HYROX Weights Guide | All Station Equipment & Loads

HYROX Weights Overview

Understanding the exact weights used in HYROX is essential for proper race preparation. Equipment weights vary significantly between divisions, and training with the correct loads will ensure you're ready on race day.

HYROX features four weighted stations: Sled Push, Sled Pull, Farmers Carry, Sandbag Lunges, and Wall Balls. Each station uses standardized equipment that's consistent across all HYROX events worldwide.

This guide covers all weights for Open, Pro, Doubles, and Relay divisions, plus training recommendations to help you prepare effectively.

Division Weight Comparison

The table below provides a quick comparison of all weighted stations across the main HYROX divisions. Use this to understand the differences and choose the right division for your current fitness level.

Women's Divisions

Men's Divisions

Sled Push Weights (50m)

The sled push is one of the most demanding HYROX stations. You must push a weighted sled 50 meters across the floor. The weight includes the sled itself plus added plates.

Training Tips for Sled Push

• Body position is key: Get low, lean forward at 45 degrees, and drive with your legs
• Short, powerful steps: Quick steps maintain momentum better than long strides
• Build to race weight: Start at 60-70% and increase over 6-8 weeks
• Practice on different surfaces: Gym turf may differ from race floor friction
• Simulate fatigue: Do sled pushes after running to replicate race conditions

Sled Pull Weights (50m)

The sled pull uses the same weights as the sled push. You must pull the sled 50 meters using a rope, typically using a hand-over-hand technique while seated or squatting.

Training Tips for Sled Pull

• Sit back: Keep your weight low and back to maximize pulling power
• Hand-over-hand rhythm: Develop a consistent pulling cadence
• Grip strength matters: Your forearms will fatigue - train for endurance
• Use chalk if allowed: Improves grip on the rope
• Practice rope technique: Efficient hand movement saves energy

Farmers Carry Weights (200m)

Farmers carry requires carrying two kettlebells (one in each hand) for 200 meters. This station tests grip endurance and walking efficiency while under load.

Training Tips for Farmers Carry

• Practice distance: Train carries of 200-400m at race weight
• Build grip endurance: Dead hangs and loaded carries improve grip strength
• Short, quick steps: Avoid running - fast walking is more efficient
• Stay upright: Good posture prevents energy waste
• Use chalk: Essential for maintaining grip over 200m

Sandbag Lunges Weights (100m)

Sandbag lunges require completing 100 meters of walking lunges while carrying a sandbag on your shoulders. Both knees must touch the ground for each lunge to count.

Training Tips for Sandbag Lunges

• Bag position: Keep the sandbag high on your shoulders, close to your neck
• Knee contact: Ensure both knees touch the ground on each rep
• Controlled descent: Don't slam your knees - protect your joints
• Steady pace: Consistent rhythm is faster than going hard and resting
• Core engagement: Brace your core to stabilize the bag

Wall Ball Weights (100 Reps)

Wall balls are the final station before the finish line. You must complete 100 reps of squatting with a medicine ball and throwing it to hit a target on the wall.

Training Tips for Wall Balls

• Practice large sets: Aim for 20-30 unbroken reps in training
• Breathing rhythm: Exhale on the throw, inhale on the catch
• Full squat depth: Hip crease below knee to avoid no-reps
• Target accuracy: Hit the target consistently to maintain rhythm
• Plan your breaks: Know when you'll rest (e.g., at 60, 80 reps)

Training Preparation

Preparing for HYROX weights requires a structured approach. Here's how to build the strength and endurance needed for race day:

Progression Timeline

• Weeks 12-8 before race: Train at 60-70% of race weight, focus on technique
• Weeks 8-4 before race: Build to 80-90% of race weight, add endurance work
• Weeks 4-1 before race: Train at full race weight, simulate race conditions
• Race week: Light movement only, no heavy loading 3-4 days before

Key Training Principles

• Train fatigued: Do weighted stations after running to replicate race conditions
• Specificity matters: Use the actual equipment when possible (sleds, wall balls)
• Build grip strength: Farmers carry, sled pull, and wall balls all tax your grip
• Practice transitions: The time entering and exiting stations adds up
• Full simulations: Complete at least 2-3 race simulations at full weight

Choosing Your Division

Selecting the right division is crucial for both safety and enjoyment. Here's how to decide between Open and Pro:

Choose Open Division If:

• This is your first or second HYROX race
• You haven't trained consistently with heavy weights
• Your goal is to finish and enjoy the experience
• You can't regularly train at Pro division weights
• You're unsure about your strength capabilities

Choose Pro Division If:

• You've completed multiple HYROX races in Open
• You can comfortably train at Pro weights regularly
• You're aiming for World Championship qualification
• Your Open times are competitive (sub-1:15 for men, sub-1:25 for women)
• Strength work is a core part of your training

Race Day Weight Checklist

Use this checklist to ensure you're prepared for all weighted stations:

• Know your division's exact weights for each station
• Have trained at full race weight for at least 4 weeks
• Bring chalk for farmers carry and sled pull (if venue allows)
• Bring gloves as backup (some athletes prefer them for sled pull)
• Know your target times for each weighted station
• Practice your sled push/pull technique on different floor surfaces
• Complete at least one full race simulation at race weights