What weights are used in HYROX Open Men?

Open Men use 152 kg for Sled Push, 103 kg for Sled Pull, 2 × 24 kg kettlebells for Farmers Carry, a 20 kg sandbag for Lunges, and a 6 kg ball for 100 Wall Balls.

Are HYROX weights the same worldwide?

Yes. HYROX standardises weights globally — the same loads are used in London, New York, Singapore, and every other host city.

What weights does HYROX Pro Women use?

Pro Women use the same weights as Open Men: 152 kg Sled Push, 103 kg Sled Pull, 2 × 24 kg Farmers Carry, 20 kg Sandbag Lunges, and a 6 kg Wall Ball.

Should I train at race weight every session?

No. Training at race weight every session increases injury risk and limits your ability to accumulate quality volume. Build progressively — start at 60–70% of race weight and reach full race weight only in your final preparation weeks.

HYROX Weights Guide: Official Loads for Every Division

If you are preparing for HYROX, knowing the exact weights for your division is not optional information — it shapes every loading decision you make in training. Too many athletes show up to race day having never handled the actual loads under fatigue. This guide gives you every official HYROX weight by division, plus practical guidance on how to use those numbers in your programme.

Why the weights matter beyond race day

The eight HYROX stations are not just a test of your fitness — they are a test of your fitness at specific loads after running. A 20 kg sandbag feels different at kilometre seven than it does in a warm gym on a fresh Tuesday morning. Training with the right weights at the right time in your training block is what bridges that gap.

Getting the numbers right also prevents two common mistakes: athletes who always train heavier than race weight and fatigue themselves unnecessarily, and athletes who only ever use light loads and are shocked by how the race weight feels when it matters.

Official HYROX weights by division

The loads below are standardised globally. Whether you race in Manchester, Dubai, or Chicago, these are the numbers.

Open Women

Station	Load
Sled Push	102 kg (including sled)
Sled Pull	78 kg (including sled)
Farmers Carry	2 × 16 kg kettlebells
Sandbag Lunges	10 kg
Wall Balls	4 kg — 100 reps

Open Men / Pro Women

Open Men and Pro Women compete at the same load. This is worth knowing if you train with a mixed group — a Pro Women athlete and an Open Men athlete are working with identical weights.

Station	Load
Sled Push	152 kg (including sled)
Sled Pull	103 kg (including sled)
Farmers Carry	2 × 24 kg kettlebells
Sandbag Lunges	20 kg
Wall Balls	6 kg — 100 reps

Pro Men

Station	Load
Sled Push	202 kg (including sled)
Sled Pull	153 kg (including sled)
Farmers Carry	2 × 32 kg kettlebells
Sandbag Lunges	30 kg
Wall Balls	9 kg — 100 reps

Unweighted stations

Three stations carry no external load and do not vary by division:

SkiErg — 1,000 m, resistance only
Rowing — 1,000 m, resistance only
Burpee Broad Jump — 80 m, bodyweight only

Doubles and Relay

Doubles stations are each completed once per pair (not twice). Loads follow the division’s standard weights, with one exception: Mixed Doubles uses Pro Women / Open Men weights regardless of the athletes’ individual divisions.

Relay teams always use Open division weights across all stations, regardless of the individual competitors’ experience level.

How to use these numbers in training

Knowing the race weights is step one. Using them intelligently across a training block is what actually prepares you.

Do not train at race weight every session

This is the most common mistake. Training at full race weight in every functional session burns through recovery budget quickly and limits the volume you can accumulate. It also means you spend most of your training in a fatigued state — which is not how adaptation works.

Build progressively toward race weight

A structured approach looks like this:

Early base phase (8–12 weeks out): Work at 60–70% of race weight. Focus on movement quality, range of motion under load, and building repeatable station efficiency. This is where technique problems get fixed.
Build phase (5–8 weeks out): Move to 75–85% of race weight. Introduce combined sessions — two or three stations back-to-back with a running segment — to start building event-specific fitness.
Race-specific phase (3–5 weeks out): Train at full race weight in mock simulation sessions. These sessions should replicate race conditions as closely as possible: same station order, full running distances between stations, same warm-up protocol.
Taper (1–2 weeks out): Reduce volume significantly. Keep a small number of race-weight exposures to stay sharp, but protect your legs for race day.

Use race weight as a benchmark, not a daily target

Outside of simulation sessions, continue training strength and functional fitness with a range of loads. Heavier-than-race-weight loading on sled work and carries builds the strength reserve that makes race weights feel manageable by the time you get there.

Account for cumulative fatigue

The weights above are encountered after running. A 20 kg sandbag lunge is a different stimulus after 6 km of running than it is cold. Build sessions that reflect this: run first, then hit the station. Even a 400 m run before a station set will start to develop the specific tolerance you need.

Every division’s weights and the programming logic above are baked into the plans on Hybrid Training Plan. If you want a structured programme that builds toward your race weight progressively — taking into account your available training days, current fitness, and target event — start your personalised HYROX plan today.