ROXMETRIC · GUIDES · STATION STANDARDS
HYROX weights, repetitions & distances by division
Every station weight, rep count, and distance for all HYROX divisions — in kg and lb — with training notes and a division comparison. Use the tables as your training reference, then run the numbers through the pace calculator to build a race plan around them.
Why HYROX weights vary by division
A HYROX race follows the same format regardless of division: eight rounds of 1 km running, each followed by one functional workout station. What changes between divisions is the load at five stations — Sled Push, Sled Pull, Farmers Carry, Sandbag Lunges, and Wall Balls. SkiErg, Burpee Broad Jumps, and Rowing use identical distances for everyone.
The division structure makes the race accessible at every level while providing a meaningful challenge across the spectrum. Women Open uses the lightest loads; Men Pro uses the heaviest. Women Pro and Men Open share identical weights — a deliberate calibration that places experienced female athletes on the same standard as the general male field.
For training, these standards define the exact loads you need in your gym sessions. There is no rounding up or down — if your division calls for 103 kg on the Sled Pull, that is the weight you train with. Practising at race weight, at race distance, in race sequence is the only way to know how your station splits will hold up on the day.
RACE ORDER INFOGRAPHIC — ALL DIVISIONS
Which division is right for you?
The weight differences between divisions are significant. Understanding what each step up demands prevents the two most common mistakes: entering Open and feeling under-challenged, or entering Pro and being overwhelmed by the sled weights in the first three stations.
| DIVISION | WHO IT SUITS | SIGNAL YOU'RE READY |
|---|---|---|
| Women Open | First HYROX, or any women's athlete not targeting Women Pro. The lightest loads in the race. | Registered and training — no benchmark needed. |
| Men Open | First HYROX, or any men's athlete not targeting Pro. The standard male division. | Registered and training — no benchmark needed. |
| Women Pro | Women who regularly compete in CrossFit, functional fitness, or obstacle racing. Matches Men Open weights exactly at every station. | Can push 152 kg sled and do 100 wall balls (6 kg) under fatigue in training. |
| Men Pro | Competitive CrossFit athletes, strength sport athletes, or anyone who found Men Open station weights very manageable. | Can push 200+ kg sled and complete 100 wall balls (9 kg) and 100 m lunges (30 kg) under race fatigue. |
| Doubles | Pairs who want to share the workload. You run every km together; station work is split however you choose. | No individual benchmark needed — decide on station-split strategy before race day. |
| Relay | Teams of 4. Each member does 2 runs and 2 stations. Lightest individual workload in HYROX. | Coordinate station assignments — female relay members use Women Open weights, male members use Men Open. |
How much heavier is Pro?
The weight jump from Open to Pro is not uniform across stations — it is largest on the sled pull for Men (+49%) and on sandbag lunges for Women (+100%). Know exactly what you are committing to before entering Pro.
| STATION | WOMEN OPEN | WOMEN PRO | JUMP | MEN OPEN | MEN PRO | JUMP |
|---|---|---|---|---|---|---|
| Sled Push | 102 kg | 152 kg | +49% | 152 kg | 202 kg | +33% |
| Sled Pull | 78 kg | 103 kg | +32% | 103 kg | 153 kg | +49% |
| Farmers Carry | 32 kg | 48 kg | +50% | 48 kg | 64 kg | +33% |
| Sandbag Lunges | 10 kg | 20 kg | +100% | 20 kg | 30 kg | +50% |
| Wall Balls | 4 kg | 6 kg | +50% | 6 kg | 9 kg | +50% |
Farmers Carry total load shown (both hands combined). Note: Women Open→Women Pro sandbag jump is +100% — the largest single-division weight increase in the race.
Once you know your division, use the pace calculator to build your race split plan — it models how much time your division's station weights will cost at your target finish time, fitted from 93,000+ real race results.
HYROX weight standards — full reference tables
All divisions, all stations. Weights shown in kg and lb. Sled weights include the equipment. Distances and reps are identical across all divisions — only loads change.
Individual divisions
Solo athletes complete all 8 runs and all 8 stations. Men Open and Women Pro share identical weights at every station.
| STATION | DIST / REPS | WOMEN OPEN | MEN OPEN = WOMEN PRO | MEN PRO |
|---|---|---|---|---|
| 1SkiErg | 1,000 m | ✦ identical across all divisions | ||
| 2Sled Push | 4 × 12.5 m | 102 kg225 lb | 152 kg335 lb | 202 kg445 lb |
| 3Sled Pull | 4 × 12.5 m | 78 kg172 lb | 103 kg227 lb | 153 kg337 lb |
| 4Burpee Broad Jump | 80 m | ✦ identical across all divisions | ||
| 5Rowing | 1,000 m | ✦ identical across all divisions | ||
| 6Farmers Carry | 200 m | 2 × 16 kg2 × 35 lb | 2 × 24 kg2 × 53 lb | 2 × 32 kg2 × 71 lb |
| 7Sandbag Lunges | 100 m | 10 kg22 lb | 20 kg44 lb | 30 kg66 lb |
| 8Wall Balls | 100 reps | 4 kg9 lb | 6 kg13 lb | 9 kg20 lb |
Doubles divisions
Both athletes run every 1 km segment together. At each station, partners split the reps however they choose — one can rest while the other works. Weights follow division tier, not individual gender.
| STATION | DOUBLES WOMEN | DOUBLES MEN / MIXED / WOMEN PRO | DOUBLES MEN PRO |
|---|---|---|---|
| 2Sled Push | 102 kg225 lb | 152 kg335 lb | 202 kg445 lb |
| 3Sled Pull | 78 kg172 lb | 103 kg227 lb | 153 kg337 lb |
| 6Farmers Carry | 2 × 16 kg2 × 35 lb | 2 × 24 kg2 × 53 lb | 2 × 32 kg2 × 71 lb |
| 7Sandbag Lunges | 10 kg22 lb | 20 kg44 lb | 30 kg66 lb |
| 8Wall Balls | 4 kg9 lb | 6 kg13 lb | 9 kg20 lb |
Relay divisions
A Relay team has 4 members. Each member runs 2 × 1 km and handles the 2 corresponding stations. The weight at each station follows the gender of the assigned athlete — female athletes use Women Open loads, male athletes use Men Open loads. There is no Pro weight tier for Relay.
| STATION | WOMEN RELAY | MEN RELAY |
|---|---|---|
| 1SkiErg | ✦ identical for all athletes | |
| 2Sled Push | 102 kg225 lb | 152 kg335 lb |
| 3Sled Pull | 78 kg172 lb | 103 kg227 lb |
| 4Burpee Broad Jump | ✦ identical for all athletes | |
| 5Rowing | ✦ identical for all athletes | |
| 6Farmers Carry | 2 × 16 kg2 × 35 lb | 2 × 24 kg2 × 53 lb |
| 7Sandbag Lunges | 10 kg22 lb | 20 kg44 lb |
| 8Wall Balls | 4 kg9 lb | 6 kg13 lb |
✦ SkiErg, Burpee Broad Jumps, and Rowing have no weight variation — distance and reps are identical regardless of gender or division.
Station notes
Race context and training guidance for each station.
STATION 1
SkiErg
1,000 m
RACE CONTEXT
Distances and technique are identical across all divisions — the SkiErg is a pure cardio station with no load variation. Aim to maintain even stroke power; most athletes lose more time here to pacing errors than to fitness.
TRAINING GUIDANCE
A 500 m split of 2:10–2:25 is a solid race-pace target for Men Open; 2:20–2:35 for Women Open. Train at your target race pace, not your best effort — you need 1,000 m of consistent output, not a 500 m sprint. Build to 2–3 × 1,000 m intervals at race pace with short rest.
STATION 2
Sled Push
4 × 12.5 m
102 kg / 152 kg / 202 kg(W Open / M Open / M Pro)
RACE CONTEXT
All weights include the sled itself. The jump from Women Open (102 kg) to Women Pro (152 kg) is 50 kg — the same load as Men Open. If you are considering entering Pro, your sled training weights should reflect that gap. Drive from the hips, not the arms; at 202 kg (Men Pro) upper-body fatigue is a pace-killer by station 7.
TRAINING GUIDANCE
Train the exact format: 4 × 12.5 m with a turn at each end — the turn is where technique degrades. Low hips, chest to pad, drive from the glutes, not the calves. If you can't find a sled, heavy prowler pushes replicate the demand reasonably well. Do at least one session at race weight before the event; technique matters more than strength at this station.
STATION 3
Sled Pull
4 × 12.5 m
78 kg / 103 kg / 153 kg(W Open / M Open / M Pro)
RACE CONTEXT
Pull weights are consistently lighter than push weights across all divisions — the rope and body position make this mechanically more demanding per kilogram. Men Pro pull (153 kg) comes directly after the 202 kg push; that back-to-back loading on leg drive is where races are lost. Train the sequence, not the stations in isolation.
TRAINING GUIDANCE
Always train the sled pull immediately after the push — never in isolation. Grip and posterior chain fatigue from the push changes everything about how the pull feels. Walk backwards with controlled hip hinge, hand-over-hand. If no sled is available, seated cable rows at the same weight × 30–40 reps replicate the grip fatigue reasonably well.
STATION 4
Burpee Broad Jump
80 m
RACE CONTEXT
No load variation between divisions — 80 m for all. The station rewards a long, consistent jump stride rather than speed off the floor. Most athletes underestimate how much hip flexor fatigue from the sled stations affects jump height here. Practise this station at the end of a sled session.
TRAINING GUIDANCE
Target 2.0–2.2 m per jump — that's 36–40 reps over 80 m. At 1.5 m per jump you are doing 53+ reps, which compounds the fatigue significantly. Practice measuring your jump distance and aiming for consistency rather than maximum effort on each rep. Train after running and sled work to replicate race-condition hip flexor fatigue.
STATION 5
Rowing
1,000 m
RACE CONTEXT
Like the SkiErg, rowing distances and damper settings are identical across all divisions. Split targets matter here: most athletes who go out at their fastest 500 m pace lose 30–60 s on the back half. Practise rowing at your planned race pace, not your maximum pace.
TRAINING GUIDANCE
For Men Open targeting a competitive finish, a 500 m split of 1:55–2:05 is realistic race pace. For a solid first race, 2:05–2:20. Set your damper to a level you have trained with — race day is not the time to change it. Practice rowing after 4–5 km of running to get accurate race-condition split targets.
STATION 6
Farmers Carry
200 m
2 × 16 kg / 2 × 24 kg / 2 × 32 kg(W Open / M Open / M Pro)
RACE CONTEXT
The 200 m distance is the longest carry in the race. Weights are per hand — Men Pro carry 64 kg total across 200 m, midway through the race when fatigue is already compounding. Grip strength is the limiting factor at this station, not leg or shoulder strength. Train farmer carries at race weight for at least 200 m continuously.
TRAINING GUIDANCE
Train 200 m unbroken at race weight. If you cannot complete 200 m without setting the bells down in training, you will definitely set them down in the race — setting down is a significant time loss. Stay upright, shoulders back, short quick steps. Include the 100 m turnaround in your training because the momentary weight shift as you turn affects grip.
STATION 7
Sandbag Lunges
100 m
10 kg / 20 kg / 30 kg(W Open / M Open / M Pro)
RACE CONTEXT
Sandbag is carried on the shoulders (hugged to the chest is also permitted). The 100 m distance at race pace typically takes 4–7 minutes — long enough for quad fatigue from the earlier sled stations to become significant. Women Open (10 kg) is beginner-accessible; Men Pro (30 kg) over 100 m after seven prior stations is a genuine strength test.
TRAINING GUIDANCE
Build up to 3 × 30 m at race weight under leg fatigue (do after squats or a run). Focus on step length — shorter strides mean more total steps over 100 m. 80–90 cm per step is a reasonable target. The sandbag on shoulders concentrates the load high; if your posture collapses forward, your quad loading increases and your speed drops.
STATION 8
Wall Balls
100 reps
4 kg / 6 kg / 9 kg(W Open / M Open / M Pro)
RACE CONTEXT
The final station. 100 reps sounds manageable until you have 8 km and seven stations in your legs. The target height is 9 feet (2.75 m) for all divisions — the ball must fully clear the line, not just touch it. Breaking wall balls into sets of 10–20 with brief rests is faster for most athletes than grinding through 100 unbroken and collapsing.
TRAINING GUIDANCE
Train to a marked 9-foot (2.75 m) target — roughly 30 cm above a basketball hoop. Practice under fatigue: after running and at least two other station movements. Target sets of 20–25 when fresh; sets of 15 under race fatigue is realistic. The rhythm is the skill. Losing the catch-squat rhythm is what breaks sets, not strength.
How to train at race weight
Most gym training happens with sub-race-weight loads. The gap between "comfortable in training" and "can execute at station 7 after 6 km of running" is where races are lost. These principles apply regardless of division.
Always train the sequence, not the station
The sled push and pull come back-to-back in the race, with only a Roxzone transition between them. Train the full sequence — push then pull, same session, after running. An athlete who has practiced the push in isolation and the pull in isolation has not trained for HYROX.
Train the final three stations under real fatigue
Farmers carry, sandbag lunges, and wall balls happen in the last third of the race. Practice all three after running and at least two other station movements. If you can do 100 wall balls fresh, that tells you almost nothing about what you can do at station 8.
Use exact race weights in the final 4 weeks
In the first 8 weeks, training slightly above race weight builds buffer. In the final 4 weeks, switch to exact race weights and focus on pacing and rhythm rather than load tolerance. You want the weight to feel familiar, not difficult, on race day.
Time yourself on every station
Your station time budget is roughly 45% of your finish time. If you do not know how long each station takes you at race weight, you cannot build a realistic race plan. Use a stopwatch; put honest numbers into the pace calculator.
Know your station times? The pace calculator takes them as inputs and tells you the run pace your target finish time then requires — built from 93,000+ real race results, not generic estimates.
Not sure what finish time to target? Race predictor →
Frequently asked questions
- What weight is the HYROX sled push?
- The HYROX sled push is 102 kg (225 lb) for Women Open, 152 kg (335 lb) for Men Open and Women Pro, and 202 kg (445 lb) for Men Pro. All weights include the sled itself.
- How heavy are HYROX wall balls?
- HYROX wall balls are 4 kg (9 lb) for Women Open, 6 kg (13 lb) for Men Open and Women Pro, and 9 kg (20 lb) for Men Pro. All divisions complete 100 reps to a target height of 9 feet (2.75 m).
- How far is the HYROX farmers carry?
- The HYROX farmers carry is 200 m — the longest loaded carry in the race. Weights are per hand: 2 × 16 kg (2 × 35 lb) for Women Open, 2 × 24 kg (2 × 53 lb) for Men Open and Women Pro, and 2 × 32 kg (2 × 71 lb) for Men Pro.
- What is the difference between HYROX Open and Pro weights?
- Pro uses heavier loads at every weighted station. Women Pro matches Men Open exactly — 152 kg sled push, 103 kg sled pull, 2 × 24 kg farmers carry, 20 kg sandbag, 6 kg wall ball. Men Pro adds 50 kg to the sled push (202 kg), 50 kg to the sled pull (153 kg), adds 8 kg to each farmers carry hand (2 × 32 kg), raises the sandbag to 30 kg, and uses 9 kg wall balls.
- What are HYROX weights in pounds (lb)?
- In lb: Sled Push — Women Open 225 lb, Men Open/Women Pro 335 lb, Men Pro 445 lb. Sled Pull — 172 lb / 227 lb / 337 lb. Farmers Carry (per hand) — 35 lb / 53 lb / 71 lb. Sandbag — 22 lb / 44 lb / 66 lb. Wall Balls — 9 lb / 13 lb / 20 lb.
- Should I race HYROX Open or Pro?
- Race Open for your first HYROX. Women Pro matches Men Open weights, so consider it once you have completed Open and feel the station loads were manageable. Men Pro (202 kg sled, 30 kg sandbag, 9 kg wall balls) is for athletes who regularly train with these loads and have a strong HYROX baseline time.
- Are HYROX distances the same in all divisions?
- Yes — all stations use identical distances and rep counts regardless of division. 8 × 1 km runs, 1,000 m SkiErg, 50 m sled push and pull, 80 m burpee broad jump, 1,000 m rowing, 200 m farmers carry, 100 m sandbag lunges, 100 wall ball reps. Only weights change between divisions.
- How many HYROX wall balls do you have to do?
- 100 wall ball reps for all divisions. The target height is 9 feet (2.75 m). The ball must fully clear the line on every rep.
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Get notified when the weight standards tool ships
The interactive Roxmetric weight standards tool — filter by division, compare loads, export your training targets — is in development.