The three bands, in kilograms and pounds
The Singles, Doubles and Relay rulebooks print the same five loaded stations with the same figures. What differs between divisions is which column you race, and which wall-ball target you throw to. One table covers all of it.
| Station | Light band | Middle band | Heavy band |
|---|---|---|---|
| Sled push, including the sled | 102 kg224.9 lb | 152 kg335.1 lb | 202 kg445.3 lb |
| Sled pull, including the sled | 78 kg172.0 lb | 103 kg227.1 lb | 153 kg337.3 lb |
| Farmers carry, two kettlebells | 2 x 16 kg2 x 35.3 lb | 2 x 24 kg2 x 52.9 lb | 2 x 32 kg2 x 70.5 lb |
| Sandbag lunges | 10 kg22.0 lb | 20 kg44.1 lb | 30 kg66.1 lb |
| Wall ball | 4 kg8.8 lb | 6 kg13.2 lb | 9 kg19.8 lb |
Outside Adaptive, the work never changes: the 1,000 m SkiErg, 50 m of each sled, 80 m of burpee broad jumps, the 1,000 m row, the 200 m farmers carry, 100 m of sandbag lunges, 100 wall balls and a run of about 1 km before every station. Pro is heavier, not longer. See the eight stations for the standards and how a race works for the format.
Which band each division uses
Find your division, read off your band, then go back to the table above for the loads.
| Division | Band | Wall-ball target |
|---|---|---|
| Women (Open) | Light | 2.70 m |
| Men (Open) | Middle | 3.00 m |
| Women Pro | Middle | 2.70 m |
| Men Pro | Heavy | 3.00 m |
| Doubles Women | Light | 2.70 m |
| Doubles Men | Middle | 3.00 m |
| Doubles Women Pro | Middle | 2.70 m |
| Doubles Mixed | Middle, both partners | 2.70 m for her, 3.00 m for him |
| Doubles Men Pro | Heavy | 3.00 m |
| Relay Women | Light | 2.70 m |
| Relay Men | Middle | 3.00 m |
| Relay Mixed | Light for the women, middle for the men | Each racer to their own |
- Doubles uses the three bands with no new numbers. Both partners race the same loads, run every kilometre together and divide each station between them however suits them. More in how doubles works.
- Mixed Doubles races the middle band, so the woman pushes the same 152 kg sled, including the sled, and throws the same 6 kg ball as the man. Only the target differs: she throws to 2.70 m, he throws to 3.00 m.
- Relay uses the two Open bands only. Each of the four racers does two runs and two stations, at the women's or the men's loads. Relay has no Pro division. More in how the relay works.
- Pro moves a woman from the light band to the middle one and a man from the middle band to the heavy one. For Men Pro that is 50 kg more on each sled and 8 kg more in each hand on the carry. More in Open or Pro.
Any comparison of Women Pro and Men Open that lists only the weights leaves out the target. To choose between formats first, read divisions.
Wall balls: the ball changes, the count does not
Every Singles, Doubles and Relay division throws 100 wall balls. The ball is 4 kg in the light band, 6 kg in the middle band and 9 kg in the heavy band. The target goes by sex: 2.70 m for Women and Women Pro, 3.00 m for Men and Men Pro. Going Pro raises the ball weight, never the target.
Each rep starts standing tall, goes to a squat with the hips below the knees, and ends with the ball striking your own target. In Doubles the 100 are shared, and the ball changes hands by handing it over or letting it drop, never by a throw your partner catches in the squat. In Relay one racer takes the whole station, because each racer does two full stations.
The count is newer than some training plans. Women Open went up to 100 from the race in Cape Town on 21 September 2024, so check the date on any plan or video that uses a smaller number. Technique and pacing are in the wall balls guide.
Sled weights include the sled
The rulebook gives 152 kg including the sled, not 152 kg of plates. The Singles, Doubles and Relay rulebooks print only the total. The one place an empty sled appears is the Adaptive rulebook: where a division races a plain sled, it lists 50 kg on the push and 25 kg on the pull.
To set a gym sled to a race total, weigh the sled first and take that from the figure in the table. A 30 kg sled needs 72 kg of plates for the 102 kg Women Open push and 48 kg for the 78 kg pull. If nobody knows what the sled weighs, weigh it or ask before you trust any number on the whiteboard.
The floor counts as well as the load. Researchers who towed the same weighted sled over four sports surfaces measured friction coefficients from 0.21 to 0.58, so the force needed to move it nearly tripled from the slickest surface to the grippiest. Gym turf and race flooring are surfaces too, which is why a sled time from one floor is a guide, not a promise, and why splits are not comparable across venues. Pushing and pulling technique is in the sleds guide.
Colour codes: picking the right kit
At the sleds a judge assigns your lane. At the farmers carry, the sandbag lunges and the wall balls, the rulebook makes you responsible for taking the right kit, and it marks each weight with a colour:
| Colour | Band | Kettlebells, sandbag, ball |
|---|---|---|
| White | Light | 2 x 16 kg, 10 kg, 4 kg |
| Grey | Middle | 2 x 24 kg, 20 kg, 6 kg |
| Black | Heavy | 2 x 32 kg, 30 kg, 9 kg |
A wrong weight at the carry or the lunges costs you the whole station. Use the wrong kettlebells or sandbag for any distance at all and you go back and do the full station again with the correct kit; skip the redo and you are disqualified (penalty code 13).
- Know your colour before you start: white, grey or black.
- At the farmers carry, check both kettlebells before you lift them. Technique is in the farmers carry guide.
- At the lunges, check the bag before it goes on your shoulders. See the sandbag lunges guide.
- At the wall balls, check the ball and find the target for your sex.
Adaptive divisions use their own tables
The three bands cover every Singles, Doubles and Relay division. Adaptive racing is the exception: its rulebook has thirteen divisions for racers with permanent impairments, and it sets distances, loads and standards station by station for each one. Several divisions push the sled 2 x 12.5 m instead of 4 x 12.5 m, some move a lighter total, and a few move a plain sled with no plates. The running or pushing distance varies by division too.
If you race Adaptive, read your division in the Adaptive rulebook rather than any of the tables on this page.
Training at race weight: when to start
The loads are rarely the hard part on their own. In the first study of the race, 11 recreational athletes raced a simulated Open course: the two sleds were the fastest stations, and heart rate, blood lactate and effort all peaked at the wall balls. The authors judged its maximum-strength demands moderate to low next to other high-intensity functional training. Eleven people is a small sample, but the pattern is worth training for: the hardest point of their race came at the lightest load, after eight runs and seven stations.
- Handle race weight early. In the first weeks of a build, do every loaded station once at your band's weight, so the grip, the standard and the kit are known rather than guessed.
- If race weight is a grind, build to it in small steps. The ACSM position stand on resistance training suggests adding 2 to 10% once you can do one or two reps more than planned. That rule fits squats and lunges directly; for carries and sleds, which are measured in metres, use the same small steps once the planned distance feels controlled. The strength guide has the lifts.
- Once race weight is comfortable, make it harder with fatigue, not plates. Put the station straight after a run, then two stations back to back in race order.
- Moving up to Pro? Train at the next band for a full block before you enter, and judge it at the end of a hard week, not on a fresh morning. See Open or Pro.
Tap the plus on Home or Agenda, choose Add event and pick HYROX, then fill in the date, your division and format, your experience, whether you are chasing a time or aiming to finish, and how hard you want to commit. None of it has to be perfect, and you can edit all of it later. Adding it tells your coach what it is building towards and how long it has.
With Pro or during your trial, editing or removing an upcoming race rebuilds your plan around the change. On the free plan, adding, editing or removing a race is saved, but your plan stays as it is. More in Races and events.