HYROX Station Weights: Complete Weight Reference by Division (2025/26)
HYROX weights are standardised loads used at 5 of the 8 workout stations, varying by division. Open Men lift the heaviest loads in their category (sled push: 152 kg, farmers carry: 24 kg per hand), while Pro Men top out the entire field (sled push: 202 kg). Here is every weight, for every division, in one place.
Whether you are preparing for your first race or moving up to Pro, knowing your numbers before race day is the difference between a calculated performance and an expensive guess.
Key Takeaways
- Only 5 of the 8 HYROX stations carry external load: Sled Push, Sled Pull, Farmers Carry, Sandbag Lunges, and Wall Balls. SkiErg, RowErg, and Burpee Broad Jumps require no added weight.
- Open Men and Pro Women use identical weights across all stations, a useful benchmark for women considering a divisional step up.
- Women’s Open is the only division that does 75 wall ball reps instead of 100; all other divisions complete the full 100.
- Mixed Doubles uses Men’s Open weights for all stations; Mixed Relay assigns weights by the gender of whichever athlete completes each station.
- The weights themselves are manageable in isolation. What makes them difficult is arriving at each station already carrying 6+ km of running and several previous efforts in your legs.
The 5 Stations with External Load
Eight stations. Five of them ask you to move weight. Three of them, the SkiErg, the RowErg, and Burpee Broad Jumps, involve no external load at all.
The five weighted stations are:
- Station 2: Sled Push (50 m)
- Station 3: Sled Pull (50 m)
- Station 6: Farmers Carry (200 m)
- Station 7: Sandbag Lunges (100 m)
- Station 8: Wall Balls (100 reps)
The station order never changes. That fixed sequence matters for how you approach training: the sled push hits you relatively fresh, whereas the sandbag lunges arrive after 6 km of running and five previous efforts. The same load feels meaningfully different at different points in the race. If you want to understand how those efforts fit into the wider race structure, the HYROX training plan guide breaks down the full race format and how to build your preparation around it.
Complete HYROX Weights by Division: Master Reference Table
This is the full picture for the 2025/26 season across all four core individual divisions.
| Station | Open Men | Open Women | Pro Men | Pro Women |
|---|---|---|---|---|
| Sled Push (50 m) | 152 kg | 102 kg | 202 kg | 152 kg |
| Sled Pull (50 m) | 103 kg | 78 kg | 153 kg | 103 kg |
| Farmers Carry (200 m) | 24 kg / hand | 16 kg / hand | 32 kg / hand | 24 kg / hand |
| Sandbag Lunges (100 m) | 20 kg | 10 kg | 30 kg | 20 kg |
| Wall Balls (reps) | 6 kg / 100 reps | 4 kg / 100 reps | 9 kg / 100 reps | 6 kg / 100 reps |
Open Men = Pro Women: Across every single station, Open Men and Pro Women carry identical weights. For women competing in Open who are considering stepping up, matching Open Men benchmarks in training is a concrete target to aim for before registering for Pro.
Station-by-Station Breakdown
Sled Push (Station 2)
The sled push is 50 metres total, broken into four lengths of 12.5 m. You hit it second, after the SkiErg, when your heart rate is high but your legs still have most of their capacity.
| Division | Total Weight |
|---|---|
| Open Men | 152 kg |
| Open Women | 102 kg |
| Pro Men | 202 kg |
| Pro Women | 152 kg |
The sled itself typically weighs between 20 and 32 kg depending on the venue. The remaining load comes from plates added at the event. The plate configuration varies by venue; the total load is what matters, and it is standardised.
Training application: Practice low and aggressive. The full HYROX sled push guide covers technique, pacing and training drills. A high hip position bleeds force. Most athletes underestimate how taxing the push is on the posterior chain, particularly the glutes and hamstrings, which are exactly the muscles needed for the run that follows.
Sled Pull (Station 3)
The sled pull immediately follows the push, separated only by a 1 km run. You pull the same sled 50 m using a rope, working through the arms, lats, and posterior chain.
| Division | Total Weight |
|---|---|
| Open Men | 103 kg |
| Open Women | 78 kg |
| Pro Men | 153 kg |
| Pro Women | 103 kg |
The weights are slightly lower than the sled push across every division, reflecting the arm-dominant nature of the movement rather than full-body drive.
Training application: Rope pull technique matters more than raw strength here. The HYROX sled pull guide breaks down the three technique options and grip strategy. Athletes who neglect rope pull training in favour of sled push drills often find Station 3 the bigger limiter.
Farmers Carry (Station 6)
By Station 6, you have covered roughly 5 km of running and completed five workout efforts. The 200 m farmers carry arrives when cardiovascular fatigue is already compounding grip and postural endurance.
| Division | Weight Per Hand | Total Carried |
|---|---|---|
| Open Men | 24 kg | 48 kg |
| Open Women | 16 kg | 32 kg |
| Pro Men | 32 kg | 64 kg |
| Pro Women | 24 kg | 48 kg |
The distance is non-negotiable at 200 m for every division. Switching hands mid-carry is permitted. Most athletes find the grip the limiting factor late in the race rather than raw back or shoulder strength.
Training application: Train carrying slightly heavier than race weight for short distances. Developing grip endurance is underrated preparation. Consider loaded carries as part of a longer training session rather than standalone, so you arrive at the movement already fatigued, which more accurately reflects race conditions. Training in the right cardiovascular zones makes a genuine difference here, use the training zone calculator to make sure your aerobic sessions are building the base that keeps your heart rate manageable when the carry arrives.
When Emma started training for her first HYROX Open event in Manchester, she assumed the 16 kg farmers carry would be a relative rest station. She trained it fresh, twice a week, and nailed it every time. On race day, after five hard stations and 5 km of running, her grip gave out at 120 m. She finished, but lost nearly 90 seconds in a slow shuffle. The weight was not the problem. The accumulated fatigue was. After that race, she added end-of-session carries to every strength day. Her second race was a different story.
Sandbag Lunges (Station 7)
One hundred metres of lunges carrying a sandbag. Station 7 arrives after 6 km of running and six prior workout efforts. Your legs are tired. Your breathing is high. The sandbag sits across your shoulders or in a front carry depending on your preference.
| Division | Sandbag Weight |
|---|---|
| Open Men | 20 kg |
| Open Women | 10 kg |
| Pro Men | 30 kg |
| Pro Women | 20 kg |
A 2025 study published in Frontiers in Physiology confirmed that HYROX participants rated workout stations as harder than the runs, with higher lactate and perceived exertion, and the sandbag lunges were among the most challenging in terms of lower body fatigue.
Training application: Sandbag lunges are frequently under-trained because the weight looks modest on paper. Train them at the end of leg-heavy sessions. Carrying 20 kg fresh feels very different to carrying it after a 6 km run and five heavy efforts.
Wall Balls (Station 8)
The final station. One hundred reps of a squat-to-throw movement against a target on the wall. Your legs, shoulders, and lungs are all working against you at this point.
| Division | Ball Weight | Reps | Target Height |
|---|---|---|---|
| Open Men | 6 kg | 100 reps | 3.0 m |
| Open Women | 4 kg | 100 reps | 2.7 m |
| Pro Men | 9 kg | 100 reps | 3.0 m |
| Pro Women | 6 kg | 100 reps | 2.7 m |
Note on Women’s Open reps: Women’s Open previously completed 75 reps, but from the September 2024 rule update the requirement is 100 reps across all divisions. If you trained from an older guide, update your target.
Training application: The mechanics of wall balls punish athletes with poor squat depth or weak hip drive under fatigue. The HYROX wall balls guide covers technique, rep schemes and the most common mistakes. Train them late in sessions. Practice hitting the target height consistently when tired, not just when fresh. The 3.0 m men’s target demands more than a lob, it requires full hip extension on every rep.
Doubles and Relay Division Weights
Doubles (Open and Pro)
Doubles athletes complete the same race as individual competitors but share the work at each station. They do not use reduced weights.
- Doubles Open Men: Same weights as Individual Open Men
- Doubles Open Women: Same weights as Individual Open Women
- Doubles Pro Men: Same weights as Individual Pro Men
- Doubles Pro Women: Same weights as Individual Pro Women
Mixed Doubles: Uses Men’s Open weights across all stations. Both partners carry the same load. The one exception is the wall balls: both partners use a 6 kg ball, but men throw to the 3.0 m target and women throw to the 2.7 m target.
There is no Pro Mixed Doubles category.
Relay Division Weights
Relay teams assign each station to a single athlete, who completes the full station distance or rep count alone before handing over.
- All-Male Relay: Uses Men’s Open weights
- All-Female Relay: Uses Women’s Open weights
- Mixed Relay: Each station is assigned to one athlete. If a man completes the station, he uses Men’s Open weights. If a woman completes the station, she uses Women’s Open weights.
This is different to Mixed Doubles. In Mixed Doubles, both partners share the load at a station using Men’s Open weights throughout. In a Mixed Relay, weights are assigned by the gender of whoever is doing that station. Athletes who confuse the two categories sometimes arrive undertrained for the actual loads they will face.
Elite 15 Division
Elite 15 athletes use the same weights as the Pro division. The key difference is that Elite 15 races run with no other divisions on the course simultaneously, which changes the competitive dynamics and reduces the number of athletes to navigate during transitions. The loads themselves are identical to Pro.
What Weight Should I Train With?
Knowing your race weights is the starting point. Training at those exact weights from day one is not the optimal approach.
A periodised progression works better:
- Early training phase: Work at 60 to 70% of your race weight. Focus on technique, range of motion, and building the habit of training movements under partial load.
- Build phase: Progress to 80 to 90% of race weight. Increase density (more sets, shorter rest) rather than load.
- Race-specific phase (4 to 6 weeks out): Train at or just above race weight. Specifically, include carries, sled work, and wall balls at the end of longer sessions to replicate the accumulated fatigue context of race day.
For most athletes, the weight is not the primary challenge. Arriving at each station already carrying kilometres of running in the legs is what makes the loads feel heavy. Training to replicate that context is what separates athletes who hold form through Station 7 from those who grind to a halt.
Use the Kracey HYROX training plan to build a periodised programme around your race date, or try the HYROX pace calculator to set realistic splits that account for the weight-bearing stations.
Before his first HYROX race in Birmingham, James spent three months training all the weighted stations fresh and at full race weight. He felt strong in the gym. On race day, he hit Station 6 (farmers carry) at what felt like a controlled pace, then watched his splits collapse over the final two stations. The fitness was there. The race-specific conditioning was not. After that race, he restructured his training around the Kracey plan. Every weighted session now comes after a run. Every strength block ends, not starts, with carries and wall balls. He knocked 18 minutes off his time at his second event.
How to Use These Numbers in Your Race Plan
Knowing the weights helps you build a race strategy, not just a training programme. The sled push and pull arrive early when you can afford to push hard. By Station 6, pacing becomes critical.
A well-structured race plan treats the five weighted stations differently based on where they fall in the sequence:
- Stations 2 and 3 (Sled): Attack them. Your legs are relatively fresh. Poor technique is the main threat, not accumulated fatigue.
- Station 6 (Farmers Carry): Controlled aggression. Keep your pace steady. Grip conservation matters here.
- Station 7 (Sandbag Lunges): This is where races are won and lost. Athletes who have trained the movement under fatigue will hold form. Those who have not will slow dramatically.
- Station 8 (Wall Balls): The finish line is visible. Break the reps into manageable sets from the start rather than going unbroken and hitting failure. For most Open athletes, sets of 15 to 20 with short rests outperform attempts at long unbroken sets.
Use the HYROX finish time predictor to set a realistic goal time, then build your pacing and station strategy around it.
FAQ
What weight is the sled push in HYROX?
The sled push total weight is 152 kg for Open Men, 102 kg for Open Women, 202 kg for Pro Men, and 152 kg for Pro Women. The sled itself accounts for approximately 20 to 32 kg depending on the venue; the remainder is added via plates.
What are the HYROX weights for Women’s Open?
Women’s Open athletes use a 102 kg sled push, 78 kg sled pull, 16 kg per hand for the farmers carry (32 kg total), 10 kg sandbag for lunges, and a 4 kg wall ball for 100 reps to a 2.7 m target (standardised from 75 reps in the September 2024 rule update).
Do HYROX Doubles use the same weights as individual divisions?
Yes. Doubles categories use the same weights as their corresponding individual division. Mixed Doubles specifically uses Men’s Open weights across all stations for both partners, with the wall ball exception that men throw to 3.0 m and women throw to 2.7 m.
Is there a difference between Mixed Doubles and Mixed Relay weights?
Yes. In Mixed Doubles, both partners use Men’s Open weights throughout. In a Mixed Relay, the weight at each station is determined by the gender of whichever athlete completes that station: men use Men’s Open weights and women use Women’s Open weights.
What weight should I train with to prepare for HYROX?
Start at 60 to 70% of your race weight in early training to build movement patterns, progress to 80 to 90% in the build phase, then train at or slightly above race weight in the final four to six weeks. Crucially, incorporate weighted station work at the end of run sessions to replicate the accumulated fatigue of race day rather than always training movements fresh.
What is the difference between HYROX Open and Pro weights?
Pro weights are significantly heavier across every weighted station. The Pro sled push is 202 kg versus 152 kg in Open Men, and Pro wall balls use a 9 kg ball versus 6 kg in Open Men. Open Men and Pro Women use identical weights across all stations.
Conclusion
HYROX weights are fixed and knowable. There is no ambiguity on race day, you will push, pull, carry, and throw exactly the loads listed in this guide. That certainty is an advantage if you use it.
The athletes who underperform on the weighted stations are rarely outmatched on strength. They are outmatched by accumulated fatigue they did not prepare for. Train the weights in context: after runs, at the end of sessions, in the order that mirrors the race.
Know your numbers. Build your plan around them. Use the Kracey HYROX training plan to get a fully periodised programme built around your division, race date, and current fitness level, or check the training zone calculator to make sure your aerobic sessions are hitting the right intensity to support race-day performance.
The weight is fixed. Your readiness for it is not.
Table of Contents
- The 5 Stations with External Load
- Complete HYROX Weights by Division: Master Reference Table
- Station-by-Station Breakdown
- Sled Push (Station 2)
- Sled Pull (Station 3)
- Farmers Carry (Station 6)
- Sandbag Lunges (Station 7)
- Wall Balls (Station 8)
- Doubles and Relay Division Weights
- Doubles (Open and Pro)
- Relay Division Weights
- Elite 15 Division
- What Weight Should I Train With?
- How to Use These Numbers in Your Race Plan
- FAQ
- Conclusion