HKG Sherman Lai
4 HYROX races over 2 seasons: 2 solo, 2 in a team with 4 partners.
One best per race type
Open Women: finish time, race by race
Oldest to newest; a line going down means getting fasterThis line shows the finish time of Sherman Lai at each race, oldest on the left; lower is faster.The best was 2:10:54 at Shenzhen (Dec 2025); Sherman Lai was 22:58 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Hong Kong | Jul 2025 | Open Women | 2:33:52 |
| Shenzhen | Dec 2025 | Open Women | 2:10:54 |
Each dot is one Open Women race; click one for that race's report. Not enough complete, clean Open Women races yet to measure the change.
4 results at 4 races
59th of 244 Relay Women (faster than 76%).
| Part | Time | Typical here | vs 244 Relay Women here |
|---|---|---|---|
| Run 1: | 3:59 | 4:01 | faster than 52% |
| SkiErg: | 5:10 | 6:03 | faster than 86% |
| Run 2: | 5:25 | 4:55 | faster than 24% |
| Sled push: | 3:02 | 3:12 | faster than 59% |
| Run 3: | 4:22 | 4:53 | faster than 77% |
| Sled pull: | 4:31 | 6:04 | faster than 85% |
| Run 4: | 4:14 | 4:54 | faster than 84% |
| Burpee broad jump: | 4:31 | 6:05 | faster than 80% |
| Run 5: | 4:54 | 5:03 | faster than 56% |
| Row: | 5:04 | 5:34 | faster than 84% |
| Run 6: | 5:49 | 5:16 | faster than 29% |
| Farmers carry: | 1:55 | 2:15 | faster than 75% |
| Run 7: | 4:33 | 5:08 | faster than 77% |
| Sandbag lunges: | 5:29 | 5:13 | faster than 43% |
| Run 8: | 5:12 | 5:51 | faster than 74% |
| Wall balls: | 6:54 | 6:15 | faster than 36% |
| Roxzone: | 9:01 | 9:54 | faster than 68% |
| Runs (8 km) | 38:24 | 40:57 | faster than 68% |
| Stations (8) | 36:36 | ||
| Finish | 1:23:55 | 1:31:39 | 59th of 244 · faster than 76% |
878th of 1,323 Doubles Women (faster than 33%). Against the 40 who finished around 1:40:26: most time gained on sled pull (0:37), most lost on the eight runs (2:38). Runs 5 to 8 took 4:35 more than runs 1 to 4 (them: 4:16 more).
| Part | Time | Typical here | vs 1,323 Doubles Women here |
|---|---|---|---|
| Run 1: | 5:02 | 4:38 | faster than 28% |
| SkiErg: | 4:53 | 5:11 | faster than 79% |
| Run 2: | 5:54 | 5:24 | faster than 27% |
| Sled push: | 2:22 | 2:03 | faster than 21% |
| Run 3: | 6:11 | 5:37 | faster than 25% |
| Sled pull: | 4:44 | 4:47 | faster than 52% |
| Run 4: | 6:23 | 5:39 | faster than 23% |
| Burpee broad jump: | 4:47 | 4:39 | faster than 44% |
| Run 5: | 6:23 | 5:45 | faster than 26% |
| Row: | 5:42 | 5:30 | faster than 35% |
| Run 6: | 6:29 | 5:46 | faster than 25% |
| Farmers carry: | 1:53 | 1:59 | faster than 65% |
| Run 7: | 6:19 | 5:45 | faster than 29% |
| Sandbag lunges: | 4:50 | 4:22 | faster than 31% |
| Run 8: | 8:53 | 7:52 | faster than 30% |
| Wall balls: | 4:58 | 4:59 | faster than 50% |
| Roxzone: | 15:35 | 13:27 | faster than 23% |
| Runs (8 km) | 51:30 | 46:39 | faster than 29% |
| Stations (8) | 34:09 | ||
| Finish | 1:41:09 | 1:34:48 | 878th of 1,323 · faster than 33% |
425th of 460 Open Women (faster than 7%).
| Part | Time | Typical here | vs 460 Open Women here |
|---|---|---|---|
| Run 1: | 5:21 | 4:22 | faster than 12% |
| SkiErg: | 6:00 | 5:37 | faster than 27% |
| Run 2: | 7:33 | 6:04 | faster than 14% |
| Sled push: | 4:46 | 3:17 | faster than 9% |
| Run 3: | 7:53 | 6:21 | faster than 13% |
| Sled pull: | 6:03 | 6:27 | faster than 61% |
| Run 4: | 8:17 | 6:17 | faster than 9% |
| Burpee broad jump: | 9:59 | 6:30 | faster than 8% |
| Run 5: | 9:37 | 6:34 | faster than 3% |
| Row: | 5:52 | 5:45 | faster than 40% |
| Run 6: | 8:46 | 6:29 | faster than 8% |
| Farmers carry: | 2:45 | 2:23 | faster than 30% |
| Run 7: | 7:58 | 6:29 | faster than 16% |
| Sandbag lunges: | 7:51 | 5:18 | faster than 8% |
| Run 8: | 8:26 | 6:13 | faster than 14% |
| Wall balls: | 10:28 | 7:32 | faster than 21% |
| Roxzone: | 13:29 | 7:36 | faster than 1% |
| Runs (8 km) | 1:03:48 | 49:33 | faster than 8% |
| Stations (8) | 53:44 | ||
| Finish | 2:10:54 | 1:42:15 | 425th of 460 · faster than 7% |
508th of 523 Open Women (faster than 2%).
| Part | Time | Typical here | vs 523 Open Women here |
|---|---|---|---|
| Run 1: | 4:25 | 3:32 | faster than 13% |
| SkiErg: | 5:46 | 5:30 | faster than 31% |
| Run 2: | 8:05 | 6:06 | faster than 8% |
| Sled push: | 4:27 | 3:37 | faster than 17% |
| Run 3: | 8:37 | 6:28 | faster than 6% |
| Sled pull: | 7:28 | 6:54 | faster than 38% |
| Run 4: | 9:24 | 6:33 | faster than 4% |
| Burpee broad jump: | 8:45 | 7:08 | faster than 22% |
| Run 5: | 13:08 | 6:53 | faster than 1% |
| Row: | 5:36 | 5:43 | faster than 58% |
| Run 6: | 12:21 | 6:40 | faster than 0% |
| Farmers carry: | 2:56 | 2:35 | faster than 27% |
| Run 7: | 10:46 | 6:37 | faster than 2% |
| Sandbag lunges: | 7:45 | 5:52 | faster than 14% |
| Run 8: | 15:16 | 6:53 | faster than 1% |
| Wall balls: | 11:36 | 7:29 | faster than 13% |
| Roxzone †: | 17:31 | ||
| Runs (8 km) | 1:22:02 | 50:10 | faster than 1% |
| Stations (8) | 54:19 | ||
| Finish | 2:33:52 | 1:44:20 | 508th of 523 · faster than 2% |
How to read
Place is the position among timed finishers in the same race, division and gender; a doubles place is the team's, and a relay place is among all relay teams at that race (relay teams are ranked together). 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. † This venue did not time the roxzone: the figure is the finish minus runs and stations, and part of the walk is inside the run laps there, so it is shorter than at other venues. 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 Sherman has done each station
| Part | Best | Race | Typical |
|---|---|---|---|
| SkiErg | 5:46 | Hong Kong 2025 · best of 2 | 5:16 |
| Sled push | 4:27 | Hong Kong 2025 · best of 2 | 2:55 |
| Sled pull | 6:03 | Shenzhen 2025 · best of 2 | 5:47 |
| Burpee broad jump | 8:45 | Hong Kong 2025 · best of 2 | 6:46 |
| Row | 5:36 | Hong Kong 2025 · best of 2 | 5:31 |
| Farmers carry | 2:45 | Shenzhen 2025 · best of 2 | 2:19 |
| Sandbag lunges | 7:45 | Hong Kong 2025 · best of 2 | 5:13 |
| Wall balls | 10:28 | Shenzhen 2025 · best of 2 | 6:43 |
| Runs (8 km) | 1:03:48 | Shenzhen 2025 · best of 2 | 46:44 |
| Roxzone | 13:29 | Shenzhen 2025 | 7:57 |
How to read
Each station's best across Sherman's Open Women races, from different races, against the typical Open Women split. Venues differ (sled carpets, run laps, where the mats sit), so a best can owe something to the venue.
4 team partners
- Ching Man Ko1 race
- Jenna Yiu1 race
- Pak Yee Ng1 race
- Winnie Ko1 race
From the team results above. A name opens the search: a partner can have more than one page.
Shenzhen 2025, against 460 Open Women
Shape of the race
This chart shows where Sherman 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 61% of the field), weakest on Roxzone (faster than 2%).
See the numbers
| Part | Sherman: faster than |
|---|---|
| Ski | 28% |
| Push | 9% |
| Pull | 61% |
| BBJ | 9% |
| Row | 41% |
| Carry | 31% |
| Lunges | 9% |
| Wall balls | 21% |
| Roxzone | 2% |
| Runs | 9% |
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 Sherman beat on each part of the race, at this race.Best: Sled pull (faster than 61%); weakest: Roxzone (faster than 2%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Sherman's time on each part against the typical Open Women finisher at this race.Best: Sled pull (0:24 faster); weakest: Runs (8 km) (14:15 slower).
Green, left of centre: faster than the typical Open Women finisher at this race. Orange, right: slower, and by how much.
The race as one bar: Sherman against the typical Open Women 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.Sherman: 1:03:51 running, 53:44 at the stations and 13:29 in the roxzone; the longest station was the wall balls (10:28).Below, Typical Open Women: 48:49 running, 42:49 at the stations and 7:36 in the roxzone; the longest station was the wall balls (7:32).
See the numbers
| Part | Sherman | Typical Open Women |
|---|---|---|
| Run 1 | 5:21 | 4:22 |
| SkiErg | 6:00 | 5:37 |
| Run 2 | 7:33 | 6:04 |
| Sled push | 4:46 | 3:17 |
| Run 3 | 7:53 | 6:21 |
| Sled pull | 6:03 | 6:27 |
| Run 4 | 8:17 | 6:17 |
| Burpee broad jump | 9:59 | 6:30 |
| Run 5 | 9:37 | 6:34 |
| Row | 5:52 | 5:45 |
| Run 6 | 8:46 | 6:29 |
| Farmers carry | 2:45 | 2:23 |
| Run 7 | 7:58 | 6:29 |
| Sandbag lunges | 7:51 | 5:18 |
| Run 8 | 8:26 | 6:13 |
| Wall balls | 10:28 | 7:32 |
| Roxzone | 13:29 | 7:36 |
| Finish | 2:10:54 | 1:42:15 |
The race in order, left to right. A wider block than the one below is slower than typical.
Roxzone cost 5:53 against the typical Open Women finisher at Shenzhen 2025. The pacing guide is where that time comes back.
Fix roxzone. Then beat 2:10:54.
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.
