HYROX weights by division.
Every station load of a HYROX race, by division and category, kilograms first as the rulebook prints them, pounds beside as the app prints them on a phone set to miles.
Open and Pro.
Five of the eight stations carry a load. The SkiErg, the burpee broad jumps and the row carry none, and the running is 8 × 1 km in every division.
| Station | Open women | Open men | Pro women | Pro men |
|---|---|---|---|---|
| Sled push, incl. sled | 102 kg (225 lb) | 152 kg (335 lb) | 152 kg (335 lb) | 202 kg (445 lb) |
| Sled pull, incl. sled | 78 kg (170 lb) | 103 kg (225 lb) | 103 kg (225 lb) | 153 kg (335 lb) |
| Farmers carry, per hand | 2 × 16 kg (2 × 35 lb) | 2 × 24 kg (2 × 53 lb) | 2 × 24 kg (2 × 53 lb) | 2 × 32 kg (2 × 71 lb) |
| Sandbag lunges | 10 kg (22 lb) | 20 kg (44 lb) | 20 kg (44 lb) | 30 kg (66 lb) |
| Wall balls | 4 kg (9 lb) | 6 kg (13 lb) | 6 kg (13 lb) | 9 kg (20 lb) |
| Wall ball target | 2.70 m | 3.00 m | 2.70 m | 3.00 m |
Distances in every division: sled push and sled pull 50 m (4 × 12.5 m), farmers carry 200 m, sandbag lunges 100 m, wall balls 100 reps. Pro women work the same sled, carry, lunge and ball weights as Open men. Pounds rounded as the app rounds them: to the nearest 5 lb above 100 lb, to the pound below.
Doubles.
Two partners run every kilometre together and share the stations. Doubles racers work their own category’s Open loads: a women’s pair the Open women’s column, a men’s pair the Open men’s. A mixed doubles pair both work the men’s Open loads, as the season 26/27 Doubles rulebook has it.
Relay.
A team of four: four women, four men, or two and two. Each racer runs 2 × 1 km and works the two stations that follow; the team decides who takes which. The Relay rulebook’s loads are the Open loads of each column:
| Station | Women | Men |
|---|---|---|
| Sled push, incl. sled | 102 kg (225 lb) | 152 kg (335 lb) |
| Sled pull, incl. sled | 78 kg (170 lb) | 103 kg (225 lb) |
| Farmers carry, per hand | 2 × 16 kg (2 × 35 lb) | 2 × 24 kg (2 × 53 lb) |
| Sandbag lunges | 10 kg (22 lb) | 20 kg (44 lb) |
| Wall balls | 4 kg (9 lb) | 6 kg (13 lb) |
| Wall ball target | 2.70 m | 3.00 m |
From the HYROX Relay rulebook, season 26/27, section 4.1 (page 8) and the wall ball standard (page 24).
How the app uses them.
You pick your division and category in the wizard, and every session the plan builds prints your load: the circuits at 60 to 70 percent of it in the base and at it from the build, the bricks and simulations at race weight, the lifting day’s sled push at 110 to 120 percent. A beginner’s loads read “up to” and climb toward race weight by race week. The app shows them in the unit your phone is set to.
Every load, your division’s.
A training plan for your HYROX race from a running coach: every circuit, brick and simulation at the loads on this page, every run on your Apple Watch.
See the HYROX planWhy Not is not affiliated with or endorsed by HYROX. HYROX is a trademark of HYROX World GmbH. Loads from the HYROX Singles, Doubles and Relay rulebooks, season 26/27.