Hyrox Station Weights - Every Division, Every Station

Hyrox runs the same eight stations in the same order at every event in the world, with a 1 km run before each one. Only the loads change between divisions. The distances and the rep counts never do.

Read the middle column twice. Women Pro and Men Open lift precisely the same weights at every station - the rulebook prints them as a single column, not two. A woman stepping up to Pro takes on the men's Open loads exactly. A man racing Open is training the same numbers as the Pro women's field.

Both sled figures are total weight including the sled, which is the answer to the question most people are actually asking when they search for the sled weight. Hyrox does not publish the weight of the empty sled frame, and the plate load added on top of it therefore varies from venue to venue. The total is what is standardised.

Five ways to enter, and the loads follow a simple logic once you can see it.

Open - the standard solo division, split by sex. Most of the field races here.

Pro - solo, heavier at every loaded station, and no age-group racing within it.

Doubles - two racers sharing one set of stations, in five divisions: Doubles Women, Doubles Women Pro, Doubles Men, Doubles Men Pro and Doubles Mixed. Men's and women's doubles use the matching Open loads.

Doubles Mixed - the one that catches people out. A mixed pair does not lift the women's loads. The rulebook groups Doubles Mixed with Doubles Men and Doubles Women Pro, so a mixed team pushes 152 kg, pulls 103 kg, carries 2 x 24 kg, lunges 20 kg and throws a 6 kg wall ball. If one of you has trained on women's Open weights, race day will be a shock.

Relay - four racers, each running 2 x 1 km and completing two stations. The distances and reps are unchanged from the solo race; the loads follow the racer's own standard, so a mixed relay uses women's weights on the women's stations and men's weights on the men's.

Age groups run in five-year bands from 16-24 up to 85-89 and use the same loads as the division they sit inside. The Pro divisions are excluded from age-group racing for solo racers, though Pro doubles teams can enter age groups up to and including 80+.

Station 2, 50 metres of pushing broken into 4 x 12.5 m lanes, so there are three turns in it.

A 70 kg club runner who has only ever pushed a 100 kg gym sled across rubber matting is in for a genuinely different experience: 152 kg on a sprung indoor floor, after a hard opening kilometre and a 1,000 m SkiErg, with quads that are already full of blood. This is the station that ends more sub-90 ambitions than any other, and it arrives before you have settled into the race.

How to train it: start at 60-70% of race weight and spend that time on mechanics - low hips, straight arms, short and constant steps, driving through the whole foot. Move to race weight in the last 4-6 weeks. Then make it specific: push, run 400 m, push again. Surface matters more than people expect, so if your gym sled runs on turf and the race is on a hall floor, add weight to compensate rather than assuming the numbers transfer.

Station 3, again 50 metres in 4 x 12.5 m lanes, hauled hand over hand on a rope from a standing position. Pulling from a seated or kneeling position is not permitted.

The load is lighter than the push, but the limiter is different: grip, lats and upper back, on a station that comes straight after the push has emptied your legs. You also have to walk the sled back to the far end of your lane between pulls, which is free recovery if you take it deliberately and wasted seconds if you jog it in a panic.

How to train it: heavy rows, rope pulls and reverse sled drags all transfer. Practise the hand-over-hand rhythm rather than gripping and heaving with both hands - the alternating pull is faster and costs less grip.

Station 6, 200 metres carrying two kettlebells, and it is your job to pick the right pair from the rack.

The colour coding is worth memorising before you race. The rulebook makes selecting the correct weight the racer's own responsibility, and lifting the wrong bells is a penalty rather than an honest mistake the judges will wave through.

How to train it: carry the race weight for 200 m unbroken. That is the whole test. Dumbbells work if kettlebells are not available, though the handle position differs enough that you should get on the real thing before race day. Grip work pays for itself twice here, because the sled pull has already taxed your forearms by the time you reach this station.

Station 7, 100 metres of walking lunges with the bag in a front rack, and the same colour convention: white, grey, black.

A sandbag in the front rack behaves nothing like a barbell. It sits across the forearms and chest, it shifts as you move, and it compresses your breathing at exactly the point in the race where you have the least to spare. The knee must touch the floor on every rep.

How to train it: lunge with a sandbag specifically, not a barbell, in the final 4-6 weeks. Fifty-metre sets are a sensible working unit. Practise standing up from a dropped bag, because that is what a no-rep costs you.

Station 8, 100 repetitions, after 7 km of running and seven stations. This is where races are won and lost.

Note that the Pro women's step up is in the ball, not the target: 6 kg to the same 2.70 m. For men both Open and Pro throw to 3.00 m. Every rep needs the hip crease below the knee at the bottom and the ball hitting the target at the top, or it is a no-rep - and at 100 reps, a 5% no-rep rate is five more throws than you budgeted for.

How to train it: work at race weight from week four or five of your preparation, and rehearse the break strategy rather than discovering it on the day. Sets of 25 are reliable for most racers. Do them after running intervals, because fresh wall balls tell you almost nothing about the ones you will face at kilometre seven.

Half the race is unloaded, and the numbers are identical for every division.

Running - 8 x 1,000 m, one lap before each station. Roughly half your total race time.

SkiErg - 1,000 m, station 1. It arrives when you are fresh and full of adrenaline, which is exactly why people ruin their race on it. Pick a stroke rate before the start and hold it.

Rowing - 1,000 m, station 5. A damper of 4-6 suits most racers. Legs-body-arms on the drive, arms-body-legs on the recovery.

Burpee broad jumps - 80 m, station 4, bodyweight. Chest to floor, two-footed jump, repeat. The most efficient way through is small consistent jumps rather than big ones, because the recovery cost of a maximal jump compounds over 80 metres.

Knowing the loads is only useful if it reorganises the twelve weeks in front of you.

Work backwards from the three heaviest things you will do: 152 kg of sled push, 103 kg of sled pull and 100 wall balls at 6 kg if you are a man racing Open, or 102 kg, 78 kg and 100 at 4 kg if you are a woman. Those are absolute, published numbers - unlike your running pace, they are not going to be different on the day.

Then decide which one you are furthest from and give it the most sessions. A strong runner who can hold 4:45/km for eight kilometres and cannot move a 152 kg sled has a clear answer. A gym athlete who owns the sled and falls apart on lap six has the opposite answer, and needs the running volume more than another strength block.

If you want the twelve weeks laid out for you rather than assembled by hand, the Hyrox Workout Plan Generator builds a plan around your race date and current fitness, including the station work at the correct loads.

Sources: HYROX Rulebook Singles, Season 26/27, sections 4.1 and 8.1-8.8; HYROX Rulebook Doubles, Season 26/27, section 4.1; HYROX Rulebook Relay, Season 26/27, section 4.1. Always confirm against the rulebook for your own event before you race.