HYROX Weights by Division: Open vs Pro, Men vs Women

Updated 2026-07-19 · 7 min read · Composite Athlete coaching team

Every division in HYROX races the same course — 8 × 1 km of running and the same eight stations in the same order. The only thing that changes is the loading. That makes the division question simple to state and important to get right: the weights decide how the race feels, how you should train, and whether your goal time is realistic. Here is every load by division, exactly as the rulebook sets them, and how to choose.

The full loading table

Four Singles divisions: Open and Pro, women and men. Distances and reps never change — 50 m of sled each way, 200 m of carry, 100 m of lunges, 100 wall balls — only the loads move. Sled figures are the total weight including the sled, which is how HYROX publishes them.

Read the table vertically and one pattern jumps out: Pro Women lifts Open Men's loads. The 152 kg sled push, 103 kg pull, 2×24 kg carry, 20 kg sandbag, and 6 kg ball are identical columns. If you're a woman deciding whether Pro is realistic, the most honest rehearsal is simple: train a session at Men's Open loading and see what it does to your runs.

How big is the Open → Pro jump?

It is not a rounding error. For men, the sled push goes from 152 kg to 202 kg and the wall ball from 6 kg to 9 kg — half again heavier at the throw, a third heavier at the sled, carried and lunged with 2×32 kg and 30 kg respectively. For women, moving to Pro means racing the entire Men's Open loading. The result on the floor: the strength stations stop being pacing problems and become strength problems, and the runs after them slow accordingly — which is why the sleds decide more Pro races than anything else.

Doubles, Mixed, and Relay loadings

The formats don't invent new weights — they change who does the work:

• Doubles — same loads as Singles for your division. Both partners run every 1 km together; the pair splits each station's volume however they like. The bar for each athlete is lower per station, but the running volume is identical — which is why doubles teams live and die on shared run pace and clean switches.
• Mixed Doubles — races at the Men's Open loadings. Plan the split so each partner takes the stations that suit them; the sled work is the usual sticking point.
• Relay — teams of four, two run-and-station rounds each, Open loadings only (no Pro relay).

If you're racing as a pair, the loading table above is only half the preparation — the other half is rehearsing the you-go-I-go rhythm and the hand-offs under fatigue, which is exactly what HYROX Doubles Domination trains for eight weeks.

Which division should you enter?

1. First race: Open, almost always. The Open loads already reward strength training, and your first race is a pacing exam you can't study for anywhere else. Learn your splits before you add 50 kg to the sled.
2. You split stations comfortably in training but hate racing alone: Doubles. Same weights, half the station volume, all of the running — a genuinely different (and more social) race.
3. Open feels strong AND your runs survive it: consider Pro. The test isn't whether you can move the Pro sled once — it's whether you can run 1 km at race pace immediately after. Rehearse that exact sequence before you enter.
4. Chasing rankings or championship qualification: Pro is where that game is played. Enter it as a strength-endurance specialist, not as a strong Open racer having a brave day.

Training implications of your division

Whatever the column says, train the loaded stations above your race weight — a race sled that's lighter than your training sled is a psychological gift at station 2. Carries past 200 m unbroken, lunges heavier than your bag, and wall-ball sets that finish under fatigue do the same job. Then respect the other half of the equation: every one of these loads is followed by a kilometre of running, so pair station work with runs — the method in compromised running — or the strength you build will stay in the gym. For the full build, start with the complete HYROX training guide.