The Hyrox standards are intentionally fixed. Same weights, same distance, same format, every event globally. That's the entire point of the brand: your time at one race is comparable to your time at every other. This is the current weight schedule by category.
Open men
The default amateur men's category. The bulk of the recreational field.
| Station | Detail | |---|---| | 1. Ski erg | 1,000 m | | 2. Sled push | 152 kg, 50 m total (25 + 25) | | 3. Sled pull | 103 kg, 50 m total | | 4. Burpee broad jump | 80 m, minimum 1 m per jump | | 5. Rower | 1,000 m | | 6. Farmer's carry | 24 kg per hand, 200 m | | 7. Sandbag lunges | 20 kg, 100 m | | 8. Wall ball | 100 reps, 6 kg to 10 ft / 3 m target |
Plus 8 × 1 km runs between stations.
Open women
| Station | Detail | |---|---| | 1. Ski erg | 1,000 m | | 2. Sled push | 102 kg, 50 m total | | 3. Sled pull | 78 kg, 50 m total | | 4. Burpee broad jump | 80 m | | 5. Rower | 1,000 m | | 6. Farmer's carry | 16 kg per hand, 200 m | | 7. Sandbag lunges | 10 kg, 100 m | | 8. Wall ball | 75 reps, 4 kg to 9 ft / 2.75 m target |
Pro men
The qualifying-pathway category. Heavier loads, taller wall ball target. Time cut-offs are tight.
| Station | Detail | |---|---| | 1. Ski erg | 1,000 m | | 2. Sled push | 202 kg, 50 m total | | 3. Sled pull | 153 kg, 50 m total | | 4. Burpee broad jump | 80 m | | 5. Rower | 1,000 m | | 6. Farmer's carry | 32 kg per hand, 200 m | | 7. Sandbag lunges | 30 kg, 100 m | | 8. Wall ball | 100 reps, 6 kg to 10 ft / 3 m target |
The sled push and sandbag lunge are the most-felt jumps. Many open-to-pro converters underestimate the sandbag.
Pro women
| Station | Detail | |---|---| | 1. Ski erg | 1,000 m | | 2. Sled push | 152 kg, 50 m total | | 3. Sled pull | 103 kg, 50 m total | | 4. Burpee broad jump | 80 m | | 5. Rower | 1,000 m | | 6. Farmer's carry | 24 kg per hand, 200 m | | 7. Sandbag lunges | 20 kg, 100 m | | 8. Wall ball | 75 reps, 6 kg to 9 ft target |
Doubles
Doubles uses open-category weights, split across two athletes. Each station has a split-and-tag structure:
- Ski erg, rower: One athlete works while the other rests in tag-style. 500 m each typical, but check event-specific rules.
- Sled push, sled pull: Both athletes push/pull together for the full distance.
- Burpee broad jump, sandbag lunge: Athletes can split the distance (50 m each on the lunge) or one does the full distance while the other rests.
- Farmer's carry: Same.
- Wall ball: Split into 50/50 reps.
The doubles strategy guide deserves its own article (see Hyrox doubles handoff strategy). The short version: pair athletes of similar fitness and agree the split per station before the race.
Masters categories
Masters at Hyrox uses five-year age bands and scales the weights at the heavier end. The schedule varies year to year and by category. As a rough guide:
| Age band | Open men's farmer carry | Open men's sandbag | |---|---|---| | 35-39 | 24 kg | 20 kg | | 40-44 | 24 kg | 20 kg | | 45-49 | 24 kg | 20 kg | | 50-54 | 24 kg | 15 kg | | 55-59 | 20 kg | 15 kg | | 60-64 | 20 kg | 10 kg | | 65+ | 16 kg | 10 kg |
The sled weights also scale down in the 55+ categories. Check the official Hyrox rulebook for the precise schedule at your event.
Wall ball target heights
| Category | Target height | |---|---| | Open men | 10 ft / 3.05 m | | Open women | 9 ft / 2.75 m | | Pro men | 10 ft / 3.05 m | | Pro women | 9 ft / 2.75 m | | Masters 55+ men | 10 ft / 3.05 m (some events scale to 9 ft) | | Masters 55+ women | 8 ft / 2.45 m at some events |
Burpee broad jump rules
The minimum jump distance is 1 metre. Athletes regularly disqualify themselves by jumping shorter and not realising it. The official judges measure each jump informally; if you're consistently under 1 m, you'll be called.
The 80 m distance equals 80 successful 1 m jumps. Tall athletes who can broad-jump 1.5 m can finish in 53 jumps. Most open athletes do 70-80.
Wall ball depth + height
The wall ball requires:
- Squat to parallel. Hip crease below the knee at the bottom of the squat.
- Ball touches the target wall. The ball must clearly hit at or above the target line.
Failed reps are called by the judge. Most wall-ball penalties come from athletes who get tired and start half-squatting in the last 30 reps.
Sled load vs your bodyweight
The sled feels different depending on how heavy you are relative to it. Use the calculator below to see what percentage of your bodyweight you'll be pushing or pulling on race day. Most members find this orienting before they start the heavy-sled block in week 6.
[ SLED CALCULATOR ]
Race-day sled load vs your bodyweight
- Sled push
- 152 kg
- 203% of bodyweight
- Sled pull
- 103 kg
- 137% of bodyweight
Calibrate your training loads from this baseline. Most members start at 80% of race weight in week one and progress to 100% by week six.
Open vs Pro at a glance
A side-by-side reference for the two categories most members are picking between:
Reference race splits
For context, here is a typical sub-90 amateur split across the eight stations:
Recent UK leaderboard top 5
The honest summary
The Hyrox weights are fixed. Train against the exact race-day weight for your category from week 6 onward. Don't train sled push at 100 kg if you'll race 152 kg. The body adapts to what you load it with; load it with the truth.
The sled weights are the most-feared in training but the most-trainable. The wall ball is the most-deciding station. Train the wall ball at race weight, race-target height, in race-tired states.
The standards exist to make your time honest. Train against them.
[ FAQ ]
Frequently asked
Are Hyrox weights the same at every event?
Yes within category. Sled push at London open men is the same as sled push at Berlin open men. Categories vary; check your specific entry.
Are the weights confirmed before the season?
Hyrox publishes the season's weights in the official rulebook. The standards rarely shift year to year for the open category; pro and masters may adjust.
What's the difference between Pro and Open?
Pro is heavier loads, smaller field, faster cut-off times. Pro is the qualifying-pathway category for the elite world championships. Open is the default for most amateurs.
Do doubles weights match open or pro?
Doubles uses the open weights, split across two athletes for the distance-based stations (each athlete does half of the lunge, half of the carry, etc.). The sled is pushed by both together for the full distance.
Written by
The Suth Performance teamCoaches and editors
The Suth Performance programming team, led by HYROX Elite 15 athlete Ben Sutherland.
[ KEEP READING ]
Related guides
First race
Hyrox vs Spartan vs DEKA: which race is right for you
Three of the biggest fitness races sound similar from the outside. The training, the venues, and the kind of athlete each rewards are very different. The honest comparison.
Training
Women's Hyrox: weights, pacing, and what's different
The women's standards, the strategy shifts that matter, and the training adjustments that get a woman from finisher to sub-90.
First race
Couch to Hyrox: a 16-week build for someone starting from nothing
You haven't run in a year. You haven't been in a gym this decade. You want to finish a Hyrox in 16 weeks. Here's the honest version of that build.