HYROX Weights, Repetitions & Distance by Division

This guide helps you understand how HYROX weights vary by division. While distances and repetition counts remain consistent, the loads change based on category, giving you a clear structure and the confidence to choose the race format that fits you.

Every division follows the same eight-run format. PUMA x HYROX shoes stay steady across all eight runs.

What are the HYROX divisions?

HYROX divisions shape how you take on the race and how the workload is shared. They determine whether you race solo, with a partner, or as part of a team, and how weights, repetitions, and distances are applied at each workout station. The structure stays consistent. The challenge adjusts to how you choose to race.

Single Open

Take on the full HYROX race on your own using standard weights and distances. This is the most popular entry point and a strong choice if you want the complete experience in a challenging but achievable format.

Single Pro

Built for experienced racers looking to test themselves further. The race layout stays the same, but heavier loads and stricter standards raise the demands across the workout stations.

Doubles

Race as a pair and take on HYROX together. You run each 1 km loop side by side and split the workout stations however you choose, playing to each other’s strengths while sharing the effort.

Relay

Form a team of four and divide the race. Each athlete completes two run segments and two workout stations, making this a social and accessible way to experience the energy of a HYROX event.

If you’re new to HYROX or want a clearer picture of how the race works, start with our guide: What is HYROX? It breaks down the format, core concepts, and what to expect on race day.

For details on each workout station, see our HYROX Stations Guide.

Single (Individual)

In the Single division, you take on the full HYROX race on your own. You complete eight 1 km runs, each followed by a functional workout station, moving through the entire course independently. Weights vary between Open and Pro categories, as well as between men’s and women’s divisions.

Women Open

START

1 km Run
1000 m SkiErg
1 km Run
4 × 12.5 m Sled Push (102 kg incl. sled)
1 km Run
4 × 12.5 m Sled Pull (78 kg incl. sled)
1 km Run
80 m Burpee Broad Jump
1 km Run
1000 m Rowing
1 km Run
200 m Kettlebell Farmer’s Carry (2 × 16 kg)
1 km Run
100 m Sandbag Lunges (10 kg)
1 km Run
100 Wall Balls (4 kg)

FINISH

Men Open

START

1 km Run
1000 m SkiErg
1 km Run
4 × 12.5 m Sled Push (152 kg incl. sled)
1 km Run
4 × 12.5 m Sled Pull (103 kg incl. sled)
1 km Run
80 m Burpee Broad Jump
1 km Run
1000 m Rowing
1 km Run
200 m Kettlebell Farmers Carry (2 × 24 kg)
1 km Run
100 m Sandbag Lunges (20 kg)
1 km Run
100 Wall Balls (6 kg)

FINISH

Women Pro

START

1 km Run
1000 m SkiErg
1 km Run
4 × 12.5 m Sled Push (152 kg incl. sled)
1 km Run
4 × 12.5 m Sled Pull (103 kg incl. sled)
1 km Run
80 m Burpee Broad Jump
1 km Run
1000 m Rowing
1 km Run
200 m Kettlebell Farmer’s Carry (2 × 24 kg)
1 km Run
100 m Sandbag Lunges (20 kg)
1 km Run
100 Wall Balls (6 kg)

FINISH

Men Pro

START

1 km Run
1000 m SkiErg
1 km Run
4 × 12.5 m Sled Push (202 kg incl. sled)
1 km Run
4 × 12.5 m Sled Pull (153 kg incl. sled)
1 km Run
80 m Burpee Broad Jump
1 km Run
1000 m Rowing
1 km Run
200 m Kettlebell Farmers Carry (2 × 32 kg)
1 km Run
100 m Sandbag Lunges (30 kg)
1 km Run
100 Wall Balls (9 kg)

FINISH

Doubles

In the Doubles division, you race HYROX with a partner by your side. You run every 1 km segment together, then decide how to split each workout station based on your strengths. Weights, repetitions, and distance follow division-specific standards, keeping the structure consistent while giving you the freedom to work as a team.

Doubles Women

START

1 km Run
1000 m SkiErg
1 km Run
4 × 12.5 m Sled Push (102 kg incl. sled)
1 km Run
4 × 12.5 m Sled Pull (78 kg incl. sled)
1 km Run
80 m Burpee Broad Jump
1 km Run
1000 m Rowing
1 km Run
200 m Kettlebell Farmers Carry (2 × 16 kg)
1 km Run
100 m Sandbag Lunges (10 kg)
1 km Run
100 Wall Balls (4 kg)

FINISH

Doubles Men / Mixed / Women Pro

START

FINISH

Doubles Men Pro

START

FINISH

Relay

In the Relay division, you race HYROX as a team of four. Each athlete completes two 1 km run segments and their two corresponding workout stations, tagging in and out as the race moves forward. Weights follow division standards for men’s, women’s, and mixed teams.

Women’s Relay

START

1 km Run
1000 m SkiErg
1 km Run
4 × 12.5 m Sled Push (102 kg incl. sled)
1 km Run
4 × 12.5 m Sled Pull (78 kg incl. sled)
1 km Run
80 m Burpee Broad Jump
1 km Run
1000 m Rowing
1 km Run
200 m Kettlebell Farmers Carry (2 × 16 kg)
1 km Run
100 m Sandbag Lunges (10 kg)
1 km Run
100 Wall Balls (4 kg)

FINISH

Men’s Relay

START

FINISH

Mixed Relay Women

START

1 km Run
1000 m SkiErg
1 km Run
4 × 12.5 m Sled Push (102 kg incl. sled)
1 km Run
4 × 12.5 m Sled Pull (78 kg incl. sled)
1 km Run
80 m Burpee Broad Jump
1 km Run
1000 m Rowing
1 km Run
200 m Kettlebell Farmers Carry (2 × 16 kg)
1 km Run
100 m Sandbag Lunges (10 kg)
1 km Run
100 Wall Balls (4 kg)

FINISH

Mixed Relay Men

START

FINISH

As loads increase, control becomes more noticeable at each station. The PUMA x HYROX collection supports control as fatigue builds.

If you’re getting ready to take on the race, explore how to train for HYROX and start building your approach with clarity and confidence. Every session counts, and this is where your preparation begins to come together.