HYROX weights and distances by station and division
HYROX weights come in three tiers, not four. Women's open is the lightest, men's pro the heaviest, and men's open and women's pro carry an identical set of loads. The running never changes: 8 × 1 km, every division.
HYROX weights and distances by station
Sled figures include the sled itself, so the plates on it weigh less than the number shown. A dash means no external load.
| Station | Women open | Men open | Women pro | Men pro |
|---|---|---|---|---|
| Run × 8 — 1,000 m (0.62 mi) each | — | — | — | — |
| SkiErg — 1,000 m | — | — | — | — |
| Sled push — 50 m (4 × 12.5 m) | 102 kg (225 lb) | 152 kg (335 lb) | 152 kg (335 lb) | 202 kg (445 lb) |
| Sled pull — 50 m (4 × 12.5 m) | 78 kg (172 lb) | 103 kg (227 lb) | 103 kg (227 lb) | 153 kg (337 lb) |
| Burpee broad jumps — 80 m | — | — | — | — |
| Row — 1,000 m | — | — | — | — |
| Farmers carry — 200 m | 2 × 16 kg (35 lb) | 2 × 24 kg (53 lb) | 2 × 24 kg (53 lb) | 2 × 32 kg (70 lb) |
| Sandbag lunges — 100 m | 10 kg (22 lb) | 20 kg (44 lb) | 20 kg (44 lb) | 30 kg (66 lb) |
| Wall balls — 100 reps | 4 kg (9 lb) | 6 kg (13 lb) | 6 kg (13 lb) | 9 kg (20 lb) |
Wall ball targets are set by gender, not by tier: 2.70 m for women and women's pro, 3.00 m for men and men's pro. That's the one place the shared column breaks. A women's pro racer throws the men's open ball at the lower target.
Kettlebells, sandbags and wall balls are color-coded by weight: white for the light tier, grey for the middle, black for the heavy.
Why men's open and women's pro use the same loads
There are four divisions but only three sets of equipment. Women's open sits on the light tier, men's pro on the heavy tier, and everyone else shares the middle. A 152 kg sled push is the same task in a men's open race and a women's pro race.
Two wrinkles. Athletes 60 and over can enter pro at a regular race, but they qualify for the World Championships through the open division only and race open loads there, while the rest of the field moves up to pro. Doubles then carries the same three tiers plus a Mixed division on the middle set. If you're new to the format, the race walkthrough covers how the runs and stations interleave.
HYROX weights in lbs, and what rounds badly
Events list kilos; most US gyms rack pounds. The kettlebells are the trap: 32 kg is 70.5 lb, so a 70 lb bell trains close but not equal, and 24 kg lands on 53 lb rather than a clean 50. The sandbag is 22, 44 or 66 lb; the wall ball 9, 13 or 20 lb.
Heights convert awkwardly too. 2.70 m is 8 ft 10 in and 3.00 m is 9 ft 10 in, while American rigs are usually marked at 9 and 10 feet, an inch or two above the race target.
For the running, 1 km is 0.62 miles and the eight runs total 4.97 miles. The 50 m of sled work is about 55 yards, the farmers carry 219, the lunge 109.
What each load actually demands
Sleds. The push number includes the sled, and friction is the variable you can't train for: flooring differs between venues, so the same 152 kg feels different from one city to the next. What fails is rarely max strength; it's legs that arrived pre-fatigued off a 1 km run. Four lengths of 12.5 m, and the whole sled has to cross the line before you turn. The pull is done standing; seated or kneeling isn't allowed, and you must stay inside the racer's box and off its lines while holding the rope. Only event-supplied chalk is legal, and only at the stations that provide it, in practice the sled pull and the farmers carry. Anywhere else is a two-minute penalty.
Carries and lunges. What decides the carry is the total in your hands: 48 kg for men's open, 64 kg for men's pro, over 200 meters, often several laps depending on the venue. You can set the bells down to rest as long as they don't travel forward while grounded. The sandbag has to stay fully supported for the whole 100 m, so parking it on the floor, a barricade or your own feet to take the load off costs 15 seconds each time, and every rep needs the trailing knee to touch and the hips and knees to lock out.
Wall balls. The rep count never moves. All four divisions throw 100, so the whole difference is ball weight and target height. Full station standards, including the no-rep triggers, are in the movement standards guide.
Where the pro divisions get disproportionately harder
Pro isn't a uniform step up. Compared with men's open, HYROX pro weights add 33% on the sled push, 49% on the sled pull, 33% per hand on the carry, 50% on the sandbag and 50% on the wall ball. For women moving from open to pro, the sandbag doubles from 10 kg to 20 kg, the sled push climbs 49%, the carry and the wall ball go up 50% each, and the sled pull only 32%.
So the shock station differs by gender. For men it's usually the wall ball, where a 9 kg ball meets an unchanged 100 reps at the end of the race. For women it's usually the lunge, the only load that doubles outright anywhere in the table. Neither one shows up in a fresh gym test. If you're pacing race simulations, Hyrox Workout, a HYROX workout timer app for iPhone and Apple Watch, lets you set the station loads you're actually training with, so a simulation session reflects your division rather than a generic one.
Weight mistakes that cost time on race day
Picking up the wrong implement is the expensive one. Do any part of the farmers carry or the sandbag lunge with the wrong weight and you have to repeat the entire station correctly; not repeating it is a disqualification. Choosing the right kettlebell and sandbag is on you, but lanes and wall ball stations are assigned, and using one you weren't given is a two-minute penalty. Leaving the kettlebells outside their box or lying on their side costs 30 seconds, though you can fix it before you leave the Roxzone. The station order helps here: you reach each weight station knowing which color to look for.
FAQ
How much does the HYROX sled push weigh?
Including the sled: 102 kg (225 lb) for women's open, 152 kg (335 lb) for men's open and women's pro, 202 kg (445 lb) for men's pro. The distance is 50 m in every division, run as four 12.5 m lengths.
What are the HYROX women's weights?
Women's open: 102 kg sled push, 78 kg sled pull, 2 × 16 kg kettlebells, a 10 kg sandbag and a 4 kg wall ball to a 2.70 m target. Women's pro uses the middle tier, so 152 kg, 103 kg, 2 × 24 kg, 20 kg and a 6 kg ball, still thrown to the 2.70 m target.
What is the HYROX farmers carry weight?
16 kg per hand for women's open, 24 kg for men's open and women's pro, 32 kg for men's pro, carried 200 meters. You may set them down to rest, but they can't move forward while they're on the ground.
What is the HYROX sandbag weight for lunges?
10 kg for women's open, 20 kg for men's open and women's pro, 30 kg for men's pro, over 100 meters of lunges. The bag must stay fully supported on your body for the whole distance, and taking the load off it costs 15 seconds each time.
Do doubles teams use the same weights?
Yes. Doubles runs the same three tiers, with the Mixed division on the middle one. Partners split the station work between them, but both still run all 8 km and the loads on the floor match the singles race.
Free Hyrox Workout tools
- 10K Pacing ChartUse this 10K pacing calculator to turn a target finish time or pace into kilometre-by-kilometre and mile-by-mile splits with cumulative times.
- 5K Pacing ChartEnter a target 5K finish time to see every kilometre or mile split, cumulative time and equivalent pace. This 5k pacing chart also includes common target times for quick reference.
- Concept2 Pace CalculatorUse any two of distance, total time and /500m split to find the missing value, watts, calories per hour and HYROX distance times.
- Half Marathon Pacing ChartCreate a half marathon pacing chart with cumulative 5 km and mile splits, plus the required pace for your target finish.
- HYROX Race Format PlannerChoose a HYROX category and team format to see the full race sequence, running distance, station work and sharing rules.
- HYROX Station Standards ReferenceUse this HYROX stations reference to review the eight stations in race order, with distances, reps and the standards that apply to your division.
- HYROX Finish Time CalculatorThis hyrox time calculator combines your average 1 km run pace, station time and roxzone transit time into a projected finish time and full race timeline.
- HYROX Training Program PlannerCreate a week-by-week HYROX plan with running, erg, strength, station-combination, recovery and simulation sessions.
- Interval Pacing TimerRun repeatable work and rest intervals with a large countdown, clear phase changes and optional audio cues. This pacing timer stays accurate when a tab is backgrounded.
- Marathon Pacing ChartBuild a marathon pacing chart from a target finish time or target pace. See required pace and cumulative times at every 5 km and every mile.
- Running Pace CalculatorUse this running pace calculator to turn a target finish time into clear per-kilometre and per-mile pacing, average speed and splits.
- Split Times CalculatorBuild a cumulative split table for any distance and interval. Compare even pacing with a fade or negative-split strategy and see the required pace for every segment.