CAN Longlong Cao
2 HYROX races over 2 seasons. Best Open Men time: 1:50:21 at Hong Kong 2026.
Open Men: finish time, race by race
Oldest to newest; a line going down means getting fasterThis line shows the finish time of Longlong Cao at each race, oldest on the left; lower is faster.The best was 1:50:21 at Hong Kong (May 2026); Longlong Cao was 4:42 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Taipei | Apr 2025 | Open Men | 1:55:03 |
| Hong Kong | May 2026 | Open Men | 1:50:21 |
Each dot is one Open Men race; click one for that race's report. Not enough complete, clean Open Men races yet to measure the change.
2 results at 2 races
1,548th of 2,099 Open Men (faster than 26%). Against the 63 who finished around 1:51:23: most time gained on wall balls (2:59), most lost on the eight runs (7:19). Runs 5 to 8 took 11:07 more than runs 1 to 4 (them: 5:10 more).
| Part | Time | Typical here | vs 2,099 Open Men here |
|---|---|---|---|
| Run 1: | 4:16 | 3:48 | faster than 26% |
| SkiErg: | 4:57 | 4:49 | faster than 39% |
| Run 2: | 5:21 | 4:32 | faster than 17% |
| Sled push: | 2:17 | 3:17 | faster than 94% |
| Run 3: | 5:42 | 4:48 | faster than 18% |
| Sled pull: | 4:52 | 5:27 | faster than 67% |
| Run 4: | 5:48 | 4:51 | faster than 18% |
| Burpee broad jump: | 5:57 | 6:09 | faster than 54% |
| Run 5: | 7:24 | 4:59 | faster than 6% |
| Row: | 5:35 | 5:05 | faster than 20% |
| Run 6: | 6:14 | 4:57 | faster than 13% |
| Farmers carry: | 2:49 | 2:30 | faster than 35% |
| Run 7: | 6:22 | 4:57 | faster than 13% |
| Sandbag lunges: | 6:08 | 6:07 | faster than 49% |
| Run 8: | 12:14 | 7:05 | faster than 7% |
| Wall balls: | 7:15 | 8:40 | faster than 67% |
| Roxzone: | 17:18 | 12:39 | faster than 13% |
| Runs (8 km) | 53:17 | 40:11 | faster than 10% |
| Stations (8) | 39:50 | ||
| Finish | 1:50:21 | 1:36:16 | 1548th of 2,099 · faster than 26% |
503rd of 688 Open Men (faster than 26%).
| Part | Time | Typical here | vs 688 Open Men here |
|---|---|---|---|
| Run 1: | 5:46 | 5:46 | faster than 49% |
| SkiErg: | 5:06 | 4:47 | faster than 26% |
| Run 2: | 8:52 | 5:21 | faster than 4% |
| Sled push: | 2:02 | 3:09 | faster than 90% |
| Run 3: | 10:40 | 5:37 | faster than 2% |
| Sled pull: | 4:30 | 6:25 | faster than 90% |
| Run 4: | 8:59 | 5:44 | faster than 8% |
| Burpee broad jump: | 5:50 | 5:54 | faster than 51% |
| Run 5: | 8:23 | 6:07 | faster than 16% |
| Row: | 5:49 | 5:22 | faster than 22% |
| Run 6: | 7:31 | 5:48 | faster than 20% |
| Farmers carry: | 2:33 | 2:25 | faster than 44% |
| Run 7: | 6:30 | 5:55 | faster than 36% |
| Sandbag lunges: | 5:13 | 5:34 | faster than 59% |
| Run 8: | 10:05 | 7:33 | faster than 23% |
| Wall balls: | 6:40 | 6:55 | faster than 56% |
| Roxzone: | 10:42 | 8:17 | faster than 22% |
| Runs (8 km) | 1:06:42 | 48:07 | faster than 14% |
| Stations (8) | 37:43 | ||
| Finish | 1:55:03 | 1:39:29 | 503rd of 688 · faster than 26% |
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 age group is the one entered for that race. * 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.
The fastest Longlong has done each station
| Part | Best | Race | Typical |
|---|---|---|---|
| SkiErg | 4:57 | Hong Kong 2026 · best of 2 | 4:34 |
| Sled push | 2:02 | Taipei 2025 · best of 2 | 3:04 |
| Sled pull | 4:30 | Taipei 2025 · best of 2 | 4:57 |
| Burpee broad jump | 5:50 | Taipei 2025 · best of 2 | 5:38 |
| Row | 5:35 | Hong Kong 2026 · best of 2 | 4:53 |
| Farmers carry | 2:33 | Taipei 2025 · best of 2 | 2:11 |
| Sandbag lunges | 5:13 | Taipei 2025 · best of 2 | 5:20 |
| Wall balls | 6:40 | Taipei 2025 · best of 2 | 7:03 |
| Runs (8 km) | 53:17 | Hong Kong 2026 · best of 2 | 41:47 |
| Roxzone | 10:42 | Taipei 2025 · best of 2 | 7:23 |
How to read
Each station's best across Longlong's Open Men races, from different races, against the typical Open Men split. Venues differ (sled carpets, run laps, where the mats sit), so a best can owe something to the venue.
Hong Kong 2026, against 2,099 Open Men
Shape of the race
This chart shows where Longlong sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on Push (faster than 95% of the field), weakest on Runs (faster than 11%).
See the numbers
| Part | Longlong: faster than |
|---|---|
| Ski | 40% |
| Push | 95% |
| Pull | 68% |
| BBJ | 54% |
| Row | 21% |
| Carry | 35% |
| Lunges | 50% |
| Wall balls | 67% |
| Roxzone | 13% |
| Runs | 11% |
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 Longlong beat on each part of the race, at this race.Best: Sled push (faster than 95%); weakest: Runs (8 km) (faster than 11%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Longlong's time on each part against the typical Open Men finisher at this race.Best: Wall balls (1:25 faster); weakest: Runs (8 km) (13:06 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: Longlong against the typical Open 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.Longlong: 53:21 running, 39:50 at the stations and 17:18 in the roxzone; the longest station was the wall balls (7:15) and the shortest the sled push (2:17).Below, Typical Open Men: 39:57 running, 42:04 at the stations and 12:39 in the roxzone; the longest station was the wall balls (8:40).
See the numbers
| Part | Longlong | Typical Open Men |
|---|---|---|
| Run 1 | 4:16 | 3:48 |
| SkiErg | 4:57 | 4:49 |
| Run 2 | 5:21 | 4:32 |
| Sled push | 2:17 | 3:17 |
| Run 3 | 5:42 | 4:48 |
| Sled pull | 4:52 | 5:27 |
| Run 4 | 5:48 | 4:51 |
| Burpee broad jump | 5:57 | 6:09 |
| Run 5 | 7:24 | 4:59 |
| Row | 5:35 | 5:05 |
| Run 6 | 6:14 | 4:57 |
| Farmers carry | 2:49 | 2:30 |
| Run 7 | 6:22 | 4:57 |
| Sandbag lunges | 6:08 | 6:07 |
| Run 8 | 12:14 | 7:05 |
| Wall balls | 7:15 | 8:40 |
| Roxzone | 17:18 | 12:39 |
| Finish | 1:50:21 | 1:36:16 |
The race in order, left to right. A wider block than the one below is slower than typical.
Roxzone cost 4:39 against the typical Open Men finisher at Hong Kong 2026. The pacing guide is where that time comes back.
Fix roxzone. Then beat 1:50:21.
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- 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.
