HYROX
for
Women
Everything you need to know about training for and racing HYROX as a woman — weights, divisions, training tips, and Gold Coast resources.
Women's HYROX Weights & Distances
All divisions complete the same 8 km of running and the same station distances. Only the loads differ between Open and Pro.
| Station | Women's Open | Women's Pro |
|---|---|---|
| Sled Push | 72 kg | 102 kg |
| Sled Pull | 72 kg | 102 kg |
| Farmers Carry | 2 × 16 kg | 2 × 24 kg |
| Sandbag Lunges | 10 kg | 20 kg |
| Wall Balls | 6 kg / 9 ft | 9 kg / 9 ft |
| Running | 8 × 1 km | 8 × 1 km |
| Ski Erg | 1,000 m | 1,000 m |
| Rowing | 1,000 m | 1,000 m |
| Burpee Broad Jump | 80 m | 80 m |
Training Tips for Women
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
Training with lighter weights than race weight means race day is a shock. Find a gym with the actual equipment and practice 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.
Women's HYROX FAQ
What are the HYROX weights for women?
In the Women's Open division: Sled Push 72 kg, Sled Pull 72 kg, Farmers Carry 2 × 16 kg, Sandbag Lunges 10 kg, Wall Balls 6 kg to a 9 ft target. Running is 8 × 1 km for all divisions.
Is HYROX good for women?
Yes. HYROX is one of the most inclusive fitness races available. The Open division has scaled weights for women, and there are age-group categories. Many women find HYROX a motivating goal that combines running fitness with functional strength.
How do women train for HYROX?
The training approach is similar to men's — a combination of running, functional strength work, and specific station practice. Women often benefit from extra focus on upper body pulling strength (for the ski erg and sled pull) and hip/glute strength (for the sled push and lunges).
What is a good HYROX time for women?
For Women's Open division, finishing under 95 minutes is solid. Under 80 minutes is competitive. Under 65 minutes is elite. First-timers often finish in 95–120 minutes.
Find Your Training Home
The best HYROX gyms and coaches on the Gold Coast, including options for women new to the sport.