HYROX combines eight 1 km runs with eight functional stations, but the loads you lift depend entirely on your division. This guide breaks down the official HYROX weights by division, including Open, Pro, and Elite 15, so you can train with the right numbers before race day.
You will find a station-by-station chart, notes on age groups and relay rules, and practical advice for choosing a division and building the strength to handle its loads.
Quick Answer: HYROX weights by division are set per station. Open men push a 152 kg sled, pull 103 kg, carry 2x24 kg, lunge 20 kg, and throw a 6 kg wall ball, while Pro men lift 202 kg, 153 kg, 2x32 kg, 30 kg, and 9 kg. Women's Pro matches men's Open loads on every weighted station.
Key Takeaways
- Weights are set by division: Open, Pro, and Elite 15 use different loads, while bodyweight stations stay the same for everyone.
- The sled is the heaviest load: Open men push 152 kg including the sled, Pro men push 202 kg, and Open women push 102 kg.
- Women's Pro equals men's Open: Pro women match the men's Open column at every weighted station.
- Age groups keep Open weights: Athletes 60 and older race with Open loads, and Pro stays available up to the 80 plus age group.
- Doubles are not halved: Doubles and relay teams use the same loads as their corresponding singles division.
What Is HYROX and Why Do Division Weights Matter?
HYROX is a fitness race that alternates eight 1 km runs with eight workout stations, and the weights used at each station depend on your division. Every athlete covers the same 8 km of running, but division-specific loads make Open, Pro, and Elite 15 very different challenges.
- Same course, different loads: The race format is identical for everyone, but five stations carry weights that change by division.
- Running drives most of the race: The eight runs make up roughly half of total race time, yet the heaviest stations often decide how you finish.
- Why it matters: Training with your division's correct weights lets you pace properly and avoid first-race surprises.
How Do the HYROX Divisions Work?
HYROX offers four singles divisions, Women Open, Men Open, Women Pro, and Men Pro, plus doubles and relay formats, and Elite 15 for time-qualified pros. Divisions differ by gender, weight, or repetitions, while SkiErg, rowing, and burpee broad jumps stay identical across all of them.
- Open: The entry-level singles division with the lightest loads.
- Pro: A heavier division where Women's Pro matches the men's Open loads.
- Elite 15: Uses the same weights as Pro, but athletes must hit a qualifying time to enter.
- Doubles and relay: Team formats that share the loads of their corresponding singles division. Learn the full race structure in our What Is Hyrox Fitness Race guide.
What Are the HYROX Weights by Division for Every Station?
The official HYROX weights by division appear below for the five loaded stations, with every sled figure including the weight of the sled itself. SkiErg, rowing, and burpee broad jumps carry no external load, so they use the same distance for every division.
| Station | Women Open | Men Open / Women Pro | Men Pro |
|---|---|---|---|
| Sled Push (50 m) | 102 kg | 152 kg | 202 kg |
| Sled Pull (50 m) | 78 kg | 103 kg | 153 kg |
| Farmers Carry (200 m) | 2x16 kg | 2x24 kg | 2x32 kg |
| Sandbag Lunges (100 m) | 10 kg | 20 kg | 30 kg |
| Wall Balls (100 reps) | 4 kg | 6 kg | 9 kg |
Sled loads include the weight of the sled, while wall ball targets sit at 2.70 m for women and 3.00 m for men. Source: HYROX rulebook.
Women's Pro uses the middle column for every station, so Pro women lift exactly what Open men lift. Only the wall ball target differs, with Pro women throwing to 2.70 m instead of 3.00 m.
How Heavy Are the Sled Push and Sled Pull?
The sled push covers 50 meters in four pushes of 12.5 meters, and every published figure includes the weight of the sled itself. Open men push 152 kg, Pro men push 202 kg, and Open women push 102 kg.
- Incl. sled matters: The number you see is the total system weight, sled plus plates, not the plates you add.
- Sled pull is lighter: Open men pull 103 kg and Pro men pull 153 kg, both over the same 50 meters.
- It is strength endurance work: Heavily loaded stations are completed fastest because athletes push for roughly 2 to 3 minutes without rest.
If you train at home, build your sled and bar loads with durable weight plates that match your division target.
What Loads Do Farmers Carry, Sandbag Lunges, and Wall Balls Use?
Farmers carry, sandbag lunges, and wall balls all scale with division, with per-hand loads for the carry and distinct ball weights for wall balls. Open women use 2x16 kg for the carry, 10 kg for lunges, and a 4 kg wall ball.
- Farmers carry: 200 meters carrying per-hand loads of 2x16 kg, 2x24 kg, or 2x32 kg.
- Sandbag lunges: 100 meters of lunges carrying a 10 kg, 20 kg, or 30 kg bag.
- Wall balls: 100 reps with a 4 kg, 6 kg, or 9 kg ball thrown to a 2.70 m or 3.00 m target.
For the carry and lunge loads, use our how to choose dumbbell weight guide to pick the right training weights.
Which HYROX Stations Have Fixed Loads?
SkiErg, rowing, and burpee broad jumps carry no external weight, so they use the same distance for every division. SkiErg and rowing are each 1,000 meters, and burpee broad jumps cover 80 meters.
- SkiErg: 1,000 meters of full-body pulling that taxes the arms and core.
- Rowing: 1,000 meters where pacing and rhythm matter more than load.
- Burpee broad jumps: 80 meters of explosive jumps, identical for all divisions.
Do Age Groups Change the HYROX Weights?
Age groups do not change HYROX weights, because loads are set by division rather than by age. Athletes 60 and older race with Open division loads at regular events, and Pro stays available up to the 80 plus age group.
- Five-year age groups: Official age groups run in five-year increments up to 85-89.
- 60 and older: These athletes race Open weights and qualify for the World Championships only through Open.
- Pro eligibility: Pro remains open up to the 80 plus age group at regular races.
Are Doubles and Relay HYROX Weights Halved?
Doubles and relay teams use the same station loads as the corresponding singles division, so the weights are never halved. A mixed doubles pair uses the men's Open column, and relay teams compete with Open weights only.
- Doubles: Two partners split the running and repetitions but push the same sled and carry the same loads.
- Mixed doubles: Both partners use the men's Open loads for every station.
- Relay: Four members use Open loads only, and no Pro relay division exists. Build your home setup with exercise weights sized for your division.
How Do I Choose My Division and Train for the Loads?
Choose Open first if you are new to HYROX, because its loads are the most approachable, then move to Pro once the Open weights feel manageable. Training should match the race, mixing running with repeated strength endurance work at your division's loads.
- Start light: Build confidence with Open loads before adding the heavier Pro standard.
- Practice the exact loads: Rehearse sled pushes, carries, and wall balls at race weight during long, fatigued sessions.
- Build the engine: Because running dominates the race, aerobic work deserves at least as much attention as the stations.
Outfit your training space with a solid Ritfit 1300lb Adjustable Weight Bench, organize your loads with a Ritfit Pwr05 3 Tier Dumbbell Weight Rack, and stock up on barbells and weight plates and weights to mirror your division targets.
Keep your plates and bars tidy with weights storage so every training session starts clean and safe.
What Are the Key Findings on HYROX Demands?
Early scientific studies of HYROX are still young, but they describe an endurance-heavy race with very demanding stations. A 2025 study of eleven recreational athletes recorded a simulated race time of about 86.5 minutes, with most of the effort spent at hard to very hard intensities. [1]
Wall balls produced the highest heart rate, lactate, and perceived exertion of any station, while the heaviest sled loads were completed fastest over roughly 2 to 3 minutes. [1]
- Wall balls are the toughest station: The same study logged the highest readings there. [1]
- Aerobic capacity drives results: Faster finishers had higher VO2max, more endurance training volume, and lower body fat. [1]
- HIFT pays off: A 2025 scoping review of 39 studies found high-intensity functional training commonly raises VO2max by 8-15% and major-lift strength by 10-20%. [2]
- Monitoring helps: Researchers recommend tracking heart rate and perceived exertion because HYROX stresses both aerobic and anaerobic systems. [3]
"To get better at something, you should train that thing."
Chris Bayens, Strength & Conditioning Coach, coach to Elite 15 HYROX athletes, Rox Lyfe Podcast
FAQs About HYROX Weights by Division
What is the difference between HYROX Open and Pro weights?
Open and Pro divisions use different loads across the weighted stations, as Open men push a 152 kg sled while Pro men push 202 kg and Open men carry 2x24 kg versus 2x32 kg in Pro. Women's Pro matches men's Open loads on every weighted station.
Do HYROX age groups use different weights?
No. Weight standards are set by division rather than by age, so athletes 60 and older race with Open loads and qualify for the World Championships only through Open. Pro division remains available up to the 80 plus age group.
Are doubles and relay HYROX weights halved?
No. Doubles and relay teams use the same station loads as the corresponding singles division, and the weights are never halved. A mixed doubles pair uses men's Open loads, while relay teams compete with Open weights only and no Pro relay division exists.
What weight is the HYROX sled push?
The sled push covers 50 meters in four pushes of 12.5 meters, as women push 102 kg, men push 152 kg, and Pro men push 202 kg. Every sled figure includes the weight of the sled itself, not just the plates you add.
What weight is the HYROX wall ball?
The wall ball is thrown for 100 repetitions in every division. Women throw a 4 kg ball to a 2.70 m target, Pro women throw 6 kg to 2.70 m, men throw 6 kg to 3.00 m, and Pro men throw 9 kg to 3.00 m.
How should I choose my HYROX division?
Choose Open to start because its loads are the lightest and most approachable, and move to Pro only when the Open weights feel manageable and your running is strong. Age, injury history, and training experience all matter when you decide.
Conclusion
HYROX weights by division are straightforward once you know the numbers. Open men push 152 kg and Pro men push 202 kg, Women's Pro matches men's Open loads, and bodyweight stations stay identical for everyone.
Choose Open to start, train with your division's loads, and keep your running strong because it drives most of your time. Confirm your loads in the official HYROX rulebook before race day, then build a home setup that lets you rehearse the exact movements you will face, and stock up at RitFit sales.
Disclaimer
HYROX weight standards in this guide come from official rulebooks and published research current at the time of writing, and they can change between seasons. Always confirm your division loads in the official HYROX rulebook and consult a qualified coach or medical professional before starting a new training program.
References
1. Brandt T, Ebel C, Lebahn C, Schmidt A. Acute physiological responses and performance determinants in Hyrox(C)-A new running-focused high intensity functional fitness trend. Front Physiol. 2025;16:1519240. doi:10.3389/fphys.2025.1519240. PMCID: PMC11994925
2. Juarez Santos-Garcia D, et al. High Intensity Functional Training in Hybrid Competitions: A Scoping Review of Performance Models and Physiological Adaptations. J Funct Morphol Kinesiol. 2025;10(4):365. doi:10.3390/jfmk10040365. PMCID: PMC12550923
3. Rios M, Pyne DB. Integrative Physiological Strategies for Monitoring Demands in Functional Fitness. Sports (Basel). 2025;13(11):381. doi:10.3390/sports13110381. PMCID: PMC12656209
