Before you sign up for a HYROX race, the first question is usually about the format. The second is always this: how much weight will I actually have to move? The answer depends on the division you race in and your gender, and that's what this article makes clear, station by station.
Se ainda não sabes o que é o HYROX ou como está organizada a prova, o nosso guia sobre as 8 estações e o artigo sobre o que acontece no dia da prova são o ponto de partida. Aqui ficamos só nas cargas.
What are the official HYROX loads?
HYROX has two main divisions, Open and Pro, and within each one the weights differ for men and women. Five of the eight stations are loaded: the sled push, the sled pull, the farmer’s carry, the sandbag lunges and the wall balls. The other three (1000 m SkiErg, 80 m burpee broad jump and 1000 m rowing) are the same for everyone, as are the 8 km of running split between the stations, with no weight involved.
| Station | Women Open | Open men | Pro women | Men Pro |
|---|---|---|---|---|
| Sled Push (50 m, sled included) | 102 kg | 152 kg | 152 kg | 202 kg |
| Sled Pull (50 m, sled included) | 78 kg | 103 kg | 103 kg | 153 kg |
| Farmer’s Carry (200 m, per hand) | 16 kg | 24 kg | 24 kg | 32 kg |
| Sandbag Lunges (100 m) | 10 kg | 20 kg | 20 kg | 30 kg |
| Wall Balls (100 reps) | 4 kg / target at 2.7 m | 6 kg / target at 3.0 m | 6 kg / target at 2.7 m | 9 kg / target at 3.0 m |
Notice a pattern that jumps out straight away: in almost every weighted station, the Women's Pro load is the same as the Men's Open. The only difference is the wall ball target height, which for Pro women stays at 2.7 m instead of going up to the men's 3.0 m.
Sled push and sled pull: why the sled feels so heavy
The sled push and sled pull are the two stations that scare people who have never done HYROX the most. The stated weight already includes the sled itself, not just the plate you put on it, and it's covered in four 12.5 m segments, with a turn in the middle.
The difference between Open and Pro is big: a man in Pro pushes practically twice the weight of a woman in Open (202 kg versus 102 kg). That's why choosing your division matters more than wanting to “go straight for the hard one”. Without a low position and short steps, the sled won't move, whatever the category.
Farmer’s carry: what's heavier, the weight or the 200 metres?
The farmer’s carry looks like the simplest station, and it's where most people lose time. Carrying 2×16 kg (Women Open) or 2×32 kg (Men Pro) for 200 m takes grip and trunk posture, not just arm strength. Anyone who drops the kettlebells halfway loses more seconds picking them back up than they would by walking slower without stopping.
Sandbag lunges: the bag that weighs differently in each division
Sandbag lunges cover 100 m, with the bag in front of the shoulder or across the back. The weight jump between categories is the biggest in the whole race in percentage terms: from 10 kg for Open women to 30 kg for Pro men, three times as much. Technique counts here as much as raw strength, or more, because a badly placed bag throws your stride off and forces you to stop and readjust it.
Wall balls: what changes besides the weight of the ball
Wall balls close the race, always with 100 reps. As well as the weight of the ball (from 4 to 9 kg depending on the division), the target height also changes: 2.7 m for women and 3.0 m for men, with the exception already mentioned of Pro women, who throw a heavier ball but still aim at 2.7 m. Reaching this station with 8 km already in your legs is why so many people miss reps by not reaching the target, even with a ball that would feel easy in training.
The stations without weight count towards your strategy too
Not everything in HYROX is about kilos. The SkiErg (1000 m), the row (1000 m), the burpee broad jump (80 m) and the 8 km of running split between stations are the same for every division and gender, with no load involved. That doesn't make them easier, it just changes where time is won or lost: at these stations the difference between athletes is all about technique and pacing, not brute strength. It's worth training them with the same care you give the weighted stations, because they're three of the eight stations and they add to the 8 km of running.
HYROX loads FAQs
Do the weights change from season to season?
Yes, the rulebook is reviewed and can change values at any station. Before you train for a specific race, always check the weight for your division in the calendar and in the official rulebook for the current season, because an outdated number misleads more than it helps.
Can a woman compete in the Pro division with the Open men's loads?
That's not how it works. The Pro Women division has its own table, which as we've seen matches the Open men's at almost every station, but you still register in the Pro category, and the rest of that division's rules apply.
Does it make sense to always train with the official load?
No. It makes sense to know the official load and work your way up to it. Always training at the division limit from the first week is the shortest route to injury and the slowest route to a good race.
Open or Pro: which to choose for your first race?
There's no answer that fits everyone, but there is a simple rule: if it's your first race, or if you haven't been training heavy weights for at least a few months, Open is the honest choice. Pro weights, especially on the sled and the sandbag lunges, need a strength base that's built over time, not in three weeks of preparation.
| Open | Pro | |
|---|---|---|
| Who it's for | First race, or preparation up to 3 months | You've trained heavy loads regularly |
| Sled push (men) | 152 kg | 202 kg |
| Sandbag lunge (men) | 20 kg | 30 kg |
| Technical demand | High | Very high |
How to train HYROX weights without getting injured in your first session
The most common mistake is trying to simulate race load in the very first week of preparation. It works better the other way round: start with less weight and the full distance, and only then build the load up to the official figure for your division. A plan with this progression is set out in our training plan for your first HYROX race, which combines the loads explained here with a week-by-week calendar.
If your weak point isn't strength but the cardio of the unweighted stations, the article on rowing in HYROX explains the technique and pacing of that specific station.
Where to train these loads in Figueira da Foz
At Revolution we train the HYROX loads with the official equipment and distances, so race day isn't the first time you feel the real weight of the sled or the sandbag. The CrossFit classes in Figueira da Foz include the movements that underpin these stations, from body position on the sled to grip endurance in the farmer’s carry.
If you want to understand from the inside what moving these loads is like, the first class is free and needs no previous experience. You can check the timetable and prices and come and try it with no commitment.
These are the race-day weights. Training is a different story, and it's told in what a HYROX class is like, with the load progression that makes sense when you're starting out.
The weights change depending on the division you enter. If you haven't chosen yet, the article on the four divisions and what changes in each will help you decide between Open, Pro, Doubles and Relay.
The sled is the station where these loads are felt most. We wrote separately about sled push and sled pull technique, including the rulebook points that cost time to those who don't know them.
