Every loaded station, every division, one table. This is the reference we build RoxDuo's training targets from — bookmark it, and check it against the official rulebook before race week.

Standards from public 2025/26 season rules — verify with the official rulebook.

Loaded stations: Open & Pro, men & women

Notes on reading the table:

• Sled weights are listed as pushed/pulled totals — the load you actually move. Some sources quote plates-only figures, which is why numbers vary across the internet; always reconcile against the official rulebook.
• Farmers carry is two kettlebells, one per hand, over 200m unbroken or not — your choice, the clock doesn't care.
• Wall balls pair a ball weight with a target height (e.g. 6kg → 3.0m for Open men) and volume is 100 reps (75 for women).

Distances for every discipline

Three stations plus the run carry no weight standard at all — the same for everyone in every division:

How Pro differs from Open

Pro is not a different course — it is the same 8 runs and 8 stations with heavier loads on the five loaded stations. The three machine/bodyweight stations and all running are identical. What changes in practice:

• The sleds become genuine strength tests: 202kg pushed and 153kg pulled (men) demand dedicated heavy sled training, not just conditioning.
• The 9kg wall ball changes the station's character for men — shoulder endurance becomes the limiter well before legs.
• Station times stretch relative to runs, which changes pacing. The race time calculator has a Pro mode that models exactly this shift.

Doubles: same loads, shared work

The single most misunderstood fact in HYROX: Doubles does not use lighter weights. Open Doubles moves Open loads; Pro Doubles moves Pro loads. The relief is structural — one partner works while the other rests, and only the running (8×1km) is done by both. How to actually divide that work is a strategy question, covered in depth in the doubles guide.

Standards are more than weights

Judges enforce movement standards, and no-reps are where naive race plans die: wall balls must hit the target with hip-crease-below-knee depth on the squat, lunges require the trailing knee to touch the floor, burpee broad jumps have chest-to-ground and take-off-line rules. Technique and standards for each station are broken down on the station pages — read the one you are weakest on first.

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