Hyrox women: divisions, weights and how to train

Hyrox women race exactly the same course as the men: eight 1 km runs, each followed by one workout station, for 8 km of running and eight stations in a fixed order. What changes is the load. Women Open uses lighter sleds, kettlebells, sandbag and wall ball. Women Pro uses the Men Open loads. And there are Doubles, Relay and Adaptive options on top, all set by the 26/27 singles rulebook and its siblings.

This post covers every division a woman can enter, the women's weights for each, what the middle of the field runs, and how to train. If you want the running and the station work planned together, that's what a running app built for hybrid athletes is for.

Hyrox also sits naturally on top of everything in our guide for female runners: a big aerobic base plus real strength. The race just adds sleds.

Hyrox women's divisions

Here's every way a woman can race under the 26/27 rulebooks:

Sources: singles, doubles and relay rulebooks, 26/27.

The singles rulebook ranks official results by biological sex at birth, and says people who want to race recreationally without being in the official rankings can register under their gender identity.

The running never changes. Every division, singles to relay, covers 8 km in 1 km pieces. So whichever box you tick, your training is the same shape: run a lot, get strong, and practice the stations tired. A plan for strength and running built as one program is the simplest way to get both without double-booking your legs.

Hyrox women's weights (Open and Pro)

These are the womens Hyrox weights from the 26/27 singles rulebook. Sled weights include the sled. The rulebook gives kilograms only; pounds are straight conversions, rounded.

Three details that catch people out:

• ›The wall ball target is 2.70 m for Women and Women Pro alike. Men and Men Pro throw to 3.00 m.
• ›Equipment is color-coded. Women Open kettlebells, sandbag and wall ball are white; Women Pro (and Men Open) are grey. Grab the wrong color and you're into the penalty protocol.
• ›Women Pro is the Men Open load, exactly. That's 50 kg more on the sled push, 25 kg more on the pull, 8 kg more per hand and double the sandbag compared with Women Open.

Weights change between seasons, so check the official rulebook for your race before you train for a number.

Hyrox women's Pro: should you race it?

There's no official strength standard for Pro. In coaching practice, Pro makes sense once Open loads stop limiting you: the sleds move without stalling, the carry doesn't force repeated set-downs, and your finish is mostly decided by your running. If the Open sleds still slow you to a crawl, race Open again and get stronger first. Nobody gets a prize for a heroic 25-minute sled push.

Hyrox women's doubles

The doubles rulebook has three divisions with women in them, and two load tiers:

The important row is Mixed: a woman racing Mixed Doubles works with the Men Open loads on every weighted station. She still throws to the 2.70 m target; her partner throws to 3.00 m.

How Doubles works, per the rulebook:

• ›You run every kilometer together. If one partner runs ahead, that's a 1-minute penalty.
• ›You share the station work. The rulebook's example is "you go, I go": one partner works for a self-selected chunk while the other waits, then you switch, until the full distance or rep count is done.
• ›You enter and leave each station together. The station can't start until both of you are there.

So the station work per person drops, but the 8 km of running doesn't.

Relay

The relay rulebook has Women, Men and Mixed teams of four. Women use the Women Open loads: 102 kg push, 78 kg pull, 2 x 16 kg carry, 10 kg sandbag and a 4 kg ball. Each team member runs 2 x 1 km and does two stations, and the team decides who does which.

Adaptive

The singles rulebook also lists an Adaptive single option, run under its own Adaptive rulebook. Hyrox Adaptive divisions explained properly is a topic of its own, and the official Adaptive rulebook on hyrox.com is the source to check.

Age, pregnancy and other practical rules

• ›Minimum age is 16 on race day. Individual age groups run in five-year bands from 16–24 up to 85–89, and your group is set by your age on race day. Per the singles rulebook, athletes aged 60 and over race the World Championships on Open weights.
• ›Pregnancy. The rulebook says pregnant women are welcome to race, that the decision is the individual's, and strongly recommends consulting a medical professional first. Any movement or weight adaptations need to be arranged with the Hyrox team in advance, and adapted results are marked Out of Competition. If this applies to you, check with your doctor, midwife or a pelvic health physiotherapist before you enter.

What times do Hyrox women run?

In a 700,000-result analysis reported by BoxLife Magazine, the headline median finish times for the women's divisions were:

Source: BoxLife Magazine, reported medians.

Yes, the Pro median is faster than Open despite heavier loads. The likely reason is who enters: Pro attracts women who are already strong and fast. Doubles medians are quicker because each partner rests while the other works.

How to train for Hyrox as a woman

The principles don't change by sex. Your priorities depend on where you're starting.

Running is half the race

Eight kilometers of running, broken up by stations, rewards a big aerobic base. If your running is newer than your lifting, that's where the minutes are. Some reference points from race data: the average mile time for women inside a 5K is about 12:04, and the average 5K time for women is 37:28 in RunRepeat's data. A longer race build also pays off here: the average half marathon time for female runners is 2:24:03, and the average half marathon time for a woman sits right next to full marathon times in our marathon benchmarks.

Mostly easy running, one quality session and one longer run is the template. Closer to race day, add runs straight off a station.

Strength under the sleds

Most of the time on the loaded stations is a strength problem in disguise. Squats, deadlift variations, lunges, rows, presses and heavy carries, progressed over weeks, sit under the sleds, the lunges and the wall balls. Lift heavy enough to matter. The goal is the sled moving, and nothing else.

Grip and carries

The sled pull and farmers carry both test grip, and grip tends to fade before the rest of you. Carry heavy things often, at race weight and a little above, over the full 200 m.

Train the light stations tired

A 10 kg sandbag and a 4 kg ball are not heavy. A hundred meters of lunges and 100 wall balls at the end of the race are. Practice them in volume after runs. Circuit training with weights explained simply is that idea: stations back to back with little rest, so your body learns to work while already tired.

A sample week for a woman racing Hyrox

Heavy legs sit on an easy-run day with a day of rest before the intervals. Station practice comes after an easy run, the way it happens on race day, and two days before the long run. Nothing clever. Just not sabotaging yourself.

How exrsz builds a Hyrox plan

exrsz builds a periodized plan from your goal, race date, schedule, level and equipment, so the running and the strength work behind the stations sit in one plan instead of two. It adapts each week to how you actually trained and reshuffles missed sessions rather than stacking them.

FAQ

What are the Hyrox women's weights?

Women Open: 102 kg sled push, 78 kg sled pull, 2 x 16 kg farmers carry, 10 kg sandbag and a 4 kg wall ball to a 2.70 m target. Women Pro uses the Men Open loads: 152 kg, 103 kg, 2 x 24 kg, 20 kg and a 6 kg ball (26/27 singles rulebook).

What weights do women use in Hyrox women's doubles?

Doubles Women uses the Women Open loads. Doubles Women Pro and Doubles Mixed use the Men Open loads, with women throwing to the 2.70 m target (26/27 doubles rulebook).

What is Hyrox women's Pro?

The heavier singles division for women. It uses exactly the Men Open loads on every weighted station, with the same 8 km of running and the women's 2.70 m wall ball target (26/27 singles rulebook).

What is a good Hyrox time for women?

In a 700,000-result analysis reported by BoxLife Magazine, the Women's Open median was 1:36:20 and the Women's Pro median 1:26:53. For a first race, finishing every station with sensible pacing is the real goal.

Can you do Hyrox while pregnant?

The rulebook says pregnant women are welcome, strongly recommends consulting a medical professional first, and marks adapted results Out of Competition. Check with your doctor or midwife before entering.