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 incl. sled, 50 m (4 x 12.5 m) | | 3. Sled pull | 103 kg incl. sled, 50 m (4 x 12.5 m) | | 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 | 100 reps, 6 kg to 3.00 m target |
Plus 8 × 1 km runs between stations.
Open women
| Station | Detail | |---|---| | 1. Ski erg | 1,000 m | | 2. Sled push | 102 kg incl. sled, 50 m (4 x 12.5 m) | | 3. Sled pull | 78 kg incl. sled, 50 m (4 x 12.5 m) | | 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 | 100 reps, 4 kg to 2.70 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 incl. sled, 50 m (4 x 12.5 m) | | 3. Sled pull | 153 kg incl. sled, 50 m (4 x 12.5 m) | | 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, 9 kg to 3.00 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 incl. sled, 50 m (4 x 12.5 m) | | 3. Sled pull | 103 kg incl. sled, 50 m (4 x 12.5 m) | | 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 | 100 reps, 6 kg to 2.70 m 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
The weights do not scale with age. This is the single most common misconception about masters racing, and it is worth stating plainly: a 62-year-old in Open lifts exactly the same loads as a 24-year-old in Open. The 26/27 singles rulebook contains no age-based weight schedule of any kind.
What age groups actually do is determine your ranking. They run in five-year bands: Under 24 (16-24), then 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, and onwards in five-year increments to 85-89. Your band is set by your age on the day of your race, not at the start of the season.
Two age rules that do exist:
- Athletes may compete in the Pro divisions up to and including the 80+ age groups at regular HYROX races, with official age group rankings, podiums and flags applying as normal.
- For World Championship qualification, athletes aged 60 and above qualify via the Open division only, and compete at the World Championships using Open weights, repetitions and distances.
Wall ball target heights
| Category | Target height | |---|---| | Women and Women Pro | 2.70 m | | Men and Men Pro | 3.00 m |
There is no age-based variation on target height either.
Burpee broad jump rules
There is no minimum jump distance. This is widely misreported, including in earlier versions of this page. The rulebook sets no per-jump length, so a short jump is legal, it is simply slow. What the rulebook actually governs is form:
- Chest to the ground on every burpee. The rulebook defines this as the nipple line making clear contact.
- Both feet take off and land together. A maximum stagger of 5 cm is permitted between the front of one foot and the front of the other, on both take-off and landing. Anything greater is not permitted.
- No additional steps or shuffles at any point.
- Hands no more than 30 cm forward of your toes when starting each subsequent burpee, measured from the base of the palms. Once your hands are down they cannot move forward.
- You may use a knee coming out of the bottom of the burpee position.
The practical consequence is the opposite of what the myth implies. You are not penalised for short jumps, so if your jumps are collapsing under fatigue, shorten them and keep the rhythm rather than risking a staggered landing.
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
- 195% of bodyweight
- Sled pull
- 103 kg
- 132% 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:
| Open | Pro | |
|---|---|---|
| Sled push | 152 kg (M) / 102 kg (W) | 202 kg (M) / 152 kg (W) |
| Sled pull | 103 kg (M) / 78 kg (W) | 153 kg (M) / 103 kg (W) |
| Sandbag lunges | 20 kg (M) / 10 kg (W) | 30 kg (M) / 20 kg (W) |
| Wall ball | 6 kg (M) / 4 kg (W) | 9 kg (M) / 6 kg (W) |
| Who can enter | Anyone, from 16 | Anyone, up to and including the 80+ age groups |
| World Championship pathway | Yes, and the only route for 60+ | Yes |
Reference race splits
For context, here is a typical sub-90 amateur split across the eight stations:
[ RACE ANALYTICS ]
Marcus, Manchester · Hyrox Manchester 2026
84:42
| Station | Split | Cumulative |
|---|---|---|
| 1 km run | 4:38 | 4:38 |
| Ski erg | 4:55 | 9:33 |
| 1 km run | 4:42 | 14:15 |
| Sled push | 4:18 | 18:33 |
| 1 km run | 4:50 | 23:23 |
| Sled pull | 5:21 | 28:44 |
| 1 km run | 4:55 | 33:39 |
| Burpee broad jumps | 6:42 | 40:21 |
| 1 km run | 5:08 | 45:29 |
| Rowing | 4:33 | 50:02 |
| 1 km run | 5:15 | 55:17 |
| Farmers carry | 2:48 | 58:05 |
| 1 km run | 5:22 | 63:27 |
| Sandbag lunges | 5:52 | 69:19 |
| 1 km run | 5:28 | 74:47 |
| Wall balls | 9:55 | 84:42 |
Recent UK leaderboard top 5
[ LEADERBOARD · Open Men ]
Hyrox Manchester 2026
- 01Tom H.GBR58:21
- 02Daniel R.GBR59:08
- 03Liam P.GBR61:14
- 04Ali M.GBR62:35
- 05Oscar B.IRL63:02
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.
Source: all weights, distances, rep counts, target heights and age group rules on this page are from the official HYROX singles rulebook, season 26/27. Corrected 2 August 2026: earlier versions of this page listed women's wall balls as 75 reps, Men's Pro wall balls as 6 kg, target heights as 2.75 m and 3.05 m, and an age-scaled weight schedule that does not exist in the rulebook.
Related
[ 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, and they can change between seasons. Women's Open wall balls were 75 reps in 25/26 and are 100 reps in 26/27. Always check the rulebook for the season you are racing.
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. They write the training, technique and race-day guides on this site, and Ben reviews every one before it is published.
[ KEEP READING ]
Related guides
First race
HYROX divisions explained: Open, Pro, Doubles and Relay
Four singles divisions, plus doubles and relay. Which one you should enter, what the loads actually differ by, and the age group rules that decide your ranking.
First race
HYROX age groups: categories, cut-offs and what they mean for you
Five-year bands from Under 24 to 85-89, set by your age on race day. The weights do not change with age, and the one rule that catches masters athletes out is about World Championship qualification.
First race
HYROX FAQ: the questions the rulebook actually answers
Can you wear headphones? Walk the runs? Take a gel from a friend? Twenty common questions, answered from the official 26/27 rulebook rather than from what people assume.