What Are the HYROX Distances and Weights?
The distances are the reason a HYROX time means anything. Berlin, Dallas and Melbourne run the identical course, so two finishing times compare directly in a way they never do in obstacle racing or CrossFit. What does change is the load, and the difference between Open and Pro is large enough that comparing across them tells you nothing.
What are the HYROX distances?
8km of running in eight 1km segments, one before each station. The stations are 1000m SkiErg, 50m sled push, 50m sled pull, 80m burpee broad jumps, 1000m row, 200m farmers carry, 100m sandbag lunges and 100 wall ball repetitions. Open, Pro, Doubles and Relay all cover the same course.
- 1km run, then 1000m SkiErg
- 1km run, then 50m sled push (four lengths of 12.5m)
- 1km run, then 50m sled pull (four lengths of 12.5m)
- 1km run, then 80m burpee broad jumps
- 1km run, then 1000m row
- 1km run, then 200m farmers carry
- 1km run, then 100m sandbag lunges
- 1km run, then 100 wall balls
The runs are the same distance but not the same experience. The first is fresh and the eighth follows sandbag lunges, which is why an even split across all eight is the mark of a well-paced race and almost nobody's first one.
What weights does the Open division use?
Men push a 152kg sled and pull 103kg, carry 2 x 24kg, lunge with a 20kg sandbag and throw a 6kg wall ball to 10 feet. Women push 102kg and pull 78kg, carry 2 x 16kg, lunge with 10kg and throw 4kg to 9 feet. Sled figures include the sled itself.
| Station | Open men | Open women |
|---|---|---|
| Sled push (50m) | 152kg | 102kg |
| Sled pull (50m) | 103kg | 78kg |
| Farmers carry (200m) | 2 x 24kg | 2 x 16kg |
| Sandbag lunges (100m) | 20kg | 10kg |
| Wall balls (100 reps) | 6kg to 10ft | 4kg to 9ft |
What changes in the Pro division?
The sleds, the sandbag and the wall ball. Pro men push 202kg and pull 153kg, lunge with 30kg and throw a 9kg ball. Pro women push 152kg, pull 103kg, lunge with 20kg and throw 6kg. The runs, the ergs and the burpee broad jumps are identical to Open.
| Station | Pro men | Pro women |
|---|---|---|
| Sled push (50m) | 202kg | 152kg |
| Sled pull (50m) | 153kg | 103kg |
| Farmers carry (200m) | 2 x 32kg | 2 x 24kg |
| Sandbag lunges (100m) | 30kg | 20kg |
| Wall balls (100 reps) | 9kg to 10ft | 6kg to 9ft |
A Pro men's sled is a third heavier than the Open one over the same 50 metres, and on a slow floor that gap is worth minutes rather than seconds. Athletes moving up are usually surprised by the sandbag before they are surprised by the sled, because 30kg on the shoulders changes lunge mechanics rather than just making them harder.
How do Doubles and Relay divide the work?
In Doubles, both athletes run every kilometre together and share the station work in any split they choose, except the sleds, which one partner works at a time. Relay divides the whole race into four legs of two runs and two stations. Both use Open weights by default.
The shared work is why Doubles times come in faster than solo times and why comparing the two is meaningless. Judge a Doubles result against other Doubles results, and treat the format as a different race rather than an easier version of the same one.
Key takeaways
- Every race is 8km of running split into eight 1km segments, one before each station.
- Station distances never change: 1000m ski, 50m push, 50m pull, 80m burpees, 1000m row, 200m carry, 100m lunges, 100 wall balls.
- Open men push 152kg and throw a 6kg ball; Open women push 102kg and throw 4kg.
- Pro men push 202kg and throw 9kg; Pro women push 152kg and throw 6kg.
- Doubles and Relay cover the same course at Open weights with the work shared.
Frequently asked questions
- Does the sled weight include the sled?
- Yes. The published figures are total moving weight, sled included, which is why a 152kg push is not the same as loading 152kg of plates. Venues also differ in floor surface, so the same official weight genuinely feels different from one race to the next.
- How high is the wall ball target?
- Ten feet for men and nine feet for women, roughly 3.05m and 2.75m. Depth and target both get judged, and a rep that misses either is a no-rep, which is the single biggest reason wall ball splits blow out at the end of a race.
- Are the distances the same at every event?
- Yes, and that is the point of the format. The 8km of running and the eight station distances are fixed worldwide, so a Hamburg time and a Chicago time describe the same work. Only the venue floor, the air and the crowding of your wave really vary.
- Which weights do age group athletes use?
- Open weights, with results ranked inside the relevant age group rather than against the whole field. Age group standards apply to qualification rather than to what you pick up on the day, so the race in front of you is identical to everyone else's in Open.
Hyrox Racing & Pacing, BigBalli. We track the official HYROX race format, divisions and station standards so pacing guidance stays accurate.