HKG Morgan Lau
3 HYROX races over 2 seasons: 2 solo, 1 in a team with 1 partner.
One best per race type
Open Men: finish time, race by race
Oldest to newest; a line going down means getting fasterThis line shows the finish time of Morgan Lau at each race, oldest on the left; lower is faster.The best was 1:49:31 at Hong Kong (Nov 2024); Morgan Lau was 18:18 slower at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Hong Kong | Nov 2024 | Open Men | 1:49:31 |
| Hong Kong | May 2026 | Open Men | 2:07:49 |
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.
3 results at 2 races
1,858th of 2,099 Open Men (faster than 11%). Against the 63 who finished around 2:09:45: most time gained on wall balls (4:40), most lost on the eight runs (6:27). Runs 5 to 8 took 5:21 more than runs 1 to 4 (them: 7:21 more).
| Part | Time | Typical here | vs 2,099 Open Men here |
|---|---|---|---|
| Run 1: | 5:57 | 3:48 | faster than 4% |
| SkiErg: | 4:54 | 4:49 | faster than 43% |
| Run 2: | 6:43 | 4:32 | faster than 3% |
| Sled push: | 4:34 | 3:17 | faster than 11% |
| Run 3: | 6:48 | 4:48 | faster than 5% |
| Sled pull: | 5:27 | 5:27 | faster than 50% |
| Run 4: | 7:00 | 4:51 | faster than 5% |
| Burpee broad jump: | 9:08 | 6:09 | faster than 11% |
| Run 5: | 7:04 | 4:59 | faster than 8% |
| Row: | 5:28 | 5:05 | faster than 25% |
| Run 6: | 6:49 | 4:57 | faster than 8% |
| Farmers carry: | 2:30 | 2:30 | faster than 50% |
| Run 7: | 6:55 | 4:57 | faster than 8% |
| Sandbag lunges: | 10:15 | 6:07 | faster than 6% |
| Run 8: | 11:00 | 7:05 | faster than 11% |
| Wall balls: | 9:04 | 8:40 | faster than 46% |
| Roxzone: | 18:23 | 12:39 | faster than 8% |
| Runs (8 km) | 58:12 | 40:11 | faster than 7% |
| Stations (8) | 51:20 | ||
| Finish | 2:07:49 | 1:36:16 | 1858th of 2,099 · faster than 11% |
1,570th of 1,846 Doubles Men (faster than 14%). Against the 55 who finished around 1:40:15: most time gained on wall balls (1:10), most lost on the eight runs (3:17). Runs 5 to 8 took 2:17 more than runs 1 to 4 (them: 6:02 more).
| Part | Time | Typical here | vs 1,846 Doubles Men here |
|---|---|---|---|
| Run 1: | 5:44 | 4:06 | faster than 4% |
| SkiErg: | 4:37 | 4:18 | faster than 19% |
| Run 2: | 6:22 | 4:48 | faster than 5% |
| Sled push: | 1:54 | 1:58 | faster than 58% |
| Run 3: | 6:37 | 5:03 | faster than 7% |
| Sled pull: | 3:46 | 3:51 | faster than 56% |
| Run 4: | 6:43 | 5:06 | faster than 6% |
| Burpee broad jump: | 3:50 | 3:33 | faster than 38% |
| Run 5: | 6:32 | 5:12 | faster than 12% |
| Row: | 5:02 | 4:47 | faster than 29% |
| Run 6: | 6:32 | 5:09 | faster than 11% |
| Farmers carry: | 2:11 | 1:48 | faster than 11% |
| Run 7: | 6:32 | 5:11 | faster than 11% |
| Sandbag lunges: | 5:29 | 4:13 | faster than 13% |
| Run 8: | 8:08 | 7:07 | faster than 28% |
| Wall balls: | 5:03 | 5:00 | faster than 49% |
| Roxzone: | 15:25 | 12:16 | faster than 15% |
| Runs (8 km) | 53:05 | 41:57 | faster than 11% |
| Stations (8) | 31:52 | ||
| Finish | 1:40:16 | 1:24:42 | 1570th of 1,846 · faster than 14% |
804th of 1,011 Open Men (faster than 20%). Against the 31 who finished around 1:49:49: most time gained on sled pull (2:26), most lost on the eight runs (6:10). Runs 5 to 8 took 0:11 more than runs 1 to 4 (them: 3:40 more).
| Part | Time | Typical here | vs 1,011 Open Men here |
|---|---|---|---|
| Run 1: | 7:22 | 4:59 | faster than 3% |
| SkiErg: | 5:04 | 4:34 | faster than 12% |
| Run 2: | 7:08 | 5:05 | faster than 6% |
| Sled push: | 3:12 | 2:44 | faster than 26% |
| Run 3: | 7:09 | 5:32 | faster than 11% |
| Sled pull: | 4:23 | 5:28 | faster than 79% |
| Run 4: | 7:36 | 5:37 | faster than 10% |
| Burpee broad jump: | 6:44 | 5:50 | faster than 32% |
| Run 5: | 7:14 | 5:44 | faster than 16% |
| Row: | 5:25 | 4:57 | faster than 19% |
| Run 6: | 7:08 | 5:39 | faster than 16% |
| Farmers carry: | 2:19 | 2:22 | faster than 54% |
| Run 7: | 7:28 | 5:36 | faster than 12% |
| Sandbag lunges: | 8:13 | 5:27 | faster than 10% |
| Run 8: | 7:36 | 6:02 | faster than 22% |
| Wall balls: | 7:30 | 7:39 | faster than 53% |
| Roxzone: | 8:05 | 7:14 | faster than 35% |
| Runs (8 km) | 58:38 | 44:39 | faster than 11% |
| Stations (8) | 42:50 | ||
| Finish | 1:49:31 | 1:32:49 | 804th of 1,011 · faster than 20% |
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; for a team it is the team’s age group. * 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 Morgan has done each station
| Part | Best | Race | Typical |
|---|---|---|---|
| SkiErg | 4:54 | Hong Kong 2026 · best of 2 | 4:34 |
| Sled push | 3:12 | Hong Kong 2024 · best of 2 | 3:04 |
| Sled pull | 4:23 | Hong Kong 2024 · best of 2 | 4:57 |
| Burpee broad jump | 6:44 | Hong Kong 2024 · best of 2 | 5:38 |
| Row | 5:25 | Hong Kong 2024 · best of 2 | 4:53 |
| Farmers carry | 2:19 | Hong Kong 2024 · best of 2 | 2:11 |
| Sandbag lunges | 8:13 | Hong Kong 2024 · best of 2 | 5:20 |
| Wall balls | 7:30 | Hong Kong 2024 · best of 2 | 7:03 |
| Runs (8 km) | 58:12 | Hong Kong 2026 · best of 2 | 41:47 |
| Roxzone | 8:05 | Hong Kong 2024 · best of 2 | 7:23 |
How to read
Each station's best across Morgan'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.
1 team partner
- Wai Chi Lam1 race
From the team results above. A name opens the search: a partner can have more than one page.
Hong Kong 2024, against 1,011 Open Men
Shape of the race
This chart shows where Morgan sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on Pull (faster than 80% of the field), weakest on Lunges (faster than 11%).
See the numbers
| Part | Morgan: faster than |
|---|---|
| Ski | 12% |
| Push | 26% |
| Pull | 80% |
| BBJ | 33% |
| Row | 20% |
| Carry | 54% |
| Lunges | 11% |
| Wall balls | 53% |
| Roxzone | 35% |
| 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 Morgan beat on each part of the race, at this race.Best: Sled pull (faster than 80%); weakest: Sandbag lunges (faster than 11%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Morgan's time on each part against the typical Open Men finisher at this race.Best: Sled pull (1:05 faster); weakest: Runs (8 km) (13:59 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: Morgan 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.Morgan: 58:41 running, 42:50 at the stations and 8:05 in the roxzone; the longest station was the sandbag lunges (8:13).Below, Typical Open Men: 44:14 running, 39:01 at the stations and 7:14 in the roxzone; the longest station was the wall balls (7:39).
See the numbers
| Part | Morgan | Typical Open Men |
|---|---|---|
| Run 1 | 7:22 | 4:59 |
| SkiErg | 5:04 | 4:34 |
| Run 2 | 7:08 | 5:05 |
| Sled push | 3:12 | 2:44 |
| Run 3 | 7:09 | 5:32 |
| Sled pull | 4:23 | 5:28 |
| Run 4 | 7:36 | 5:37 |
| Burpee broad jump | 6:44 | 5:50 |
| Run 5 | 7:14 | 5:44 |
| Row | 5:25 | 4:57 |
| Run 6 | 7:08 | 5:39 |
| Farmers carry | 2:19 | 2:22 |
| Run 7 | 7:28 | 5:36 |
| Sandbag lunges | 8:13 | 5:27 |
| Run 8 | 7:36 | 6:02 |
| Wall balls | 7:30 | 7:39 |
| Roxzone | 8:05 | 7:14 |
| Finish | 1:49:31 | 1:32:49 |
The race in order, left to right. A wider block than the one below is slower than typical.
Sandbag lunges cost 2:46 against the typical Open Men finisher at Hong Kong 2024. The sandbag lunges guide shows whether that is strength or pacing, and the workouts that fix it.
Fix sandbag lunges. Then beat 1:49:31.
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.
