Hyrox weights by division: one table for Open, Pro, Doubles and Relay

The Hyrox weights in the Open division: sled push 102 kilos for women and 152 for men. Sled pull 78 and 103 kilos. Farmers carry two 16 kg or two 24 kg kettlebells.

Sandbag lunges 10 and 20 kilos, wall balls 4 and 6 kilos. Pro is one class heavier. Doubles and Relay use the Open weights.

The sled weights include the sled itself, and that is the number everyone remembers wrong.

Below is the table most Dutch pages leave out. Every division, men and women, in one overview. Then what those numbers mean for your training, because that is nowhere to be found.

How much weight at Hyrox? The table per division

Four of the eight stations carry a weight, and the wall ball has one too. The other three (SkiErg, burpee broad jumps and rowing) are the same for everyone. These are the weights as the organiser publishes them.

In mixed Relay teams the women's or men's weight applies per participant. The number of wall balls is one hundred in every division. The distances sit in Hyrox stations.

Check the current table on the organiser's site before your race. The weights have been adjusted per season in the past and may be again.

How heavy is the sandbag at Hyrox?

Ten kilos for women and twenty kilos for men in the Open division. In Pro that is twenty and thirty kilos. You carry it a hundred metres on your shoulders, in lunges. That is the station you still feel two days later.

Not because of the weight. Because of the hundred metres.

A lunge is eccentric work: your muscles brake while they lengthen. That causes the most muscle damage. You see it as a raised creatine kinase in your blood.

It stays clearly raised for at least a day after such a session (PMID 17569697). So do not have blood drawn the day after a lunge session. You would be measuring your training.

Hyrox weights for women

The women's weights in Open are exactly one class below the men's. The Pro weights for women equal the Open weights for men. That makes the table easy to remember. A woman in Pro pushes and pulls what a man in Open pushes and pulls.

The running distance, the SkiErg, the rower and the burpees are the same for everyone.

Women more often struggle with the pull than the push. That is a technique matter, not a strength matter. How to handle each station sits in Hyrox exercises.

What do those weights mean for your training?

Less than you think. In the first measured Hyrox, a faster finish correlated with three things (PMID 40230601). A higher VO2max, more endurance training volume and a lower body fat percentage.

Maximum strength was not on that list. The stations with the heaviest loads were even finished fastest. The sled push in 128 seconds, the pull in 155.

So the weight is not the bottleneck. The weight on tired legs is.

Take a woman of 62 kilos in Open. Her sled push of 102 kilos is 1.6 times her bodyweight. The 10-kilo sandbag is a sixth of that.

On a fresh day she pushes that sled in two minutes. After four kilometres of running it becomes three.

So train the sleds at race weight, but always after a kilometre of running. Never as a standalone strength exercise. Pushing heavier than race weight yields little and costs recovery.

For your general strength training, the lesson from the running world is usable (PMID 26694507). In highly trained runners, two to three strength sessions a week improved running economy considerably. The loads sat at forty to seventy percent of maximum. That is the zone where you get strong enough to move the sleds without your running suffering.

When to build up to race weight across the twelve weeks sits in Hyrox training.

How fit do you need to be for Hyrox?

Fit enough to run for an hour without stopping. And to complete the four weighted stations at race weight once. More is not needed for your first race.

The Dutch Health Council (Gezondheidsraad) recommends two muscle and bone strengthening sessions a week. A Hyrox preparation sits well above that.

Doubt your body can handle the sleds? Start at half the race weight and build up per week.

And look at what you do not measure in the gym. A low iron store holds down your running ceiling while you do everything right. That is the one cause of stagnation that no extra sled fixes.

Your ferritin and haemoglobin sit with your recovery markers in 360 health. A result is not a diagnosis. It is a number you can lay next to your training log.

Print the table above and hang it by the sled. Do each weighted station once this week at your own division weight. Then you know where you stand.

Every blood test result includes a professional assessment from a BIG-registered doctor. For treatment decisions, discuss your results with your GP.

References

• HYROX. The Fitness Race: race format and weights per division. hyrox.com/the-fitness-race, read 22 September 2026.
• Brandt T, et al. Acute physiological responses and performance determinants in Hyrox. Frontiers in Physiology, 2025. PMID 40230601.
• Balsalobre-Fernández C, Santos-Concejero J, Grivas GV. Effects of strength training on running economy in highly trained runners: a systematic review with meta-analysis of controlled trials. Journal of Strength and Conditioning Research, 2016;30(8):2361-8. PMID 26694507.
• Brancaccio P, Maffulli N, Limongelli FM. Creatine kinase monitoring in sport medicine. British Medical Bulletin, 2007;81-82:209-30. PMID 17569697.
• Gezondheidsraad. Beweegrichtlijnen 2017.