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Hyrox for Women: Weights, Training & Real Times

By Mathias Berger · Last updated 2026-07-09

Women's Hyrox weights by station (Open vs Pro), physiology-informed training advice, and what finish times actually mean based on 43,000+ races.

Overview

If you're planning your first Hyrox — or your third — and you want to know exactly what weights you'll be moving, how to train in a way that accounts for female physiology, and what a finish time actually means relative to other women in the field, here's the practical version. Every division runs the same race format: 8 functional stations separated by 1 km runs, 10.15 km total. The weights and rep counts differ by division. Women's Doubles use the same weights as Open Women per station, split between two partners. Running time is by far the largest variable — 44+ minutes out of a 90-minute race. See the Hyrox training plan guide for a structured week-by-week progression, and use the percentile calculator to see exactly where a target time places you in the field. For deeper women's-specific coverage, see our guides on weights by station, what a good time looks like, shoe fit and picks, and cycle-informed training.

Womens Weights By Station

Women's Open and Pro station weights:

SkiErg (1,000m): No added weight (both divisions). Sled Push (50m): Open Women 102 kg (225 lb) / Pro Women 152 kg (335 lb). Sled Pull (50m): Open Women 78 kg (172 lb) / Pro Women 103 kg (227 lb). Burpee Broad Jumps (80m): Bodyweight (both divisions). Rowing (1,000m): No added weight (both divisions). Farmers Carry (200m): Open Women 2×16 kg (2×35 lb) / Pro Women 2×24 kg (2×53 lb). Sandbag Lunges (100m): Open Women 10 kg (22 lb) / Pro Women 20 kg (44 lb). Wall Balls: Open Women 100 reps, 4 kg (9 lb) ball, 2.70 m target / Pro Women 100 reps, 6 kg (14 lb) ball, 2.70 m target.

Sled push is where many beginners underestimate prep time. 102 kg is the total sled weight including the frame — you are pushing all of it across 50 metres. If your only practice has been with lighter gym sleds or no sled at all, the step up to race weight is significant. Do not find this out for the first time in the warm-up zone. Pro Women's sled push is Open Men's weight. The target height and rep count are the same between Open and Pro women; it's only the ball weight that changes at wall balls.

How Women Should Train

Exercise physiologist Dr. Stacy Sims has addressed this directly, and the core of her argument is worth understanding before you design a training block.

Start with the posterior chain. Women are quad-dominant from puberty onward. The posterior chain — glutes, hamstrings, lower back — tends to undercontribute. For Hyrox specifically, it matters at the sled push, sled pull, sandbag lunges, and farmers carry. Before you add more running volume, spend significant training time on posterior chain development: single-leg RDLs, hip thrusts (single-leg and bilateral), and hex bar deadlifts — not as accessory movements, but as the primary strength work.

Transfer strength into movement. Pair the strength exercise directly with the Hyrox movement it feeds: heavy hip thrusts or deadlifts into sled push or sled pull; Bulgarian split squats into weighted lunges at race weight; heavy squats into wall balls at race height and weight.

Session length: shorter and more specific beats longer. Long generic sessions are less effective for women than short, specific ones. Blocks of focused work — strength superset into the corresponding Hyrox movement — produce better adaptation than hour-plus generalist sessions.

Periodization from 12 weeks out. The generic Hyrox training programs that cover all energy systems simultaneously can lead to overtraining within four weeks for women. If you're primarily strength-oriented, start with strength-plus-movement combinations. If you're primarily aerobic, your first six weeks might prioritize strength development.

Pre-run activation. A single-leg hip thrust activating glutes and hamstrings before running directly addresses the hinging-from-hip running pattern that loads the knees over time.

What A Good Womens Time Looks Like

Across 224,008 recorded races, here are the percentile finish times for Open and Pro Women. Times are in minutes.

Open Women (43,392 races): Top 10%: under 1:15:01 | Top 25%: under 1:21:43 | Median (50th): ~1:30:39 | 75th percentile: ~1:42:30 | 90th percentile: ~1:56:30

Pro Women (12,043 races): Top 10%: under 1:10:01 | Top 25%: under 1:16:10 | Median (50th): ~1:24:49 | 75th percentile: ~1:36:17 | 90th percentile: ~1:50:11

Doubles Women (12,173 races): Median: ~1:23:29 | 75th percentile: ~1:32:52

The gap between median and top quartile is about 9 minutes in a 90-minute race — primarily running pace and station efficiency, not dramatically different fitness levels. Doubles Women are consistently faster than Open Women solo: the median Doubles Women finish (1:23:29) is about 7 minutes faster than Open Women solo (1:30:39). As Dana Bobyn noted after finishing her women's doubles in 1:18:02: 'I'd do doubles your first time for sure because it just makes it more fun.'

Median station times for Open Women: SkiErg 5:09 | Sled Push 2:44 | Sled Pull 5:29 | Burpee Broad Jumps 6:14 | Rowing 5:23 | Farmers Carry 2:10 | Sandbag Lunges 4:52 | Wall Balls 6:08 | Running (all 8 runs combined) 44:32 | Rox Zone 7:15. These are per-race data points from roxupdates.com.

Station By Station Notes

SkiErg (1,000m): No weight difference by gender. The SkiErg rewards women who have developed posterior chain strength and who can pace conservatively at the start. Going out too fast at station 1 is a race-wide pacing mistake.

Sled Push (50m, 102 kg): The technique that matters most: get your chest low, lock your arms straight, and drive with short rapid steps. Practice at race weight in training — not just lighter versions.

Sled Pull (50m, 78 kg): Grip endurance is the primary limiter. Pull with full-length strokes and keep tension in the rope at all times. If your grip isn't specifically trained before race day, you'll find it here.

Burpee Broad Jumps (80m): No weight difference. Chest and thighs touch the floor, push up, broad jump forward as far as possible. The jump should be nearly horizontal. Most athletes need 40–55 reps to cover 80m.

Rowing (1,000m): No weight difference. The row typically arrives mid-race when your legs are already fatigued. Poor rowing technique makes it harder to recover, not easier.

Farmers Carry (200m, 2×16 kg): 32 kg total. Grip is again the limiting factor. There is no penalty for setting the weights down. Train specifically: progressive unbroken carries over increasing distances.

Sandbag Lunges (100m, 10 kg): The 10 kg sandbag feels manageable until it arrives at station 7. The sandbag can be held any way — front-rack (across the chest and forearms) is the most stable. Rear knee must come close to the floor on each rep.

Wall Balls (100 reps, both Open and Pro): Open Women: 100 reps with a 4 kg ball to a 2.70 m target. The leg drive from the squat should generate most of the throwing force. Practice at race height because the release angle changes with target height. A 25-25-25-25 break strategy is common.

What To Expect On Race Day

The pre-race atmosphere at Hyrox events is consistently described as one of the best parts — high energy, loud, crowded. Multiple first-timers report that hearing their name called by spectators during the race noticeably affects their effort level.

Almost every first-timer's race falls into the same pattern: you feel good through the SkiErg, go out too hard on the first run, and arrive at the sled push with your heart rate already spiked. The first few stations are not recovery time. Plan your effort from the gun.

The Rox Zone between stations is where you can hydrate, fuel, and briefly lower your heart rate. The median Rox Zone time for Open Women is 7:15 across all transitions — 7+ minutes of race time that can be managed rather than just endured.

Multiple first-time accounts mention cramping in the later stages, particularly in the quads and calves during or after the sandbag lunge run. The in-race strategy is managing effort so you're not depleted by station 6. The run after the sandbag lunges — carrying a 10 kg sandbag for 100m of lunges, then immediately running 1 km before 100 wall balls — is, practically speaking, the hardest moment in the race for many women. Running that kilometer slower than feels natural is the right call.

Faq

What weight does Open Women use for sled push in Hyrox? Open Women push a 102 kg (225 lb) sled for 50 metres. This is the total sled weight including the frame. Pro Women push 152 kg.

What is a good Hyrox finish time for women? Based on data from 43,392 Open Women races, the median finish time is approximately 1:30:39. A top-quartile finish is under 1:21:43. A sub-1:15 time places you in the top 10% of the Open Women field. Use the Hyrox percentile calculator for your specific target.

How many reps do women do for wall balls in Hyrox? Open Women complete 100 wall ball reps with a 4 kg (9 lb) ball to a 2.70 m target. Pro Women complete 100 reps with a 6 kg (14 lb) ball to the same 2.70 m target.

Should women train differently for Hyrox than men? The station weights differ, but the more meaningful difference is physiological: women tend to be quad-dominant and underuse the posterior chain. Strength training that specifically develops glutes, hamstrings, and the hip hinge pattern — and pairs that strength work directly with Hyrox movements — addresses this directly. See the Hyrox training plan guide for more.

Is women's doubles easier than Open Women solo? The data suggests yes — Doubles Women median finish (1:23:29) is about 7 minutes faster than Open Women solo (1:30:39), and the shared load means each partner gets real rest between station efforts.

How long does it take a beginner woman to finish Hyrox? The 90th percentile for Open Women is approximately 1:56:30. A beginner with consistent running fitness and basic gym strength can realistically target under 2 hours with three or more weeks of specific preparation. See Hyrox beginner tips for race-day execution advice.

Official References

RoxUpdates is an unofficial fan site. For authoritative information, consult the official sources below.

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