HYROX weights in lbs (and how far is HYROX in miles?)

HYROX sets every load in kilograms, so here it is in pounds: the Open women's sled push is about 225 lb, the Open men's about 335 lb and the Pro men's about 445 lb, with the sled included. The whole race is 8 km of running (about 4.97 miles) plus eight stations, which takes the total to roughly 6.5 miles if you count the SkiErg and rower meters. This guide gives every 26/27 weight in kg and lb for Open, Pro, Doubles and Relay, every distance in feet, yards and miles, and how to load a US gym's sled, sandbag and kettlebells to match race day.

• ~4.97 miof running (8 × 1 km)
• ~6.5 miincluding SkiErg, row and station distances
• 3load sets cover every division

How we converted the numbers

All conversions use 1 kg = 2.20462 lb and 1 m = 3.28084 ft. We rounded weights to the nearest pound (the 32 kg kettlebell to the nearest half pound) and distances to the nearest foot or yard. The kilogram number is the official one. The pound number is there so you can load a bar, sled or bag in a US gym.

HYROX weights in lbs: the three load sets

Here's the shortcut most people miss: although HYROX has a dozen divisions, there are only three load sets. Every division uses one of them. Find your set in the lookup table below, then read your numbers from the matching table.

Load set A: Open women (lightest)

Load set B: Open men and Women Pro (middle)

Load set C: Pro men (heaviest)

The SkiErg, burpee broad jumps and row carry no load in any division. The SkiErg damper starts at 6, and the rower starts at damper 6 with the footplate at position 4. You can adjust both.

Which load set is my division?

Relay has no Pro tier. Adaptive racing has its own rulebook, so check that rulebook for Adaptive loads.

Women's HYROX weights in pounds

Women race at load set A in Open, Doubles Women and Relay, and at load set B in Women Pro, Pro Doubles Women and Mixed Doubles.

• Open women: 225 lb sled push, 172 lb sled pull, two 35 lb kettlebells, a 22 lb sandbag and a 9 lb wall ball.
• Women Pro: 335 lb sled push, 227 lb sled pull, two 53 lb kettlebells, a 44 lb sandbag and a 13 lb wall ball. These are the same loads as Open men.

The wall ball target is lower for women in every division: 2.70 m, about 8 ft 10 in. Men throw to 3.00 m, about 9 ft 10 in. Women Pro use the heavier ball but keep the women's target.

For training and kit advice aimed at women, see HYROX for women.

HYROX weights for doubles and mixed doubles in lbs

Doubles uses the singles loads for your category, so you can read straight from the tables above:

• Doubles Women: load set A (225 lb sled push, 2 × 35 lb kettlebells, 22 lb sandbag, 9 lb ball).
• Doubles Men: load set B (335 lb sled push, 2 × 53 lb kettlebells, 44 lb sandbag, 13 lb ball).
• Doubles Mixed: load set B for both partners. The woman in a mixed pair pushes the same 335 lb sled and carries the same 53 lb kettlebells as the man.
• Pro Doubles Women: load set B.
• Pro Doubles Men: load set C (445 lb sled push, 2 × 70.5 lb kettlebells, 66 lb sandbag, 20 lb ball).

The rules for sharing the work, running together and penalties are in our HYROX Doubles rules guide.

Relay weights in lbs

Each Relay athlete uses the loads for their own sex at Open level. In a women's team everyone uses set A, in a men's team everyone uses set B, and in a mixed team each racer uses their own set. So a woman in a mixed Relay who takes the sled push leg pushes 225 lb, and a man pushes 335 lb. The Relay guide covers how to assign legs.

HYROX distances in meters, feet, yards and miles

Every division covers the same distances. Here's each segment converted:

Under the 26/27 rulebook, both sleds are four lanes of 12.5 m (41 ft each). Some older material still describes them as 2 × 25 m. The total is 50 m either way.

What is a HYROX race in miles?

It depends on what you count:

• Running only: 8 × 1 km = 8,000 m, which is about 4.97 miles. Call it a 5-mile run broken into eight pieces.
• Running plus the stations you move along the floor (both sleds, burpee broad jumps, farmers carry and lunges, 480 m in all): 8,480 m, or about 5.27 miles.
• Everything, including the 1,000 m SkiErg and 1,000 m row: 10,480 m, or about 6.5 miles.

That's before the Roxzone, the transition area you walk or jog through between each run and station. Its size varies by venue, and it isn't part of the official 8,000 m of running, so your watch will usually show a bit more than these totals. The runs are also often split into laps, and the venue layout decides how many.

For pacing by the kilometer, use the HYROX pace calculator.

How to load a US gym sled to race weight

Most US gym sleds aren't labeled with their empty weight, and they vary a lot. So the first job is to find out what yours weighs.

Here's a worked example. It assumes a sled that weighs 90 lb empty. That number is only an example, so use your own.

Station pages for the sled push and sled pull have technique and pacing.

Matching kettlebells, sandbags and wall balls in pounds

Kettlebells. The race uses 16, 24 and 32 kg bells. If your gym's bells are in pounds, the closest common sizes are 35 lb (16 kg), 53 lb (24 kg) and 70 lb (32 kg). Those are within about half a pound of race weight, which is close enough. Practice the farmers carry with a matched pair, not two different bells.

Sandbags. Race bags are 10, 20 and 30 kg (22, 44 and 66 lb). At the event, they're color-coded: 10 kg white, 20 kg grey, 30 kg black. If you fill an adjustable bag at home, weigh it on a bathroom scale and aim for 22, 44 or 66 lb. A bag that's a pound or two heavy won't hurt your training. Using the wrong weight on race day is a disqualification, so check the color before you pick one up. See the sandbag lunges page for technique.

Wall balls. Race balls are 4, 6 and 9 kg (8.8, 13.2 and 19.8 lb). Medicine balls in the US often come in pound sizes such as 10, 14 and 20 lb. If those are your options:

• 4 kg: a 10 lb ball is about 1 lb heavy. An 8 lb ball is about 1 lb light. Either works. The heavier one gives you a margin.
• 6 kg: a 14 lb ball is under 1 lb heavy.
• 9 kg: a 20 lb ball is within a quarter pound.

Mark your gym's target at 8 ft 10 in (women) or 9 ft 10 in (men) if it isn't already at race height. Practicing to a 9 ft or 10 ft line is close but not quite the same. The wall balls page covers sets and breathing.

FAQ

What are the HYROX weights in lbs?

Open women: 225 lb sled push, 172 lb sled pull, 2 × 35 lb kettlebells, 22 lb sandbag, 9 lb wall ball. Open men and Women Pro: 335 lb, 227 lb, 2 × 53 lb, 44 lb, 13 lb. Pro men: 445 lb, 337 lb, 2 × 70.5 lb, 66 lb, 20 lb. Sled weights include the sled.

What are the women's HYROX weights in pounds?

In Open, Doubles Women and Relay, women push a 225 lb sled, pull 172 lb, carry two 35 lb kettlebells, lunge with a 22 lb sandbag and throw a 9 lb wall ball. Women Pro, Pro Doubles Women and Mixed Doubles use 335 lb, 227 lb, 2 × 53 lb, 44 lb and 13 lb. Women always throw to the 8 ft 10 in target.

What are the HYROX weights for mixed doubles and doubles in lbs?

Doubles Women uses the Open women's loads (225 lb sled push). Doubles Men, Doubles Mixed and Pro Doubles Women all use the Open men's loads (335 lb sled push, 2 × 53 lb kettlebells, 44 lb sandbag, 13 lb ball). Pro Doubles Men uses the Pro men's loads. In Mixed, both partners use the same loads.

What are the HYROX distances and weights?

Eight 1 km runs, each followed by a station: 1,000 m SkiErg, 50 m sled push, 50 m sled pull, 80 m burpee broad jumps, 1,000 m row, 200 m farmers carry, 100 m sandbag lunges and 100 wall balls. Distances are the same in every division, and only the loads change. See the tables above for every load in kg and lb.

What is a HYROX race in miles?

The running is 8 km, about 4.97 miles. Add the station distances and it's about 6.5 miles, counting the 1,000 m SkiErg and row. Roxzone transitions add a little more, depending on the venue.

Is the HYROX sled weight including the sled?

Yes. The listed sled push and sled pull weights are the total, sled plus plates. Weigh your gym's empty sled and subtract it from the race total before you load plates.

Next steps

Get your race pace by the kilometer with the HYROX pace calculator, see how the loads affect your division choice in HYROX divisions explained, and pick an event on the race calendar.