stations and 15:17 in the roxzone; the longest station was the wall balls (23:48).Below, Typical Pro Men: 38:17 running, 41:44 at the stations and 9:47 in the roxzone; the longest station was the wall balls (8:18).
See the numbers
| Part | Long | Typical Pro Men |
|---|---|---|
| Run 1 | 4:29 | 3:30 |
| SkiErg | 5:11 | 4:35 |
| Run 2 | 6:29 | 4:23 |
| Sled push | 14:21 | 4:13 |
| Run 3 | 7:16 | 4:46 |
| Sled pull | — | 6:35 |
| Run 4 | 7:19 | 4:51 |
| Burpee broad jump | 13:27 | 4:43 |
| Run 5 | 8:25 | 4:56 |
| Row | 6:05 | 4:51 |
| Run 6 | 7:56 | 4:50 |
| Farmers carry | 4:56 | 2:32 |
| Run 7 | 8:33 | 5:01 |
| Sandbag lunges | 21:10 | 5:57 |
| Run 8 | 10:35 | 6:00 |
| Wall balls | 23:48 | 8:18 |
| Roxzone | 15:17 | 9:47 |
| Finish | 3:21:45 | 1:31:05 |
The race in order, left to right. A wider block than the one below is slower than typical.
Wall balls cost 15:30 against the typical Pro Men finisher at Shenzhen 2026. The wall balls guide shows whether that is strength or pacing, and the workouts that fix it.
Fix wall balls. Then beat 3:21:45.
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.
