HYROX
for
Women
Straight answer: Women's Open HYROX weights are a 102 kg sled push, 78 kg sled pull, 2 x 16 kg farmers carry, 10 kg sandbag lunges and a 4 kg wall ball. The median Open woman at HYROX Sydney 2026 finished in 1:32:24. Below: the full Open vs Pro weights table, women's finish-time benchmarks, divisions explained and how to train.
Weights per hyrox.com, checked 11 October 2026 · Times from HYROX Sydney 2026 results
Women's HYROX Weights: Open vs Pro
Every division runs the same 8 × 1 km and the same station distances; only the loads change. Sled weights include the sled itself. Men's Open is shown for comparison — Women's Pro uses the same loads as Men's Open. Source: hyrox.com, checked 11 October 2026.
| Station | Distance / reps | Women's Open | Women's Pro | Men's Open |
|---|---|---|---|---|
| Running | 8 × 1 km | — | — | — |
| Ski Erg | 1,000 m | — | — | — |
| Sled Push | 2 × 25 m | 102 kg | 152 kg | 152 kg |
| Sled Pull | 2 × 25 m | 78 kg | 103 kg | 103 kg |
| Burpee Broad Jump | 80 m | — | — | — |
| Rowing | 1,000 m | — | — | — |
| Farmers Carry | 200 m | 2 x 16 kg | 2 x 24 kg | 2 x 24 kg |
| Sandbag Lunges | 100 m | 10 kg | 20 kg | 20 kg |
| Wall Balls | 100 reps | 4 kg | 6 kg | 6 kg |
What Is a Good HYROX Time for Women?
Field-level cut points from HYROX Sydney 2026 individual results (3,321 Open Men / 2,043 Open Women / 556 Pro Men / 242 Pro Women), the same dataset behind ourfinish-times guide and race time calculator. Under the median is a good time; under the top-5% mark is a great one.
| Division | Top 5% | Median | 88th percentile |
|---|---|---|---|
| Women's Open | 1:12:08 | 1:32:24 | 1:56:01 |
| Women's Pro | 1:04:43 | 1:21:13 | 1:42:39 |
Women's Open station times
Typical station splits for a fast (top 10%), average (~median) and steady (bottom 25%) Women's Open athlete at HYROX Sydney 2026.
| Station | Fast (top 10%) | Average (~median) | Steady (bottom 25%) |
|---|---|---|---|
| SkiErg 1000m | 5:03 | 4:53 | 5:24 |
| Sled Push 50m | 2:16 | 2:16 | 3:02 |
| Sled Pull 50m | 4:21 | 4:45 | 6:14 |
| Burpee Broad Jumps 80m | 4:37 | 7:38 | 12:37 |
| Rowing 1000m | 5:11 | 5:09 | 5:47 |
| Farmers Carry 200m | 1:56 | 2:16 | 2:51 |
| Sandbag Lunges 100m | 3:17 | 5:17 | 6:40 |
| Wall Balls 100 reps | 4:24 | 6:17 | 11:06 |
Want your own number? The calculator predicts a Women's Open or Pro finish from your 1 km run time and station strengths.
Women's HYROX Divisions Explained
Women's Open
The standard individual division and where most women race. Loads: sled push 102 kg, sled pull 78 kg, farmers carry 2 x 16 kg, sandbag lunges 10 kg, 4 kg wall ball. Results are ranked overall and by age group.
Women's Pro
The heavier individual division: sled push 152 kg, sled pull 103 kg, farmers carry 2 x 24 kg, sandbag lunges 20 kg, 6 kg wall ball — the same loads as Men's Open. Pro is the pathway to Elite 15 qualification.
Women's Doubles
Two women share one race: both run every 1 km together, then split the work on each station however they like. Doubles is the most popular way to do a first HYROX with a friend.
Mixed Doubles & Relay
Mixed Doubles pairs a woman and a man; Relay teams of four each cover two runs and two stations. Loads are set per division on hyrox.com.
How Women Train for HYROX
Six things that move the needle most for women, in our coaches' experience. For a week-by-week structure see the8-week HYROX training plan.
Build upper body pulling strength
The ski erg and sled pull demand lat and bicep endurance that many women underestimate. Add lat pull-downs, rows, and cable pull-throughs to your training 2–3 times per week.
Prioritise glute and hip strength
The sled push, sandbag lunges, and wall balls are all glute-dominant. Hip thrusts, Bulgarian split squats, and Romanian deadlifts are your best friends.
Run more than you think you need to
8 km of running is the backbone of HYROX. If you are not running 20–30 km per week in training, the run sections will cost you significant time.
Practice the stations with race-weight equipment
Train the sled push at 102 kg and the pull at 78 kg (including the sled) so race day is not a shock. Find a gym with the actual equipment and practise at race weight regularly.
Train the transitions
The run-to-station and station-to-run transitions are where time is lost. Practice moving from a run straight into a station without a long rest.
Do not neglect grip strength
The sled pull and farmers carry will expose grip weakness. Dead hangs, farmer carries, and towel pull-ups build the forearm endurance needed.
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Women's HYROX FAQ
What are the HYROX weights for women?
Women's Open: sled push 102 kg, sled pull 78 kg (both including the sled), farmers carry 2 x 16 kg kettlebells, sandbag lunges 10 kg, wall balls 4 kg × 100 reps. Women's Pro: sled push 152 kg, sled pull 103 kg, farmers carry 2 x 24 kg, sandbag lunges 20 kg, wall balls 6 kg. Running (8 × 1 km), ski erg (1,000 m), rowing (1,000 m) and burpee broad jumps (80 m) are the same for every division. Source: hyrox.com, checked 11 October 2026.
What is the difference between Women's Open and Women's Pro?
Only the loads change. Pro uses 152 kg vs 102 kg on the sled push, 103 kg vs 78 kg on the sled pull, 2 x 24 kg vs 2 x 16 kg on the farmers carry, a 20 kg vs 10 kg sandbag and a 6 kg vs 4 kg wall ball. Women's Pro loads are identical to Men's Open. The running, ski erg, rowing and burpee broad jump distances are the same in both.
What is a good HYROX time for women?
At HYROX Sydney 2026 the median Women's Open finish was 1:32:24, so anything under about 92 minutes is a good time — it puts you in the top half of a 2,043 Open Women field. A great time is top 5%: under 1:12:08. The slowest 12% were over 1:56:01, so a first-timer who finishes inside roughly 116 minutes is ahead of the back of the field. Women's Pro medians were 1:21:13 (top 5% under 1:04:43).
How long does HYROX take for a woman?
Most Open women finish between 72 and 116 minutes, with a median of 1:32:24 at HYROX Sydney 2026. For comparison the Open men's median was 1:25:36 — about 7 minutes faster, mostly from the heavier-loaded stations being completed at a similar pace rather than from the running.
Is HYROX good for women?
Yes. Women's Open has its own scaled loads (102 kg sled push, 4 kg wall ball), every finisher is ranked by age group as well as overall, and Doubles lets you share the stations with a partner. 2,043 Open Women raced at HYROX Sydney 2026 alone, so you will not be on the start line alone.
How do women train for HYROX?
The structure is the same as for men — running, functional strength and specific station practice — but women typically get the most from extra upper-body pulling work (ski erg and sled pull), hip and glute strength (sled push, lunges, wall balls) and practising at race weight so the 102 kg sled is familiar before race day. Our 8-week training plan and the Gold Coast gyms with race-spec sleds are linked below.
What is the HYROX sled push weight for women?
102 kg in Women's Open and 152 kg in Women's Pro, both measured including the sled itself. The sled pull is 78 kg (Open) and 103 kg (Pro).
Find Your Training Home
The best HYROX gyms and coaches on the Gold Coast, including options for women new to the sport.