What is HYROX?
An Explainer guide, telling you everything you need to know about the event training.
HYROX weights: how heavy are they?
Think you’ve got what it takes to crush a HYROX race? Before lacing up your trainers and diving into one of the world’s most popular—and intense—fitness competitions, there’s one key detail you need to prepare for: the weights.
Whether you're aiming for the Pro podium or teaming up in a Relay, HYROX isn’t just a race—it’s a test of strength, grit, and strategy.
In this guide, we’ll break down the weight standards across all HYROX divisions so you know exactly what you're up against. We’ll explain how the competition scales across categories, and how to train smarter, not just harder, for race day.
HYROX divisions
HYROX offers four main race formats, each with varying levels of intensity and strategy:
Open
The most accessible division for individuals, doubles, and relay teams.
Pro
For seasoned athletes ready to face the heaviest weights.
Doubles
Pairs compete together, splitting the workload.
Relay
Teams of four complete the race in segments.
Pro doubles
Designed for partners ready to test their strength, endurance, and teamwork at the highest level.
Every HYROX race follows the same format. Eight rounds of 1km runs, each followed by a functional workout station:
1,000m SkiErg
50m Sled Push
50m Sled Pull
80m Burpee Broad Jumps
1,000m Rowing
200m Farmers Carry
100m Sandbag Lunges
100 Wall Balls
Whether you’re pushing a sled, carrying kettlebells, or doing wall balls at the final station before crossing the finish line, the resistance varies by division and athlete category.
Let’s dive into the weight specifics for each.
HYROX open weights
The Open division is the gateway into HYROX racing—ideal for beginners, intermediate athletes, or anyone aiming to test their fitness with lighter loads.
The following categories fall under the Open division:
Individual men and women
Doubles (men, women, and mixed)
Relay (men, women, and mixed)
Note: All Mixed races will use the Men’s open weights
Women’s open weights
Sled Push: 102kg (including the sled)
Sled Pull: 78kg (including the sled)
Farmers Carry: 16kg per hand
Sandbag Lunges: 10kg
Wall Balls: 4kg
Men’s open weights
Sled Push: 152kg (including the sled)
Sled Pull: 103kg (including the sled)
Farmers Carry: 24kg per hand
Sandbag Lunges: 20kg
Wall Balls: 6kg
Try doubles
Whether you’re brand new to HYROX or just want a plan to follow, this guide will walk you through what to expect in doubles.
HYROX relay weights
The Relay division is all about speed and teamwork, with each of the four teammates completing two workout stations and two 1km runs.
The weights used in the HYROX Relay division are the same as the Open division. However, in a mixed Relay team, both men and women use the Men’s Open weights for the station they are doing.
Women’s relay weights
Sled Push: 102kg (including the sled)
Sled Pull: 78kg (including the sled)
Farmers Carry: 16kg per hand
Sandbag Lunges: 10kg
Wall Balls: 4kg
Men’s relay weights
Sled Push: 152kg (including the sled)
Sled Pull: 103kg (including the sled)
Farmers Carry: 24kg per hand
Sandbag Lunges: 20kg
Wall Balls: 6kg
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How to train for HYROX weights (and scale effectively)
Conquering a HYROX race isn’t just about speed—it’s about mastering the balance between strength, endurance, and mental grit. With the weighted exercises involved in a HYROX race, training smart is just as important as training hard.
Whether you’re a HYROX newbie tackling the Open division for the first time or eyeing a spot in the more intense Pro category, taking a structured approach to how you prepare can make all the difference on race day.
Here are our top tips for training for HYROX weights.
Get HYROX ready
Smash your goals with HYROX classes or level up faster with Personal Training. Whatever your target, we’ll help you get there.
1. Understand the demands of each weighted movement
Before you start, it’s imortant to gain an understanding of what each movement requires in terms of your physical capabilities.
Every HYROX workout station that involves weights targets a different part of your body and energy system:
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Sled Push and Pull: Demand raw power and leg drive. These movements are a full-body grind that also tax your cardiovascular system.
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Farmers Carry: Builds grip strength, core stability, and posture under fatigue.
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Sandbag Lunges: Challenge your balance, coordination, and unilateral strength, especially after running. This is the seventh functional workout in a HYROX race, meaning you’ll have run 7km by the time you reach this station!
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Wall Balls: Test your muscular endurance and coordination, combining a squat with an overhead throw.
Each of these exercises simulates real-world effort under fatigue. That means your training should combine both load progression and work capacity building.
2. Start with scaled loads
If you're new to functional fitness or haven’t trained with heavy weights before, scaling is essential to avoid injury.
To build your confidence and ability, start by working about 60-70% of the official race weight for your division. Then, you can gradually increase the load every one to two weeks so you can finish your reps under moderate fatigue—but remember not to sacrifice proper form for the sake of speeding up your training.
Here’s how you can scale the weighted movements for a HYROX race:
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Sled Push and Pull: Use a lighter sled or reduce the load plates. Focus on maintaining speed and proper footwork before loading up.
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Farmers Carry: Begin with dumbbells or kettlebells that allow you to walk 100m unbroken without dropping.
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Sandbag Lunges: Use a lighter sandbag or hold a weight plate. Prioritise consistent depth in your lunge and stable steps.
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Wall Balls: Start with a lighter ball (such as 2-4kg for women and 4-6kg for men) and practice hitting the correct target height (9ft for women, 10ft for men).
3. Train under fatigue
In the world of fitness competitions, HYROX is famously a grind—it’s eight rounds of 1km runs, broken up by eight functional workout stations. That means that, during the race, you won’t be hitting these weighted movements fresh.
During your training, you can mimic race conditions by incorporating run-to-station training blocks (e.g. an 800m run followed by sled pushes or wall balls) into your workouts. Alternatively, interval circuits and EMOM (Every Minute on the Minute) workouts are an excellent way to build both pacing and fatigue resistance. For example, try three rounds of:
500m run
20 sandbag lunges
50m farmers carry
Rest for two minutes
4. Mix strength and conditioning sessions
Dedicate at least two to three days a week to strength work—focusing on squats, deadlifts, loaded carries, and upper body pushing movements. Pair this with high-intensity conditioning days using rowers, SkiErgs, and treadmill running to build endurance that complements your strength.
Ready to train like a HYROX athlete?
Now that you know the weights, it’s time to prepare for the challenge. Whether you're aiming to conquer your first race or climb the ranks to Pro status, building strength and endurance is essential.
Train like a champion at your local Gym with access to specialised HYROX classes, expert personal trainers, and all the tools you need to hit your goals. Find your gym, start your training plan, and dominate every station.
