The principle: same stations, different loads
A Hyrox race always follows the same pattern: 1 km of running, then a station, eight times in a row. Station distances are identical across all divisions. What changes are the loads and, for wall balls, the target height.
- SkiErg: 1,000 m
- Sled push: 50 m
- Sled pull: 50 m
- Burpee broad jumps: 80 m
- Rowing: 1,000 m
- Farmers carry: 200 m
- Sandbag lunges: 100 m
- Wall balls: 100 reps
For a breakdown of each station, read our guide to the 8 Hyrox stations explained.
Load table, 2025/26 season
| Division | Sled push | Sled pull | Farmers carry | Sandbag lunges | Wall ball |
|---|---|---|---|---|---|
| Open women | 102 kg | 78 kg | 2 × 16 kg | 10 kg | 4 kg, 2.7 m target |
| Open men | 152 kg | 103 kg | 2 × 24 kg | 20 kg | 6 kg, 3.0 m target |
| Pro women | 152 kg | 103 kg | 2 × 24 kg | 20 kg | 6 kg, 2.7 m target |
| Pro men | 202 kg | 153 kg | 2 × 32 kg | 30 kg | 9 kg, 3.0 m target |
| Doubles women | 102 kg | 78 kg | 2 × 16 kg | 10 kg | 4 kg, 2.7 m target |
| Doubles men | 152 kg | 103 kg | 2 × 24 kg | 20 kg | 6 kg, 3.0 m target |
| Doubles mixed | 152 kg | 103 kg | 2 × 24 kg | 20 kg | 6 kg, 3.0 m target |
Sled loads are the total weight listed for the sled. On the farmers carry you hold one weight in each hand, so 2 × 24 kg means 48 kg in total.
Source: loads taken from the HYROX 2025/26 season rulebook (compiled by hycrew.com). They can change from one season to the next: always check the official rules for your race.
What these numbers change in training
Going from Open to Pro isn't "a bit heavier": the men's sled push goes from 152 kg to 202 kg, for example. Here is how to account for it.
- Sled push and sled pull: these stations show the biggest gap between divisions. Train them at race load at least occasionally, building up gradually. Our sled push technique guide covers body position.
- Wall balls: target height matters as much as ball weight. Train at the real height for your division (2.7 m or 3.0 m). See wall ball technique.
- Farmers carry: the load is held mostly by your grip. Train it on its own, not only at the end of a session when you're already tired. See farmers carry technique.
- Sandbag lunges: 10, 20 or 30 kg over 100 m is mostly a test of leg muscular endurance.
How to choose your division based on loads
A simple rule: if you've never moved your division's load in training, start with Open. Pro requires no qualification, but the loads make a first attempt without specific preparation very demanding. We cover the decision in Hyrox Pro vs Open: which division to choose.
Building up load without getting hurt
Whatever your division, progress is built over several weeks: increase load or volume in small steps rather than all at once close to race day. That is exactly the logic of ZONE8's free Hyrox training plan.
Prepare your division with the right progression
ZONE8's free program builds up load gradually over 8 weeks, whether you're aiming for Open or Pro.
Start FreeFAQ
What is the sled push load in Open men?
152 kg for the 2025/26 season, versus 102 kg in Open women.
Do distances change between divisions?
No. Distances and rep counts are the same across all divisions; only the loads and the wall ball target height vary.
Are loads the same in Open and Doubles?
According to the 2025/26 rules, Doubles women and men use the same loads as Open women and men. Always check the official rules for your race.
Do the loads change from season to season?
They can be adjusted. The figures in this article cover the 2025/26 season; check your race's rules before registering.
Go further
Hyrox Pro vs Open: which division to chooseThe 8 Hyrox stations explainedSled push technique: push heavier, faster Online Hyrox Coach →Personal Hyrox Coaching →This content is provided for informational purposes and does not replace the advice of a healthcare professional or certified coach.