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Hon Tam Sze, SUI PO CHAN, Ka Bo Lee, Rontiff Alexander Ha at Hong Kong 2026

HS
HKG flag Hon Tam Sze
SC
HKG flag SUI PO CHAN
KL
HKG flag Ka Bo Lee
RH
HKG flag Rontiff Alexander Ha

HYROX Hong Kong 2026

HYROX TEAM RELAY MEN • AG U40

Finish time

1:49:15

Overall #287 AG #220

Running

29:08

Stations

1:21:59

Avg. Pace

03:20/km

Avg. Run

3:38

Percentile

Top 24%

Running Metrics

Understanding your run data

Every HYROX event features 8 running segments and roxzone transitions. While the combined running + roxzone distance is fixed at 8.7km across all venues, individual lap lengths differ depending on the venue layout.

This means a single lap time cannot be directly converted to a per-km pace. To give you a fuller picture, we break your running down into two complementary metrics.

AVG. PACE

Overall pace across the 8.7km course

Divides your total running and roxzone time by the fixed 8.7km course distance. Because this distance is the same at every venue, Avg Pace is the most reliable way to compare performance between different races.

(Running + Roxzone) ÷ 8.7 km

Your result

29:08 + 0:00 = 03:20/km

AVG. RUN

Mean time per running segment

Your total running time divided by 8 laps, excluding roxzone transitions. Since individual lap distances vary by venue, this is a time average rather than a true pace. Use it to spot inconsistencies between your fastest and slowest laps within a single race.

Running Time ÷ 8 laps

Your result

29:08 = 3:38

When to use each

Use Avg Pace to track progress across seasons and compare results from different venues. The standardised 8.7km distance makes it a true per-km pace.

Use Avg Run to evaluate your pacing strategy within one race. A large gap between your best lap and your average signals room for more consistent splits.

Includes LUNGES (15s) penalty

Splits

Time
Rank
Avg Run
3:38
Run 1
3:26
#168
SkiErg
5:39
#249
Run 2
3:21
#49
Sled Push
1:49
#11
Run 3
3:51
#130
Sled Pull
5:27
#212
Run 4
3:24
#52
BBJ
3:22
#36
Run 5
4:03
#118
Row
6:02
#278
Run 6
3:48
#53
Run 7
4:36
#200
S. Lunges
19:56
#305
Run 8
2:39
#3
Wall Balls
39:44
#304

HYROX Pace Calculator

Plan a sub-1:45 race

Take ~4 min off Hon Tam Sze, SUI PO CHAN, Ka Bo Lee, Rontiff Alexander Ha's 1:49:15 in HYROX TEAM RELAY Men.

Race Performance

Race Performance

Understanding your performance radar

Each axis on the radar is one of the 16 splits in your race: 8 HYROX stations and your 8 running laps in chronological order. The further your line reaches toward the outer ring, the better you performed on that split relative to everyone else in the race.

YOUR SCORE

Percentile rank, inverted

A score of 90 means you were faster than 90% of athletes on that split. A score of 50 puts you right at the median. The outer ring (100) is the leader for that split.

HOW TO READ IT

Shape over numbers

Look at the silhouette, not just the numbers. A balanced shape means consistent performance across splits. A spike outward marks a strong split; an inward dent flags a weak one and is usually where the biggest time gains live.

Scores compare you only to athletes in this race, in your division and category. A different race or category will give a different shape.

Your Race Debrief

Here's what stood out and where to focus your training next.
Maximum Impact Focus
#1 Priority

Target Wall Balls for maximum race improvement. This station offers ~1915s potential time savings due to high absolute time impact.

Action Plan:

EMOM 12: 12–20 wall balls. Breathe every rep, keep depth/drive consistent. Add unbroken sets test every 2–3 weeks to track progress.

You're an Engine
#2 Priority

Your running is a major strength, but improving your strength-endurance will make you a more complete athlete.

Action Plan:

Focus on high-intensity circuits that mimic race conditions. Combine exercises like rowing, wall balls, and farmer's carries to build work capacity.

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TrainRox App showing training plans

Turn your results into your next PB.

Don't stop at analyzing your splits. TrainRox uses your race profile to build a personalized HYROX training plan tailored exactly to your strengths and weaknesses.

Get the structured programming you need to crush your next race. Complete your debrief and start training in the app.

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