What are the Weights and Distances for HYROX?

Searching for a fitness challenge in HYROX? Or, are you already registered for a HYROX race and want to get acquainted with the event and its requirements? Here, we aim to give you some of the answers you need, accompanied by beneficial info. graphics and links.

What is HYROX?

HYROX is a fitness competition that challenges participants to complete a series of 8 functional fitness exercises and running. The event is broken into two categories: HYROX Pro and HYROX Open. The Pro division is for elite athletes, while the Open division is open to anyone looking for a challenge. Both divisions feature the same course, but the Pro division has stricter rules and regulations. There are also Doubles and Relay events, if you want to have some fitness fun with friends and share the load somewhat.

The HYROX Race Course

The HYROX course is designed to test your strength, endurance, and agility. The course consists of eight different stations, each with its own unique challenge. These stations include a rowing machine, a sled push, a sandbag carry, and more. Participants must complete each station before moving on to the next one. The course is designed to be completed in a specific order, with no shortcuts allowed.

Weights and Distances

One of the most important things to know before competing in HYROX is the weights and distances you'll be facing. The weights and distances vary depending on which division you are competing in. In the Pro division, the weights are heavier and the distances are longer. For example, in the Pro division, the sled push is 1000 meters, while in the Open division it is only 500 meters. The weights for the sandbag carry are also heavier in the Pro division.

This question though "What are the weights and distances for HYROX?" we are asked for than any other. Therefore, below you will find info graphic cards that can be saved to your phone for quick and easy reference. We've made one for each race, so, no matter your race, you now have a quick and easy reference chart. We have also made a combined chart for Coaches or Volunteers for their easy reference in training or on the day of a comp. We hope you find these useful! 👍

NOTE: Updated for the 2025-2026 HYROX Season

Training for HYROX

In order to successfully complete the HYROX course, it's important to train properly. This means incorporating both functional fitness exercises and endurance training into your routine. It's also important to practice the specific movements and exercises that you will encounter on the course. This will help you build the strength and endurance needed to conquer the obstacles.

We recommend that you look at HYROX recommended programming and attending a workshop on the functional elements. These will help you with best preparation and the know how to perform the various exercises both correctly and efficiently.

Conclusion

Now that you know the weights and distances for HYROX, you can start training and preparing for this fitness competition. Remember to pace yourself, train properly, and have fun. And who knows, you may even end up on the podium at the end of the event. Good luck and see you at HYROX!

Related articles of interest...

HYROX FAQ

Hyrox Race Day Prep.

The HYROX Race Elements

HYROX Rulebooks