February 2, 2026
Every HYROX race follows the same structure: 8 rounds of a 1 km run, followed by a functional workout station, totalling 8 km of running and 8 different strength or cardio challenges. The only change between divisions is the weights used at each station.
The main individual divisions are Open Women, Pro Women, Open Men, and Pro Men. Doubles (two athletes) and Relay (four athletes) categories use the same weight standards as their corresponding Open or Pro division; they simply split the work rather than reducing the load.
Here’s a quick overview of the weight ranges across key stations:
Exact plate configurations may vary slightly across events due to equipment differences, but total load standards are globally consistent within each category. This means training at these weights in London will prepare you for racing in Berlin, New York, or anywhere else on the HYROX world circuit.
One important note for mixed Doubles and mixed Relay athletes: these categories typically require all participants to use men’s Open weights. Keep this in mind when choosing your race format, as it significantly affects your preparation.
HYROX is an indoor fitness race that combines 8 x 1 km runs with eight functional stations in a fixed order. Unlike obstacle course racing or varied-format competitions, every HYROX race follows the exact same sequence worldwide.
Key characteristics that define the format:
Because the format never changes, athletes can train precisely for the specific loads and distances they’ll encounter. There’s no guesswork about what might appear on race day. You know the eight stations and the weights for your division, so you can prepare accordingly.
This predictability is what makes understanding HYROX weights so valuable. Once you know your numbers, your training becomes surgical rather than speculative.
Choosing the right division is one of the first decisions you’ll make when entering a hyrox race. The category you select determines not just who you compete against, but exactly how heavy your stations will be.
The four main formats break down as follows:
Open divisions suit athletes building their hyrox experience, while Pro is designed for those who already have solid strength foundations. The relay and doubles weights mirror the relevant Open or Pro category; the workload is simply divided among team members rather than reduced.
For mixed Doubles men and mixed Relay teams, all athletes typically use men’s weights for that division. This can catch some athletes off guard, so factor it into your decision.
The bottom line: Choose your division based on your current strength with hyrox workout loads, not just your running ability. A fast runner who struggles with a 20 kg sandbag for 100 m will find Pro divisions brutally challenging regardless of their cardio fitness.
The sled push is one of the heaviest and most talked-about stations in any hyrox race. It comes early at Station 2 and sets the tone for the strength challenges ahead. So, it is important for you to learn how to save time in Sled Push so you can reduce fatigue on the actual HYROX race day.
Station format:
Standard weights by division (kg incl sled):
The hyrox sled frame itself weighs roughly 30–40 kg, with plates added to reach the standard total. This means Pro Men are pushing the frame plus approximately 160–170 kg of additional weight.
Training tips for the sled push:
The sled pull follows the push at Station 3, using the same sled frame but with a rope attached. This station tests your grip strength, back, and posterior chain after you’ve already covered 3 km of running and tackled the SkiErg and sled push.
Station format:
Standard weights by division (kg incl sled):
Weights are lighter than the push because the focus shifts from pure leg drive to sustained grip and pulling strength. Your back and biceps take on more of the load here, and grip fatigue becomes a real limiter, especially after the sled push.
Therefore, strength training should be a vital part of your race-day preparation, since your back and biceps should be sufficiently strong to handle the load.
Pro tip: Try ChAIron’s Strength Training module to train specifically for HYROX demands, with guided strength sessions for sled pushes, farmer’s carries, sandbag lunges, and wall balls.
Training tips for the sled pull:
The farmers carry at Station 6 is one of the quickest stations on paper, but extremely taxing on grip strength and posture. After the rowing machine and burpee broad jumps, your body is already working hard, and now you need to hold heavy kettlebells for 200 m.
Station format:
Kettlebell weights per hand:
Doubles and Relay athletes use the same station weights as their corresponding division; partners simply split the distance and time under load.
Training tips for farmers carry:
Sandbag lunges at Station 7 are the penultimate lower-body test, and often where races are won or lost. Coming this late in the race, after seven 1 km runs and six prior stations, your legs are already carrying significant fatigue.
Station format:
Standard sandbag weights:
This station feels disproportionately hard for several reasons. The combination of leg strength, core stability, and mental resilience under fatigue creates a perfect storm. Your quads are screaming from sleds, burpees, and cumulative running, and now you’re asking them to produce power through a full range of motion for 100 m.
Training tips for sandbag lunges:
Wall balls are the final station before the finish line, and every athlete must complete 100 reps regardless of division. What changes are the ball weight and target height, details that matter enormously when you’re racing through your final station with accumulated full-body fatigue.
Standard movement:
Ball weights and target heights:
Completing 100 wall balls unbroken is rare even among elite athletes. Most use planned sets with short rests, such as 30-25-20-15-10, or similar breakdowns. Maintaining consistent squat depth and throw accuracy prevents wasted energy from no-reps.
Training tips for wall balls:
While weights vary by division, all athletes complete identical cardio distances. This levels the playing field in terms of endurance demands, everyone runs the same 8 km and completes the same machine work.
Standard distances:
These standards are identical for Open and Pro, men and women. Performance here depends entirely on pacing and efficiency, not weight differences.
Technique focus by movement:
Pacing guidance:
Consider staying just below your 10 km race pace for the first four or five runs, then building intensity in the final 2–3 km as you approach the finish line. Going out too hard typically costs more time in the strength stations than it saves on the run.
Understanding the full race sequence helps you visualise how weights and distances combine into one continuous effort.
Here’s the complete station order with key data:
Between each station is a 1 km run plus transitions through the Roxzone, adding both time and accumulated fatigue. The race builds systematically, cardio machine, heavy legs, heavy pull, bodyweight explosion, another cardio machine, grip challenge, leg endurance, and finally the wall ball finish.
This section serves as your quick reference. For detailed weights and training guidance on each station, refer back to the earlier sections.
Knowing exact weights and distances allows you to reverse-engineer your preparation. Instead of generic fitness training, you can build sport-specific capacity for the exact demands you’ll face.
Key reasons this matters:
Practical application:
Position the hyrox weights as a training tool. Once you know them, you can design smarter workouts instead of guessing at what might be “hard enough.”
Not everyone can start at full race loads, and that’s completely normal. Progressive scaling is the recommended approach for building toward race day performance.
Simple progression approach:
Example structure: 1 km run → sled push at race weight → 1 km run → sled pull at race weight
This “brick” style training teaches your body to perform under fatigue and reveals how running feels after heavy strength work.
Effective HYROX preparation combines three elements:
This balance builds both the power and endurance you need to handle hyrox weights across a full race.
Here’s what you need to know about preparing for the weights you’ll face:
Your next steps:
Choose the division that matches your current strength and experience, not your aspirations. Practise with official or equivalent equipment at or near race weights before event day. And start tracking your station times to find and fix weak links.
Now that you have the complete breakdown of hyrox weights by division and station, it’s time to put this knowledge into action. Build a training block based on the specific loads and distances outlined here, test yourself regularly, and walk into your next race knowing exactly what to expect.
The weights won’t change on race day. Your preparation can.
1. What are the official HYROX weights for each division?
HYROX weights vary by division (Open, Pro, and Elite 15) and gender. Each division has different standards for sled push, sled pull, farmers carry, sandbag lunges, and wall balls. Always check your specific race category to ensure you’re training at the correct competition load.
2. Are HYROX weights the same at every event worldwide?
Yes, HYROX follows standardized global weight and station rules. While minor equipment variations may exist between venues, the official weights and movement standards remain consistent across all races.
3. How heavy is the HYROX sled push and sled pull?
The sled push and pull are among the heaviest stations in HYROX. The total weight includes the sled itself plus added plates, and the exact load depends on your division and gender. These stations test full-body strength, leg drive, and grip endurance.
4. How should beginners train for HYROX weights?
Beginners should start by scaling weights below race standards and focus on proper movement patterns, conditioning, and grip strength. Gradually increase load over time while practicing race-style fatigue (running before and after strength stations).
5. Do I need gym access to train for HYROX weights?
While a gym makes training easier, you can still prepare using alternatives like sandbags, kettlebells, dumbbells, resistance sleds, or farmer carry implements. The key is simulating the movement patterns and time-under-tension of race day.
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