Blog, Race Formats
HYROX Weights: Complete Guide for Every Division [2026]
Jun
HYROX weights are the same at every event worldwide — only the division you enter determines how much the five weighted stations weigh. This guide covers the exact weights for every division (Open, Pro, Doubles, Mixed, Relay), explains the differences, and gives you the full picture before you register.
HYROX Weights: Quick Reference Table
All five weighted stations appear once in every HYROX race. Here are the loads across all main divisions:
| Station | Open Men | Open Women | Pro Men | Pro Women | Mixed Doubles |
|---|---|---|---|---|---|
| Sled Push | 152 kg (335 lb) | 102 kg (225 lb) | 202 kg (445 lb) | 152 kg (335 lb) | 152 kg (335 lb) |
| Sled Pull | 103 kg (227 lb) | 78 kg (172 lb) | 153 kg (337 lb) | 103 kg (227 lb) | 103 kg (227 lb) |
| Farmers Carry | 2 × 24 kg (2 × 53 lb) | 2 × 16 kg (2 × 35 lb) | 2 × 32 kg (2 × 71 lb) | 2 × 24 kg (2 × 53 lb) | 2 × 24 kg (2 × 53 lb) |
| Sandbag Lunges | 20 kg (44 lb) | 10 kg (22 lb) | 30 kg (66 lb) | 20 kg (44 lb) | 20 kg (44 lb) |
| Wall Balls | 6 kg / 10 ft | 4 kg / 9 ft | 9 kg / 10 ft | 6 kg / 10 ft | 6 kg / 10 ft |
Three stations are unweighted in every division: SkiErg (1,000 m), Burpee Broad Jumps (80 m), and Rowing (1,000 m). The performance variable for these is speed and aerobic output, not load.
Open Division Weights
Open is the starting point for almost all HYROX athletes — and where the majority race regardless of fitness level. Open weights are designed to be challenging but achievable for athletes with general fitness and some HYROX-specific training.
Open Men
| Station | Load | Distance / Reps |
|---|---|---|
| Sled Push | 152 kg (335 lb) | 50 m |
| Sled Pull | 103 kg (227 lb) | 50 m |
| Farmers Carry | 2 × 24 kg (2 × 53 lb) | 200 m |
| Sandbag Lunges | 20 kg (44 lb) | 100 m |
| Wall Balls | 6 kg (13 lb) to 10 ft target | 100 reps |
Open Women
| Station | Load | Distance / Reps |
|---|---|---|
| Sled Push | 102 kg (225 lb) | 50 m |
| Sled Pull | 78 kg (172 lb) | 50 m |
| Farmers Carry | 2 × 16 kg (2 × 35 lb) | 200 m |
| Sandbag Lunges | 10 kg (22 lb) | 100 m |
| Wall Balls | 4 kg (9 lb) to 9 ft target | 100 reps |
Pro Division Weights
HYROX Pro weights are approximately 30–50% heavier than Open across all five weighted stations. Pro is the competitive top division — most Pro athletes finish in under 60–65 minutes (men) or 65–70 minutes (women). The jump from Open to Pro is significant, and most athletes should complete at least one Open race before considering Pro.
Pro Men
| Station | Load | Distance / Reps |
|---|---|---|
| Sled Push | 202 kg (445 lb) | 50 m |
| Sled Pull | 153 kg (337 lb) | 50 m |
| Farmers Carry | 2 × 32 kg (2 × 71 lb) | 200 m |
| Sandbag Lunges | 30 kg (66 lb) | 100 m |
| Wall Balls | 9 kg (20 lb) to 10 ft target | 100 reps |
Pro Women
| Station | Load | Distance / Reps |
|---|---|---|
| Sled Push | 152 kg (335 lb) | 50 m |
| Sled Pull | 103 kg (227 lb) | 50 m |
| Farmers Carry | 2 × 24 kg (2 × 53 lb) | 200 m |
| Sandbag Lunges | 20 kg (44 lb) | 100 m |
| Wall Balls | 6 kg (13 lb) to 10 ft target | 100 reps |
Note: HYROX Pro Women use the same weights as HYROX Open Men. This is intentional — Pro Women are elite female athletes competing at the highest level of the sport.
Doubles Weights by Division
In HYROX Doubles, both partners share all station reps and distances while running every kilometer together. The weights per station are the same as the corresponding individual division — but the work is split between two athletes.
| Station | Men’s Doubles | Women’s Doubles | Mixed Doubles | Pro Men’s Doubles | Pro Women’s Doubles |
|---|---|---|---|---|---|
| Sled Push | 152 kg | 102 kg | 152 kg | 202 kg | 152 kg |
| Sled Pull | 103 kg | 78 kg | 103 kg | 153 kg | 103 kg |
| Farmers Carry | 2 × 24 kg | 2 × 16 kg | 2 × 24 kg | 2 × 32 kg | 2 × 24 kg |
| Sandbag Lunges | 20 kg | 10 kg | 20 kg | 30 kg | 20 kg |
| Wall Balls | 6 kg / 10 ft | 4 kg / 9 ft | 6 kg / 10 ft | 9 kg / 10 ft | 6 kg / 10 ft |
HYROX Mixed Doubles weights: Mixed Doubles (one male, one female) races at Men’s Open weights across all stations. This means the female athlete works significantly heavier than she would in a Women’s Open Doubles. Both athletes should train at these loads before race day. For more detail, see the complete Doubles guide.
Relay Weights
HYROX Relay is a four-person format. Each athlete completes 2 km of running and 2 stations. In Mixed Relay (two male, two female athletes), each athlete uses their own gender’s Open weights at their assigned station.
| Station | Men’s Relay | Women’s Relay |
|---|---|---|
| Sled Push | 152 kg (335 lb) | 102 kg (225 lb) |
| Sled Pull | 103 kg (227 lb) | 78 kg (172 lb) |
| Farmers Carry | 2 × 24 kg (2 × 53 lb) | 2 × 16 kg (2 × 35 lb) |
| Sandbag Lunges | 20 kg (44 lb) | 10 kg (22 lb) |
| Wall Balls | 6 kg / 10 ft | 4 kg / 9 ft |
The 5 HYROX Weighted Stations: Full Breakdown
1. Sled Push — Heaviest Station by Total Load
The sled push is the first weighted station (Station 2) and the heaviest load in the race. The 50 m distance is short but the weight demands powerful leg drive. HYROX Open Men push 152 kg — roughly the weight of two large adults combined — down a 25 m track and back.
What matters more than raw strength: Low body position, short power steps, consistent pressure through the entire 50 m. Athletes who “stand up” and push high lose contact efficiency and slow dramatically.
2. Sled Pull — Rope, Not Handles
Station 3: athletes pull the sled 50 m using a horizontal rope, walking backward. The load is lighter than the push (103 kg for Open Men) but the movement demands full posterior chain engagement — glutes, hamstrings, low back, and grip all work hard.
The sled pull is deceptive: it follows immediately after the push, while your legs are already fatigued. Many athletes underestimate how much slower they move on the pull vs the push.
3. Farmers Carry — The Grip Station
200 m with two heavy kettlebells (24 kg per hand for Open Men, 16 kg per hand for Open Women). This is the longest distance station in HYROX and the primary grip endurance challenge in the race.
Most athletes plan one rest stop at the 100 m turnaround. Setting the weights down twice or more costs significant time. Training grip endurance specifically — dead hangs, heavy bar holds — is essential preparation for this station at race weight.
4. Sandbag Lunges — Legs Last Chance
Station 7: 100 m of weighted lunges holding a sandbag (20 kg for Open Men, 10 kg for Open Women). This station comes after 7 km of running and four other heavy stations — it consistently surprises athletes with how hard it feels.
The sandbag can be held on the chest or shoulder. Short controlled steps and braced core are more important than speed — a stumble costs more time than a slightly slower pace.
5. Wall Balls — The Finale
The final station: 100 reps throwing a medicine ball to a target (10 ft for men, 9 ft for women). Open Men use a 6 kg ball; Open Women use 4 kg. Pro Men use 9 kg — the heaviest wall ball load in competition.
After 7 km of running and 7 stations, 100 wall balls is an exhaustion-amplifier. Set-based strategies (20-15-15-15-15-10-10 with short rest between sets) outperform attempting large unbroken sets in every race condition.
Training at Race Weight: Why It Matters
Training at sub-race weight is common but comes with a significant problem: you don’t know what race weight actually feels like in a fatigued state. Your sled mechanics, grip endurance, and wall ball capacity all need to be tested at the actual loads you’ll use on race day.
Minimum race-weight training requirements before race day:
- Sled push and pull at race weight: at least 6 sessions
- Farmers carry at race weight: 200 m minimum × 4 sessions
- Wall balls at race weight: sets practice across full training block
- Full race simulation at race weight: at least once in the final 4 weeks
Athletes who do their first race-weight reps on race day are almost always surprised by how different it feels from sub-weight training. For a detailed 12-week plan that progressively builds to race weight, see the HYROX 12-Week Training Plan.
HYROX Weights FAQ
What are the HYROX weights for Open division?
Open Men: Sled Push 152 kg, Sled Pull 103 kg, Farmers Carry 2 × 24 kg, Sandbag Lunges 20 kg, Wall Balls 6 kg to 10 ft. Open Women: Sled Push 102 kg, Sled Pull 78 kg, Farmers Carry 2 × 16 kg, Sandbag Lunges 10 kg, Wall Balls 4 kg to 9 ft.
What are the HYROX Pro weights?
Pro Men: Sled Push 202 kg, Sled Pull 153 kg, Farmers Carry 2 × 32 kg, Sandbag Lunges 30 kg, Wall Balls 9 kg to 10 ft. Pro Women use the same weights as Open Men: Sled Push 152 kg, Sled Pull 103 kg, Farmers Carry 2 × 24 kg, Sandbag Lunges 20 kg, Wall Balls 6 kg to 10 ft.
What are the HYROX Mixed Doubles weights?
Mixed Doubles (one male, one female) uses Men’s Open weights at all stations: Sled Push 152 kg, Sled Pull 103 kg, Farmers Carry 2 × 24 kg, Sandbag Lunges 20 kg, Wall Balls 6 kg to 10 ft. The female athlete in a Mixed team competes at these heavier loads throughout the race.
Do HYROX weights change between cities?
No. HYROX weights are standardized globally — the same loads appear at every race in every city. A race in New York, Chicago, or London uses identical weights for the same division. This is one of HYROX’s core design principles: consistent standards across all events.
Are HYROX Open and Pro weights in kg or lbs?
The official HYROX standard is in kilograms. Pounds equivalents are approximate: Open Men Sled Push 152 kg ≈ 335 lb, Sled Pull 103 kg ≈ 227 lb, Farmers Carry 24 kg ≈ 53 lb each, Sandbag Lunges 20 kg ≈ 44 lb, Wall Ball 6 kg ≈ 13 lb.
Can I train for HYROX without the exact equipment?
Yes, but simulate weights as closely as possible. A sled machine or weighted push sled replaces the HYROX sled push. Heavy kettlebells or dumbbells replace the farmers carry implements. A medicine ball of the correct weight is essential for wall ball training — the height and weight are both standardized and hard to simulate otherwise.
What is the heaviest station in HYROX?
By absolute load, the Sled Push is the heaviest: 152 kg for Open Men, 202 kg for Pro Men. By relative difficulty at the end of the race, most athletes rate the Wall Balls as the hardest station — 100 reps of overhead throwing after 7 km of running and 7 other stations.
Related: Open vs Pro Division Guide · HYROX Doubles Guide · HYROX Relay Guide · 12-Week Training Plan · Pace Calculator
GridRox is not affiliated with or endorsed by HYROX GmbH. Weights are based on current published HYROX standards — always verify at hyrox.com before competing.
