HYROX Station Weights: Standards Every Athlete Must Know

Showing up to a HYROX race without knowing the station weights is how athletes get surprised by 20kg of sandbag on lunging legs that trained at 15. The HYROX station weights are fixed and published, but a surprising number of athletes train with whatever feels challenging without ever benchmarking against the actual race standard. Race day is the wrong place to find out the gap.

The Full HYROX Station Weights by Category

HYROX races are split into four main categories: Open (Men and Women), Pro (Men and Women), and Doubles (Mixed and Same-Sex). The weights differ across categories. Here are the current standards for the most common divisions.

Open Men
- SkiErg: 1,000m
- Sled Push: 102kg (plus sled, total approximately 152kg on competition surfaces)
- Sled Pull: 78kg (plus sled)
- Burpee Broad Jump: 80m
- Rowing: 1,000m
- Farmers Carry: 2 × 24kg kettlebells, 200m
- Sandbag Lunges: 20kg bag, 100m
- Wall Balls: 6kg ball, 9m target, 100 reps

Open Women
- SkiErg: 1,000m
- Sled Push: 72kg (plus sled)
- Sled Pull: 57kg (plus sled)
- Burpee Broad Jump: 80m
- Rowing: 1,000m
- Farmers Carry: 2 × 16kg kettlebells, 200m
- Sandbag Lunges: 10kg bag, 100m
- Wall Balls: 4kg ball, 7.5m target, 100 reps

Pro Men use heavier loads across most stations — sled push loads increase significantly, sandbag lunges move to 30kg, and wall balls increase to 9kg. The Pro category is reserved for athletes with competitive finishing times and requires a qualification standard.

Doubles formats typically split the reps between partners — 500m on the SkiErg each, 50 wall balls each — but the weights per athlete are the same as Open.

Always verify current standards on the official HYROX website before your race. Equipment configurations can vary slightly between venues.

Why Training at Race Weight Matters Earlier Than You Think

The gap between "training weight" and "race weight" is one of the most common reasons HYROX athletes underperform on specific stations relative to their fitness level. An athlete who trained sandbag lunges at 15kg but races at 20kg has never experienced that exact load on already-fatigued legs after 6km of running. The movement pattern feels different. The pace drops more than expected.

The fix isn't complicated: introduce race-weight stations into your training schedule by week 8 at the latest for a 16-week build. Earlier is better. The goal isn't to do all your volume at race weight — it's to make race weight feel familiar before you hit it under race conditions.

For the sled, note that the resistance varies by surface. A 102kg sled on turf pushes differently than on a competition floor. If your gym has a sled, test it at the published weight and note the difference. If you're using a belt sled or a makeshift alternative, be conservative about weight-to-effort transfer.

The Stations That Catch Athletes Off Guard

Every HYROX athlete has a station that goes worse than expected on race day. Understanding which movements are most sensitive to weight and fatigue helps you train smarter.

Sandbag Lunges are the station most frequently underestimated. A 20kg bag sounds manageable. At 6km of running in, with a compromised posterior chain from the sled, 100m of lunges at that load is a different proposition. Athletes who train lunges at submaximal loads and high reps — never building to race weight with full race distance — consistently slow here more than their fitness warrants. Train to race weight by week 8 and do at least two training blocks at full 100m distance at that load.

Wall Balls accumulate differently than they look. 100 reps at 6kg to a 9m target sounds like a CrossFit warm-up. After a 1km run segment, with arms already loaded from the farmers carry, the shoulder demand shifts. Athletes who train wall balls in sets of 10–15 are rarely prepared for the unbroken pacing required at race pace. Spend time in training doing longer sets — 25, 30, unbroken — to build the specific endurance the race requires.

Sled Pull weight is frequently undertrained because gym athletes default to the Sled Push. The pull requires a different hip-hinge and posterior chain recruitment pattern. If your gym only has push capability, use a rope pull or a heavy deadlift row variation — the movement isn't identical but it builds the specific muscle groups the pull loads.

How to Track Station Performance Against Race Standards

Knowing the weights is the first step. Knowing how your performance at those weights is changing over a training block is what makes the data useful.

HYROX station PRs need to be measured at race weight to mean anything. A 20-second improvement on sandbag lunges at 15kg tells you almost nothing about your 20kg race pace. A 15-second improvement at 20kg over six weeks tells you the training is working.

Most athletes track station PRs inconsistently — in a notes app, from memory, or not at all. When the question is "am I ready for the sled pull at race pace?", the answer requires actual historical data at race weight, not a rough estimate.

The HyTrack app logs all 8 HYROX stations with per-station PRs that persist between sessions, so you can benchmark against race standards and track improvement over time. Because it logs station work alongside GPS runs in a single session, you can also see how your station performance varies depending on what came before it — which mirrors how race day actually works.

Race-Weight Training as a Prep Strategy, Not an Afterthought

The athletes who perform on specific stations relative to their overall fitness are the ones who spent time at race weight early enough for the movement pattern to become automatic. The weight stops being a variable. The only remaining question is pace and fatigue management.

That shift — from "this weight is challenging" to "this weight is familiar" — is what race-weight training produces. It takes fewer sessions than most athletes expect, but it requires deliberately choosing race-weight reps over comfortable-weight volume in the late build phase.

Know the standard. Train the standard. Track the standard. That sequence produces race-day execution that looks like natural ability but is actually just preparation.