My HYROX Plan
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Articles
Training guides and tips
- 4 min read
What elite HYROX pacing actually looks like
Pro athletes do not sprint every run and crawl through stations. They manage output across 60 to 90 minutes. Here is the pacing pattern that separates fast finishes from blow-ups.
Read article - 3 min read
3 mistakes first-time HYROX athletes make
Most first races are lost in training habits, not on race day. These three errors show up in almost every athlete who walks off the course wishing they had prepared differently.
Read article - 4 min read
HYROX nutrition: how to fuel training and race day
What you eat in the weeks before your race and on the morning of it has a direct effect on your performance. Here is what actually matters for HYROX athletes.
Read article - 3 min read
How to do a HYROX simulation workout before your first race
Racing without having practised race conditions is one of the most common first-timer mistakes. Here is how to build a simulation session that prepares your body for what race day actually feels like.
Read article
Station guide
Eight stations, race order
Order never changes on race day. Tap any station for the coaching cue.
Coaching cue
Station 1 sets the tone: full kinetic chain, not arms-only. Nail technique before chasing intensity.
Coaching cue
Leg drive with a stable trunk - arms brace; short powerful steps beat grinding to a stop.
Coaching cue
Often underestimated - train the backward walk and pulls heavier than race when you’re ready.
Coaching cue
Steady rhythm wins; the step-up method is a legitimate way to protect heart rate mid-race.
Coaching cue
Legs, hips, then arms. A few seconds of bad pacing here taxes everything that follows.
Coaching cue
Grip and posture - practice long unbroken carries; turns and resets cost real time.
Coaching cue
Chest tall, knee kisses the floor every rep - leaning forward adds distance and knee load.
Coaching cue
Final station: plan sets if you need them - controlled breaks beat collapsing mid-set.
Race loads
Competition weights
These are the loaded stations only. SkiErg, RowErg, and burpee broad jumps use the standard race format without the division loads below.
Individual divisions
Singles and standard Open / Pro individual categories. Open women and Open men are side by side, then Pro men and Pro women (Open men and Pro women share the same loads).
Sled Push
- Open women
- 102 kg
- Open men
- 152 kg
- Pro men
- 202 kg
- Pro women
- 152 kg
Sled Pull
- Open women
- 78 kg
- Open men
- 103 kg
- Pro men
- 153 kg
- Pro women
- 103 kg
Farmers Carry
- Open women
- 2×16 kg
- Open men
- 2×24 kg
- Pro men
- 2×32 kg
- Pro women
- 2×24 kg
Sandbag Lunges
- Open women
- 10 kg
- Open men
- 20 kg
- Pro men
- 30 kg
- Pro women
- 20 kg
Wall Balls
- Open women
- 4 kg / 2.7 m
- Open men
- 6 kg / 2.7 m
- Pro men
- 9 kg / 3.0 m
- Pro women
- 6 kg / 2.7 m
| Station | Open women | Open men | Pro men | Pro women |
|---|---|---|---|---|
| Sled Push | 102 kg | 152 kg | 202 kg | 152 kg |
| Sled Pull | 78 kg | 103 kg | 153 kg | 103 kg |
| Farmers Carry | 2×16 kg | 2×24 kg | 2×32 kg | 2×24 kg |
| Sandbag Lunges | 10 kg | 20 kg | 30 kg | 20 kg |
| Wall Balls | 4 kg / 2.7 m | 6 kg / 2.7 m | 9 kg / 3.0 m | 6 kg / 2.7 m |
Doubles
HYROX Doubles: both partners run every 1 km leg; you split work at each station. Loads depend on team category, not each athlete’s solo division.
Sled Push
- Women’s doubles
- 102 kg
- Men’s doubles
- 152 kg
- Mixed doubles
- 152 kg
Sled Pull
- Women’s doubles
- 78 kg
- Men’s doubles
- 103 kg
- Mixed doubles
- 103 kg
Farmers Carry
- Women’s doubles
- 2×16 kg
- Men’s doubles
- 2×24 kg
- Mixed doubles
- 2×24 kg
Sandbag Lunges
- Women’s doubles
- 10 kg
- Men’s doubles
- 20 kg
- Mixed doubles
- 20 kg
Wall Balls
- Women’s doubles
- 4 kg / 2.7 m
- Men’s doubles
- 6 kg / 2.7 m
- Mixed doubles
- 6 kg / 2.7 m *
| Station | Women’s doubles | Men’s doubles | Mixed doubles |
|---|---|---|---|
| Sled Push | 102 kg | 152 kg | 152 kg |
| Sled Pull | 78 kg | 103 kg | 103 kg |
| Farmers Carry | 2×16 kg | 2×24 kg | 2×24 kg |
| Sandbag Lunges | 10 kg | 20 kg | 20 kg |
| Wall Balls | 4 kg / 2.7 m | 6 kg / 2.7 m | 6 kg / 2.7 m * |
* Mixed doubles uses the same ball weight and men’s doubles target line; competition briefing assigns 3.0 m vs 2.7 m target heights by athlete sex. Confirm at check-in.