HKG Long Kit Lai
3 HYROX results (2 solo, 1 in a team) over 2 seasons. Personal bests: Pro Men 3:21:45 (Shenzhen 2026) · Open Men 2:19:19 (Osaka Jan 2026) · Doubles Men 1:54:19 (Osaka Jan 2026).
One best per race type
3 results
| Race | Division | Time | Place | Runs | Stations | Roxzone | |
|---|---|---|---|---|---|---|---|
| Shenzhen 2026 15 Aug 2026what the whole field did → | Pro Men · 30-34 | 3:21:45 | 351st of 351 | 1:00:59 | 2:05:32 7 of 8 | 15:17 | splitsSkiErg5:11Sled push14:21Sled pull—Burpee broad jump13:27Row6:05Farmers carry4:56Sandbag lunges21:10Wall balls23:48Run 14:29Run 26:29Run 37:16Run 47:19Run 58:25Run 67:56Run 78:33Run 810:35Full report for this race → |
| Osaka Jan 2026 31 Jan 2026what the whole field did → | Open Men · 30-34 | 2:19:19 | 1562nd of 1,631 | 1:00:09 | 1:06:03 | 13:11 | splitsSkiErg5:55Sled push4:18Sled pull8:06Burpee broad jump11:45Row5:30Farmers carry3:37Sandbag lunges10:08Wall balls16:44Run 14:01Run 27:55Run 38:03Run 48:25Run 58:27Run 67:43Run 78:36Run 87:02Full report for this race → |
| Osaka Jan 2026 30 Jan 2026team: Long Kit Lai, Chi Ching Vincent Wongwhat the whole field did → | Doubles Men · team 30-34 | 1:54:19 | 719th of 751 | 58:08 | 42:56 | 13:19 | splitsSkiErg4:49Sled push2:50Sled pull4:25Burpee broad jump6:18Row5:00Farmers carry2:08Sandbag lunges6:31Wall balls10:55Run 13:44Run 27:39Run 37:56Run 47:55Run 58:03Run 67:33Run 77:28Run 87:53Full 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. "6 of 8" marks a stations total from the stations that were timed; the others had no split at that race. The age group is the one entered for that race; for a team it is the team’s age group. How the numbers are made.
Shenzhen 2026, against 351 Pro Men
Shape of the race
no splitBBJRowCarryLungesWall ballsRoxzoneRuns
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
Longer is better: the share of the field this segment beat.
Minutes against the typical finisher
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
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 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 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
Free to download. Used by more than 40,000 HYROX athletes.
