HYROX women's weights: Singles and Doubles
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.
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