HYROX Weights and Distances at a Glance
HYROX always follows the same race structure: 8 x 1 km runs with 8 workout stations in a fixed order. The biggest confusion usually comes from the weights, because Open and Pro divisions do not use the same loads and some stations are distance-based while others are rep- or meter-based. If you train the official standards in advance, you remove one of the easiest race-day mistakes: pacing and load misjudgment caused by guessing the rules.
The 8 HYROX Stations in Order
The official station order is fixed worldwide: 1. SkiErg 1000 m, 2. Sled Push 50 m, 3. Sled Pull 50 m, 4. Burpee Broad Jump 80 m, 5. Rowing 1000 m, 6. Farmers Carry 200 m, 7. Sandbag Lunges 100 m, and 8. Wall Balls 100 reps. Every athlete runs 1 km before each station, for a total of 8 km of running. According to the current HYROX Singles rulebook for the 2025/26 season, the running distance remains the same across divisions; what changes is the load on selected stations.
| Station | Format | Open Women | Open Men | Pro Women | Pro Men |
|---|---|---|---|---|---|
| SkiErg | 1000 m | 1000 m | 1000 m | 1000 m | 1000 m |
| Sled Push | 50 m | 102 kg | 152 kg | 152 kg | 202 kg |
| Sled Pull | 50 m | 78 kg | 103 kg | 103 kg | 153 kg |
| Burpee Broad Jump | 80 m | 80 m | 80 m | 80 m | 80 m |
| Rowing | 1000 m | 1000 m | 1000 m | 1000 m | 1000 m |
| Farmers Carry | 200 m | 2 x 16 kg | 2 x 24 kg | 2 x 24 kg | 2 x 32 kg |
| Sandbag Lunges | 100 m | 10 kg | 20 kg | 20 kg | 30 kg |
| Wall Balls | 100 reps | 4 kg to 2.75 m | 6 kg to 3.05 m | 6 kg to 2.75 m | 9 kg to 3.05 m |
These loads are taken from the official HYROX rulebooks. I am inferring from those rulebooks that the safest training approach is to use the exact competition loads for race-specific sessions and slightly heavier loads only in controlled strength work. If you only ever train approximate weights, your pacing usually falls apart on race day.
How to Train With the Right Standards
- Train Open and Pro differently. Open is the accessible standard; Pro is not just a little harder. The sleds, carries, lunges, and wall balls all become meaningfully more expensive. If you plan to race Pro, train your exact station loads at least once per week in the final 4-6 weeks before the event.
- Do not guess the station order. Knowing the order changes how you pace. For example, wall balls happen after lunges and 8 km of running, which is why wall ball pacing matters so much. Likewise, the row comes before Farmers Carry, so overcooking the row has a direct downstream cost.
- Respect the distance-based stations. Burpee broad jumps are 80 m, not a fixed rep count. Farmers Carry is 200 m. Sandbag Lunges are 100 m. Athletes often prepare by reps only, then get surprised by how long the station lasts under fatigue.
- Use your division rules for Doubles and Relay. Doubles and Relay do not always mirror Singles perfectly. For example, Mixed Doubles and Mixed Relay have specific weight rules that differ by format. Check the relevant official rulebook before race week instead of assuming Singles standards carry over unchanged.
- Build your plan around the standards, not around random circuits. If your running is the main limiter, start with the 8-week HYROX running plan. If the sleds are costing you minutes, study the sled push and pull mechanics guide. If you want the full race structure, use the 12-week HYROX training plan.
FAQ
What are the HYROX stations in order?
The official order is SkiErg, Sled Push, Sled Pull, Burpee Broad Jump, Rowing, Farmers Carry, Sandbag Lunges, and Wall Balls, with a 1 km run before each station. This order is fixed across HYROX events worldwide, which is one reason pacing and benchmarking are easier than in less standardised race formats.
What are the HYROX Open weights for men and women?
In Singles Open, women use 102 kg on Sled Push, 78 kg on Sled Pull, 2 x 16 kg on Farmers Carry, a 10 kg sandbag for lunges, and a 4 kg wall ball to a 2.75 m target. Men use 152 kg on Sled Push, 103 kg on Sled Pull, 2 x 24 kg on Farmers Carry, a 20 kg sandbag, and a 6 kg wall ball to a 3.05 m target.
What are the HYROX Pro weights?
In Singles Pro, women use 152 kg on Sled Push, 103 kg on Sled Pull, 2 x 24 kg on Farmers Carry, a 20 kg sandbag, and a 6 kg wall ball to a 2.75 m target. Men use 202 kg on Sled Push, 153 kg on Sled Pull, 2 x 32 kg on Farmers Carry, a 30 kg sandbag, and a 9 kg wall ball to a 3.05 m target.
How far is each HYROX station?
SkiErg and Rowing are each 1000 m. Sled Push and Sled Pull are each 50 m. Burpee Broad Jump is 80 m. Farmers Carry is 200 m. Sandbag Lunges are 100 m. Wall Balls are 100 reps rather than a distance. All athletes also complete 8 x 1 km runs during the race.
Are HYROX Doubles and Relay weights different?
Sometimes, yes. Open-format weights usually align closely with Singles Open, but Mixed Doubles and Mixed Relay have specific rulebook differences. For example, HYROX notes that Mixed Doubles uses the men’s Open standard on some stations where Mixed Relay applies gender-specific Open weights to each athlete. Check the official Doubles and Relay rulebooks for your format before race day.
Do HYROX weights and distances change by age group?
For standard Singles Open and Pro racing, age groups change ranking categories, not the station loads or distances. You still complete the same corresponding weights, repetitions, and distances for your division. The main variable is division, not age group.
