HKG Paul Poon
6 HYROX races over 2 seasons. 1 age-group win.
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 Paul Poon at each race, oldest on the left; lower is faster.The best was 1:35:51 at Shenzhen (Dec 2025); Paul Poon was 1:53 slower at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Beijing | Aug 2025 | Open Men | 1:42:57 |
| Shanghai | Nov 2025 | Open Men | 1:38:36 |
| Shenzhen | Dec 2025 | Open Men | 1:35:51 |
| Bangkok | Mar 2026 | Open Men | 1:38:12 |
| Hong Kong | May 2026 | Open Men | 1:44:50 |
Each dot is one Open Men race; click one for that race's report. From the first Open Men race to the best: 7:06 faster (1:42:57 to 1:35:51).
6 results at 6 races
319th of 351 Pro Men (faster than 9%).
| Part | Time | Typical here | vs 351 Pro Men here |
|---|---|---|---|
| Run 1: | 4:19 | 3:30 | faster than 5% |
| SkiErg: | 5:11 | 4:35 | faster than 5% |
| Run 2: | 5:14 | 4:23 | faster than 9% |
| Sled push: | 5:58 | 4:13 | faster than 9% |
| Run 3: | 5:47 | 4:46 | faster than 10% |
| Sled pull: | 9:53 | 6:35 | faster than 9% |
| Run 4: | 6:18 | 4:51 | faster than 6% |
| Burpee broad jump: | 5:15 | 4:43 | faster than 34% |
| Run 5: | 6:30 | 4:56 | faster than 6% |
| Row: | 5:23 | 4:51 | faster than 10% |
| Run 6: | 6:39 | 4:50 | faster than 6% |
| Farmers carry: | 4:07 | 2:32 | faster than 6% |
| Run 7: | 8:15 | 5:01 | faster than 2% |
| Sandbag lunges: | 6:50 | 5:57 | faster than 28% |
| Run 8: | 9:07 | 6:00 | faster than 12% |
| Wall balls: | 10:49 | 8:18 | faster than 25% |
| Roxzone: | 15:23 | 9:47 | faster than 5% |
| Runs (8 km) | 52:05 | 38:40 | faster than 7% |
| Stations (8) | 53:26 | ||
| Finish | 2:00:50 | 1:31:05 | 319th of 351 · faster than 9% |
1,383rd of 2,099 Open Men (faster than 34%). Against the 64 who finished around 1:44:21: most time gained on sandbag lunges (1:54), most lost on the eight runs (3:10). Runs 5 to 8 took 5:44 more than runs 1 to 4 (them: 4:01 more).
| Part | Time | Typical here | vs 2,099 Open Men here |
|---|---|---|---|
| Run 1: | 3:59 | 3:48 | faster than 39% |
| SkiErg: | 4:53 | 4:49 | faster than 44% |
| Run 2: | 5:07 | 4:32 | faster than 23% |
| Sled push: | 4:12 | 3:17 | faster than 18% |
| Run 3: | 5:32 | 4:48 | faster than 23% |
| Sled pull: | 6:07 | 5:27 | faster than 34% |
| Run 4: | 5:36 | 4:51 | faster than 22% |
| Burpee broad jump: | 5:56 | 6:09 | faster than 54% |
| Run 5: | 5:46 | 4:59 | faster than 24% |
| Row: | 5:27 | 5:05 | faster than 26% |
| Run 6: | 5:53 | 4:57 | faster than 19% |
| Farmers carry: | 2:51 | 2:30 | faster than 33% |
| Run 7: | 5:54 | 4:57 | faster than 19% |
| Sandbag lunges: | 4:52 | 6:07 | faster than 80% |
| Run 8: | 8:25 | 7:05 | faster than 28% |
| Wall balls: | 8:49 | 8:40 | faster than 48% |
| Roxzone: | 15:40 | 12:39 | faster than 22% |
| Runs (8 km) | 46:09 | 40:11 | faster than 25% |
| Stations (8) | 43:07 | ||
| Finish | 1:44:50 | 1:36:16 | 1383rd of 2,099 · faster than 34% |
1,422nd of 2,828 Open Men (faster than 49%). Against the 84 who finished around 1:38:03: most time gained on wall balls (1:21), most lost on the eight runs (3:20). Runs 5 to 8 took 1:48 more than runs 1 to 4 (them: 0:03 less).
| Part | Time | Typical here | vs 2,828 Open Men here |
|---|---|---|---|
| Run 1: | 7:16 | 6:59 | faster than 40% |
| SkiErg: | 5:02 | 4:47 | faster than 30% |
| Run 2: | 4:37 | 4:33 | faster than 47% |
| Sled push: | 3:28 | 3:39 | faster than 57% |
| Run 3: | 4:53 | 4:50 | faster than 48% |
| Sled pull: | 6:00 | 5:53 | faster than 47% |
| Run 4: | 5:10 | 4:50 | faster than 37% |
| Burpee broad jump: | 6:11 | 6:09 | faster than 49% |
| Run 5: | 5:23 | 4:59 | faster than 37% |
| Row: | 5:07 | 5:05 | faster than 48% |
| Run 6: | 5:26 | 4:53 | faster than 33% |
| Farmers carry: | 2:50 | 2:23 | faster than 27% |
| Run 7: | 5:38 | 4:54 | faster than 29% |
| Sandbag lunges: | 5:02 | 5:59 | faster than 73% |
| Run 8: | 7:18 | 6:31 | faster than 36% |
| Wall balls: | 6:24 | 7:40 | faster than 70% |
| Roxzone: | 12:34 | 11:59 | faster than 43% |
| Runs (8 km) | 45:38 | 43:07 | faster than 40% |
| Stations (8) | 40:04 | ||
| Finish | 1:38:12 | 1:38:03 | 1422nd of 2,828 · faster than 49% |
439th of 928 Open Men (faster than 52%).
| Part | Time | Typical here | vs 928 Open Men here |
|---|---|---|---|
| Run 1: | 4:22 | 3:57 | faster than 25% |
| SkiErg: | 5:10 | 4:54 | faster than 25% |
| Run 2: | 5:37 | 5:24 | faster than 42% |
| Sled push: | 3:33 | 3:44 | faster than 58% |
| Run 3: | 6:24 | 5:55 | faster than 36% |
| Sled pull: | 5:48 | 5:57 | faster than 54% |
| Run 4: | 6:27 | 5:50 | faster than 31% |
| Burpee broad jump: | 5:15 | 5:35 | faster than 58% |
| Run 5: | 6:40 | 6:13 | faster than 38% |
| Row: | 5:28 | 5:08 | faster than 26% |
| Run 6: | 6:39 | 5:56 | faster than 29% |
| Farmers carry: | 2:19 | 2:21 | faster than 53% |
| Run 7: | 7:06 | 5:59 | faster than 23% |
| Sandbag lunges: | 4:21 | 5:40 | faster than 84% |
| Run 8: | 6:35 | 5:58 | faster than 39% |
| Wall balls: | 7:40 | 8:01 | faster than 54% |
| Roxzone: | 6:35 | 7:28 | faster than 67% |
| Runs (8 km) | 49:47 | 46:25 | faster than 37% |
| Stations (8) | 39:34 | ||
| Finish | 1:35:51 | 1:37:27 | 439th of 928 · faster than 52% |
573rd of 914 Open Men (faster than 37%).
| Part | Time | Typical here | vs 914 Open Men here |
|---|---|---|---|
| Run 1: | 5:45 | 5:18 | faster than 27% |
| SkiErg: | 5:04 | 4:47 | faster than 26% |
| Run 2: | 4:49 | 4:39 | faster than 39% |
| Sled push: | 3:57 | 3:22 | faster than 28% |
| Run 3: | 5:24 | 5:00 | faster than 30% |
| Sled pull: | 6:54 | 5:45 | faster than 25% |
| Run 4: | 5:31 | 4:57 | faster than 25% |
| Burpee broad jump: | 4:52 | 5:33 | faster than 65% |
| Run 5: | 5:37 | 5:15 | faster than 34% |
| Row: | 6:04 | 5:17 | faster than 12% |
| Run 6: | 5:46 | 4:59 | faster than 19% |
| Farmers carry: | 2:23 | 2:16 | faster than 41% |
| Run 7: | 5:51 | 4:59 | faster than 19% |
| Sandbag lunges: | 4:36 | 5:32 | faster than 76% |
| Run 8: | 6:37 | 6:05 | faster than 37% |
| Wall balls: | 8:31 | 6:55 | faster than 28% |
| Roxzone: | 11:06 | 10:49 | faster than 46% |
| Runs (8 km) | 45:15 | 41:45 | faster than 30% |
| Stations (8) | 42:21 | ||
| Finish | 1:38:36 | 1:33:32 | 573rd of 914 · faster than 37% |
399th of 609 Open Men (faster than 34%).
| Part | Time | Typical here | vs 609 Open Men here |
|---|---|---|---|
| Run 1: | 5:16 | 4:40 | faster than 22% |
| SkiErg: | 5:07 | 4:45 | faster than 18% |
| Run 2: | 5:25 | 4:59 | faster than 30% |
| Sled push: | 4:22 | 3:41 | faster than 26% |
| Run 3: | 6:01 | 5:26 | faster than 29% |
| Sled pull: | 6:26 | 6:10 | faster than 43% |
| Run 4: | 5:55 | 5:27 | faster than 30% |
| Burpee broad jump: | 5:10 | 5:32 | faster than 59% |
| Run 5: | 6:12 | 5:34 | faster than 28% |
| Row: | 5:33 | 4:59 | faster than 11% |
| Run 6: | 6:16 | 5:26 | faster than 22% |
| Farmers carry: | 2:33 | 2:21 | faster than 36% |
| Run 7: | 6:31 | 5:26 | faster than 19% |
| Sandbag lunges: | 4:43 | 5:46 | faster than 81% |
| Run 8: | 7:26 | 6:23 | faster than 30% |
| Wall balls: | 10:48 | 7:51 | faster than 20% |
| Roxzone: | 9:22 | 8:53 | faster than 43% |
| Runs (8 km) | 48:58 | 44:08 | faster than 27% |
| Stations (8) | 44:42 | ||
| Finish | 1:42:57 | 1:35:15 | 399th of 609 · faster than 34% |
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 Paul has done each station
| Part | Best | Race | Typical |
|---|---|---|---|
| SkiErg | 4:53 | Hong Kong 2026 · best of 5 | 4:34 |
| Sled push | 3:28 | Bangkok 2026 · best of 5 | 3:04 |
| Sled pull | 5:48 | Shenzhen 2025 · best of 5 | 4:57 |
| Burpee broad jump | 4:52 | Shanghai 2025 · best of 5 | 5:38 |
| Row | 5:07 | Bangkok 2026 · best of 5 | 4:53 |
| Farmers carry | 2:19 | Shenzhen 2025 · best of 5 | 2:11 |
| Sandbag lunges | 4:21 | Shenzhen 2025 · best of 5 | 5:20 |
| Wall balls | 6:24 | Bangkok 2026 · best of 5 | 7:03 |
| Runs (8 km) | 45:15 | Shanghai 2025 · best of 5 | 41:47 |
| Roxzone | 6:35 | Shenzhen 2025 · best of 5 | 7:23 |
How to read
Each station's best across Paul'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.
Shenzhen 2025, against 928 Open Men
Shape of the race
This chart shows where Paul sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on Lunges (faster than 85% of the field), weakest on Ski (faster than 26%).
See the numbers
| Part | Paul: faster than |
|---|---|
| Ski | 26% |
| Push | 58% |
| Pull | 54% |
| BBJ | 59% |
| Row | 26% |
| Carry | 54% |
| Lunges | 85% |
| Wall balls | 55% |
| Roxzone | 67% |
| Runs | 37% |
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 Paul beat on each part of the race, at this race.Best: Sandbag lunges (faster than 85%); weakest: SkiErg (faster than 26%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Paul's time on each part against the typical Open Men finisher at this race.Best: Sandbag lunges (1:19 faster); weakest: Runs (8 km) (3:22 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: Paul 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.Paul: 49:50 running, 39:35 at the stations and 6:35 in the roxzone; the longest station was the wall balls (7:40).Below, Typical Open Men: 45:12 running, 41:20 at the stations and 7:28 in the roxzone; the longest station was the wall balls (8:01).
See the numbers
| Part | Paul | Typical Open Men |
|---|---|---|
| Run 1 | 4:22 | 3:57 |
| SkiErg | 5:10 | 4:54 |
| Run 2 | 5:37 | 5:24 |
| Sled push | 3:33 | 3:44 |
| Run 3 | 6:24 | 5:55 |
| Sled pull | 5:48 | 5:57 |
| Run 4 | 6:27 | 5:50 |
| Burpee broad jump | 5:15 | 5:35 |
| Run 5 | 6:40 | 6:13 |
| Row | 5:28 | 5:08 |
| Run 6 | 6:39 | 5:56 |
| Farmers carry | 2:19 | 2:21 |
| Run 7 | 7:06 | 5:59 |
| Sandbag lunges | 4:21 | 5:40 |
| Run 8 | 6:35 | 5:58 |
| Wall balls | 7:40 | 8:01 |
| Roxzone | 6:35 | 7:28 |
| Finish | 1:35:51 | 1:37:27 |
The race in order, left to right. A wider block than the one below is slower than typical.
Row cost 0:20 against the typical Open Men finisher at Shenzhen 2025. The row guide shows whether that is strength or pacing, and the workouts that fix it.
Fix row. Then beat 1:35:51.
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.
