HYROX Weights by Division: Every Station, Every Division

HYROX splits athletes across five race categories, and understanding hyrox divisions is the first step to reading the table correctly.

Open and Pro are the two singles tiers - Pro carries a heavier load on every loaded station, not a longer distance or more reps. Age-group categories inside Open and Pro are ranking brackets only: a 45-year-old in Open races the exact same hyrox weights as a 25-year-old in Open.

Doubles pairs two athletes who run every kilometer together and split the eight stations however they like, as long as they enter and exit each one together. Doubles Women race the lightest band. Doubles Women Pro, Doubles Men, and Doubles Mixed all race the same middle band, which happens to equal the Men's Open load on every station that carries one. Doubles Men Pro race the heaviest band. That overlap is why hyrox mixed doubles weights look identical to Men's Open on the table: Mixed Doubles always uses that band, on both the Open and Pro tabs above, because HYROX does not run a separate Pro tier for Mixed Doubles. Each partner still throws the wall ball to their own gender's target height.

Relay puts four athletes on a team, each running two kilometers and two stations at their own gender's Open load - a Relay Mixed team simply has some members on Women's Open loads and some on Men's Open loads, which is why that selection shows two columns instead of one. There is no Pro tier in Relay.

1. 1. SkiErg 1,000 m - No load in any division; the damper is preset to 6 for every division (you may adjust it), so pacing strategy is the variable that matters.
   It is pure engine, and the pacing you set here previews how the rest of the race will feel.
2. 2. Sled Push 50 m - Four 12.5 m lengths; the sled must fully cross the line before you turn. Friction varies by floor, so treat training loads as approximate and learn low, patient hip drive.
   The hyrox sled push weight is the number most athletes ask about first, and for good reason: it is the heaviest station-plus-implement total in the race, at 50 meters per division.
3. 3. Sled Pull 50 m - Same 4 × 12.5 m format from inside a Racer's Box; standing pulls only, and grip is the limiter.
   The hyrox sled pull weight sits just under the push at every tier, over the same 50 meters, and rewards a low hip position and steady rope rhythm over brute grip strength.
4. 4. Burpee Broad Jumps 80 m - Bodyweight, chest to ground, feet taking off and landing together, hands never more than 30 cm ahead of your toes. Rhythm beats explosiveness.
   80 meters of burpee broad jumps, bodyweight only, broken into manageable segments rather than attempted unbroken.
5. 5. Row 1,000 m - Damper preset 6, footplates at 4 (both adjustable); the recovery station if you pace it.
   A second 1000 m engine test, this time on the rower, deliberately placed after three stations of fatigue rather than fresh.
6. 6. Farmers Carry 200 m - One kettlebell per hand, arms extended at your sides; you may set them down to rest as long as they don't creep forward.
   The hyrox farmers carry weight is loaded per hand across two kettlebells for 200 meters, and grip endurance usually fails before the legs do.
7. 7. Sandbag Lunges 100 m - Bag stays on both shoulders; trailing knee clearly touches down; stand fully tall between reps; no steps or shuffles between lunges.
   100 meters of walking lunges under a sandbag held across the shoulders - control through the bottom of each step matters more than speed.
8. 8. Wall Balls - 100 reps in every division: full squat below parallel, ball must strike your division's target. Racers may remove their shoes at this final station - the rulebook's small mercy.
   The hyrox wall ball weight is fixed at 100 reps in every division, including every Doubles category, with a target height that differs by gender rather than by division.

• Full technique standards and substitutions live in our exercises guide

Doubles quirks worth knowing: Partners must run every kilometre together (a one-minute penalty if one runs ahead - more than three togetherness penalties and the team goes unranked), enter and exit every station together, and split station work however they like. Kettlebells and sandbags may be handed over sideways or backwards, never forward; wall-ball handovers happen via the floor or a hand-off - "flying transitions" (one throws, the other catches mid-rep) are a no-rep.

Relay quirk: exchanges happen in the Transition Zone with an actual mandatory high-five, and all four teammates reunite at wall balls to cross the finish line together.