Hyrox Race Day Guide for Women

Current Women and Women Pro standards

Singles alternates eight 1 km runs with eight stations. The 2026/27 loads below replace older Women Open figures such as a 72 kg Sled Push, 58 kg Sled Pull or 6 kg Wall Ball. Sled figures include the sled. Equipment friction and venue layout can affect feel, but athletes must select the prescribed division equipment and meet the movement standards.

Station	Women	Women Pro
SkiErg	1,000 m	1,000 m
Sled Push	102 kg incl. sled	152 kg incl. sled
Sled Pull	78 kg incl. sled	103 kg incl. sled
Burpee Broad Jump	80 m	80 m
Row	1,000 m	1,000 m
Farmers Carry	2 × 16 kg, 200 m	2 × 24 kg, 200 m
Sandbag Lunge	10 kg, 100 m	20 kg, 100 m
Wall Balls	100 × 4 kg at 2.70 m	100 × 6 kg at 2.70 m

HYROX^® Singles Rulebook 2026/27

Pacing and station execution

Set pacing from your own recent running and station sessions. No reviewed source supports one women-only split table, a mandatory SkiErg percentage, universal rep scheme or claim that women recover faster from specific stations. Begin at an effort you expect to sustain, observe early station response and adjust. Practise the current standards, turns and transitions with your division equipment; do not infer that one station will be the limiter for every woman.

HYROX^® Singles Rulebook 2026/27

Warm up for the task

A warm-up can improve subsequent performance, but the meta-analysis included varied activities and does not prescribe one HYROX^® countdown. Use enough easy movement and progressive race-relevant actions to feel ready without creating fatigue. Venue access and equipment availability vary, so keep a routine that can be shortened and does not depend on practice equipment being present.

Fradkin et al. · warm-up meta-analysis

Race-week food, fluid and equipment

Use foods, fluids, caffeine and clothing already tested in training. Sports-nutrition guidance emphasizes plans tailored to event demands, environment and the athlete; it does not support one breakfast time or dose for every racer. Confirm the official start time and event instructions, bring required identification, and test shoes, bra, socks, gloves or other optional kit before race day.

Academy/DC/ACSM nutrition and performance position statement · HYROX^® Singles Rulebook 2026/27

Menstrual-cycle considerations

The average effect of menstrual-cycle phase on exercise performance in the meta-analysis was small, while study quality and individual responses varied. A phase-based race prediction or universal training adjustment is therefore not justified. Track personal symptoms if useful and adapt comfort, fueling or pacing to your own repeated experience; seek appropriate clinical advice for severe or disruptive symptoms.

McNulty et al. · menstrual-cycle performance meta-analysis

Frequently Asked Questions

What are the current Women Open sled loads?

Women uses 102 kg including the sled for the push and 78 kg including the sled for the pull in the 2026/27 Singles rulebook.

HYROX^® Singles Rulebook 2026/27

Is the Women Wall Ball 6 kg?

Women uses 4 kg to a 2.70 m target. Women Pro uses 6 kg to the same 2.70 m target.

HYROX^® Singles Rulebook 2026/27

Should women use a different pacing plan from men?

Use individual ability, division loads and recent practice rather than a sex-only pace table. Controlled early effort can be sensible for any racer.

Do I need gloves?

The rulebook permits gloves, but benefit and fit are individual. Test them with the rope and carries before deciding.

HYROX^® Singles Rulebook 2026/27

Marketing text preserved unchanged

Repz recent seasons of race data makes this clear. Women competing in the Open category lose more time, proportionally, at the Sled Push and Wall Balls than any other stations. They tend to pace their runs more conservatively than male athletes, which is actually an advantage, but frequently overcommit effort at the SkiErg in the opening station. Average Open women's finish times fall in the range of 68–85 minutes; Pro women typically finish between 52 and 65 minutes.

Understanding the race through data is more useful than generic encouragement. Based on Repz athlete profiles, here is where time is actually distributed across the women's Open field:

• Pacing consistency: Female athletes in the Repz dataset show tighter run split variance than male athletes across the same finish-time bands. In plain terms: women are less likely to blow up from going out too fast on the opening run. This is worth understanding as a structural edge.

Sleep is the most underrated preparation variable. Women in the Repz dataset who report poor sleep in the 2 nights before a race average finish times approximately 5–7 minutes slower than their training-predicted targets.^[6] Prioritize it.

Repz data shows women tend to have less variance in their run splits across the race than men, meaning women pace more consistently. The downside is that women sometimes leave time on the table in the final two rounds by not pushing into the aerobic reserve they have built through conservative mid-race running. If you have executed rounds 1–6 at your target pace and feel strong entering run 7, give yourself permission to push. The conservative pacing has done its job. Now use what it built.

Sources

1. Sleep deprivation reduces glycogen storage efficiency, increases perceived effort at a given intensity, and impairs neuromuscular coordination — all of which compound in a mixed aerobic-strength event like HYROX^®. ↩