HYROX Weights by Division: Exactly What You'll Lift on Race Day

The first question almost every new HYROX athlete asks me is some version of "wait, how heavy is that sled actually going to be?" It is a fair question. HYROX is eight one-kilometer runs with eight workout stations packed between them, and most of those stations put a real load in your hands. The good news is that the numbers are fixed and public. You can rehearse the exact weights you will see on race day months in advance. No surprises.

Here is the short version: HYROX weights are set by division, and they climb one step at a time. Women's Open is the lightest, Men's Open and Women's Pro share the exact same loads in the middle, and Men's Pro sits at the top. The heaviest single item on the floor is the Men's Pro sled push at 202 kg, which is 445 pounds including the sled. Everything else scales down from there. I coach HYROX here in Rochester, and below is every weighted station, in kilograms and pounds, so you know precisely what you are training for.

The HYROX format, in one paragraph

Before the weights make sense, you need the map. Every HYROX race is identical: you run 1 km, hit a station, run another 1 km, hit the next station, and keep going until all eight stations are done. That is 8 km of running total. The station order never changes: SkiErg, sled push, sled pull, burpee broad jumps, row, farmers carry, sandbag lunges, and wall balls to finish. Four of those stations load you up with real external weight (sled push, sled pull, farmers carry, sandbag lunges), and the wall balls add a weighted ball on tired legs at the very end. The SkiErg, the row, and the burpees are machine or bodyweight effort, so they read the same for everyone.

HYROX weights by division: the full table

Here is the whole picture for the current 2025/26 standards. Weights are the official kilogram figures with the pound equivalent in parentheses. Sled numbers include the sled itself.

The one thing that table cannot show cleanly is the wall ball target height, so here it is: women throw to a 2.7 m target (9 feet) and men throw to a 3.0 m target (10 feet), regardless of division. That is why Women's Pro and Men's Open both use a 6 kg ball for 100 reps but aim at different heights.

One recent update worth knowing: for the 2025/26 season HYROX cut Women's Open wall balls from 100 reps to 75. The race data showed women in Open were spending far longer at the final station than men, which stretched out finish times at the back of the field, so the shorter set evens things up. Every other load stayed the same as the previous season, so if you trained last year, your sled and carry numbers still hold.

The pattern that makes this easy to remember

Once you see it, you cannot unsee it. HYROX built the divisions as a ladder with three rungs, and every station steps up together.

• Women's Open is the base rung. Lightest sled, lightest carries, and it is the only division that does 75 wall balls instead of 100.
• Men's Open and Women's Pro share the middle rung. Same 152 kg sled push, same 103 kg pull, same 2 x 24 kg carry, same 20 kg sandbag, same 6 kg ball for 100 reps. The only gap between the two is that the men aim higher on the wall.
• Men's Pro is the top rung. A 202 kg sled push, a 153 kg pull, 2 x 32 kg kettlebells, a 30 kg sandbag, and a 9 kg wall ball for 100 reps.

So if you want a shortcut, remember this: Women's Pro lifts exactly what Men's Open lifts. Coaches lean on that constantly when setting up training partners, because a strong Open man and a Pro woman can rehearse the same station side by side.

Why the sled feels heavier than the number

The sled push is the load that shocks people, and there are two reasons the printed weight is only half the story. First, that 152 kg or 202 kg figure includes the sled hardware itself, so you are moving a heavy base plus whatever plates sit on top of it. Second, and this is the big one, the sled runs across the venue floor, and friction changes everything. A slick floor feels light and a grippy floor feels brutal, and you do not find out which one you drew until race morning. That is why I have my athletes push a range of loads on different surfaces instead of chasing one perfect number. Learn to grind when the floor fights back and the sled stops being scary.

What about Doubles and Relay?

Most first-timers race Open as an individual, but the weights carry over cleanly if you sign up with friends. In Doubles you run every kilometer next to your partner and then split the station reps however you like, and the loads mirror the single divisions: Women's Doubles uses the Women's Open weights, Men's and Mixed Doubles use the Men's Open weights, and Pro Doubles uses the Pro weights. Relay is a team of four where each person runs two kilometers and covers two stations, again at the standard division loads. The sled on the floor does not get lighter because you brought company. You just share the reps.

How to train for the exact numbers

The whole point of fixed weights is that you can practice against them. You do not need to own every piece of equipment, but you do want regular reps on the real loads well before race day. A proper HYROX gym will have a competition sled, kettlebells across the 16 to 32 kg range, a loadable sandbag, and wall balls from 4 to 9 kg. That covers every station. If you are chasing Open, drill the 152 kg (or 102 kg) sled, the 2 x 24 kg (or 2 x 16 kg) carry, and 100 (or 75) wall balls to a regulation target so the volume never catches you off guard.

That is exactly how we run it at The Detour Gym. We are an Official HYROX Training Club here in Rochester, and our HYROX classes program the real race loads and drill the sled mechanics and wall ball rhythm that save you minutes on the clock. If you want the deeper breakdown on the station that ends most races, read my guide to HYROX wall balls, and if you are still mapping out your prep, start with how long it takes to train for your first HYROX.

FAQ

How heavy is the HYROX sled push?

For Men's Open the sled push is 152 kg (335 lb) and for Women's Open it is 102 kg (225 lb), both including the sled itself. The Pro divisions climb to 202 kg (445 lb) for men and 152 kg (335 lb) for women. Keep in mind that the venue floor and its friction change how heavy that number actually feels, so train the push on more than one surface.

Are HYROX weights the same for men and women?

No. HYROX scales the loads by division on a three-rung ladder. Women's Open is the lightest, Men's Open and Women's Pro share the middle loads, and Men's Pro is the heaviest. One handy fact: Women's Pro lifts the same weights as Men's Open at every station, and the only difference between them is the wall ball target height.

What weights do I need to train with for HYROX Open?

For Men's Open, rehearse a 152 kg sled push, a 103 kg sled pull, 2 x 24 kg kettlebells for the carry, a 20 kg sandbag, and 100 wall balls with a 6 kg ball to a 3.0 m target. For Women's Open, that becomes a 102 kg push, a 78 kg pull, 2 x 16 kg kettlebells, a 10 kg sandbag, and 75 wall balls with a 4 kg ball to a 2.7 m target. Any well-equipped HYROX gym stocks all of it.

Should I race HYROX Open or Pro?

For your first race, choose Open. It is the most popular division for a reason: still a serious test, but the loads are achievable for a fit beginner who has trained the stations. Move up to Pro once you can handle the Open weights without them wrecking you and you want the heavier sled and the 9 kg wall ball as your next challenge.

Ready to lift the real thing?

Reading the numbers is one thing. Pushing a 152 kg sled and throwing a wall ball on jelly legs is another. The fastest way to learn where you stand is to come do it with people who race this format every week. Your first class is free, and you can check our full class schedule to find a time that fits. Come pick up the sled. I will show you how to move it.