HYROX is 8 × 1 km of running with one station after every kilometre. The order and the distances are the same everywhere in the world. Only the weights change by division. Here they all are in one table.
HYROX weights: Open and Pro
Figures from the official HYROX rulebook for the 2025/26 season. Sled weights are total weight, sled included.
| Station | Women Open | Women Pro | Men Open | Men Pro |
|---|---|---|---|---|
| 1. SkiErg | 1,000 m | 1,000 m | 1,000 m | 1,000 m |
| 2. Sled Push (50 m) | 102 kg | 152 kg | 152 kg | 202 kg |
| 3. Sled Pull (50 m) | 78 kg | 103 kg | 103 kg | 153 kg |
| 4. Burpee Broad Jumps | 80 m | 80 m | 80 m | 80 m |
| 5. Rowing | 1,000 m | 1,000 m | 1,000 m | 1,000 m |
| 6. Farmers Carry (200 m) | 2 × 16 kg | 2 × 24 kg | 2 × 24 kg | 2 × 32 kg |
| 7. Sandbag Lunges (100 m) | 10 kg | 20 kg | 20 kg | 30 kg |
| 8. Wall Balls (100 reps) | 4 kg, 2.70 m target | 6 kg, 2.70 m target | 6 kg, 3.00 m target | 9 kg, 3.00 m target |
The SkiErg and rower damper is set to 6 for every division. Source: HYROX Singles Rulebook 2025/26.
What about Doubles and Relay?
Doubles use the same weights as the matching singles division. Women's Doubles race on Women Open weights, men's and mixed Doubles on Men Open weights. Doubles Pro use Pro weights.
Where people lose the most time
- The sleds. The numbers look fine until you try them on carpet after 2 km of running. You push and pull for 50 m, and this is where most people grind to a halt.
- Wall balls at the end. 100 reps after 7 km of running and 7 stations. Your head matters here as much as your legs.
- Burpee broad jumps. 80 m sounds short. In reality it's dozens of burpees. Your pace here decides how the rest of your run goes.
How to train for it
Train with race weights, but not all the time. Do most of your work with loads where you can hold technique and pace. Bring in race weight once every week or two, ideally after a run, so you learn how it feels under fatigue. You'll find a sample week in HYROX training: what effective race prep looks like.
FAQ
How heavy are the HYROX sleds?
Sled Push: Women Open 102 kg, Men Open and Women Pro 152 kg, Men Pro 202 kg. Sled Pull: Women Open 78 kg, Men Open and Women Pro 103 kg, Men Pro 153 kg. Weight includes the sled.
How heavy are HYROX wall balls?
Women Open 4 kg to a 2.70 m target, Women Pro 6 kg to 2.70 m, Men Open 6 kg to 3.00 m and Men Pro 9 kg to 3.00 m. Always 100 reps.
What is the order of HYROX stations?
SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Rowing, Farmers Carry, Sandbag Lunges, Wall Balls. Each station comes after 1 km of running.
What's the difference between Open and Pro?
Same course. Pro has heavier weights, and for women a heavier wall ball too. Open is for most people and for your first race.
Want a plan that gets you ready for exactly these weights? Get in touch, or start with an online program.