Hyrox for Women: Weights, Times and Prep Guide

Is Hyrox accessible to women of all levels?

Hyrox for women is one of the most frequently asked questions by women discovering this discipline. The answer is yes, with an important nuance: accessible does not mean easy. Hyrox is designed as a standardized competition where the weights and formats are adapted by gender and level category, making it suitable for a wide range of female athletic profiles. A woman in good general physical condition who does not train specifically can finish a Hyrox race. A woman who trains seriously for 8 to 12 weeks can aim for a respectable time.

The race structure is identical for women and men: 8 km of running split into 8 x 1 km segments, interspersed with 8 functional stations in a fixed order. What changes are the weights and the number of repetitions at certain stations. These adjustments are not cosmetic: they are calibrated to produce a comparable relative effort between genders, so that the level of difficulty felt by an intermediate-level woman matches that felt by a man of similar level.

Female participation in Hyrox has grown rapidly since 2022, especially in France. Women now make up about 40 to 45 percent of participants in European events. This trend reflects a reality well known in functional fitness communities: women are often more consistent in their training and better able to manage effort over time, two qualities that are especially valuable in a race of this nature.

Hyrox weights for women: Open and Pro categories

Understanding the specific weights for each women's category is the first step in planning your training. Here is the full breakdown of requirements by station:

Women's Open Category:

SkiErg: 1,000 meters (no additional weight)
Sled Push: 102 kg over 50 meters
Sled Pull: 102 kg over 50 meters
Burpee Broad Jump: 80 meters (bodyweight)
Rowing: 1,000 meters (no additional weight)
Farmer's Carry: 2 x 16 kg over 200 meters
Sandbag Lunges: 10 kg over 100 meters
Wall Balls: 75 reps with a 4 kg medicine ball

Women's Pro Category:

Sled Push: 152 kg over 50 meters
Sled Pull: 152 kg over 50 meters
Farmer's Carry: 2 x 24 kg over 200 meters
Sandbag Lunges: 20 kg over 100 meters
Wall Balls: 75 reps with a 6 kg medicine ball

The difference between Open and Pro is significant, especially for the Sled (an extra 50 kg) and the Farmer's Carry (8 kg more per hand). The Pro category is for athletes who have been training daily for several years and have a solid foundation in strength and endurance. For most women starting out in Hyrox, the Open category is the right place to begin, even for those with an advanced fitness level.

Average Hyrox times for women

Real-world performance data from Hyrox races in Europe and the United States provide useful benchmarks for setting your goals:

Women's Open Category:

Overall average time: 1h35 to 1h50
Top 25 percent: around 1h20 to 1h30
Top 10 percent: under 1h15
Regional podiums: 1h05 to 1h15

Women's Pro Category:

Average time: 1h10 to 1h20
World elite: under 1h00
Women's Pro world records: around 55 to 58 minutes

These figures highlight something important: even in the Open category, time ranges are very wide. A woman who finishes in 1h50 has managed her race very well if her general level was closer to 2h00. Comparing yourself to the average only makes sense if your preparation is similar to that of an average athlete. Set your personal goals based on your own starting level, not on times published online.

The stations that usually take the most time for women in the Open category are the Sled Push and Sled Pull, followed by Wall Balls. Running itself accounts for about 40 to 50% of the total time for intermediate-level athletes. Working on both running speed and specific functional strength is therefore essential.

Specific preparation focus areas for women

There is no fundamentally different Hyrox program 'for women' compared to a general program. The principles of preparation are universal. However, there are areas that women should prioritize more due to statistical differences in muscle strength distribution.

Upper body strength is often the main limiting factor. The Sled Push, Sled Pull, and Farmer's Carry heavily engage the back, shoulders, biceps, and triceps. Many women who train in cardio or general fitness neglect progressive upper body strength work. Including it from the start of your training, horizontal pulls, assisted pull-ups, military presses, dumbbell bench presses, makes a significant difference on these three stations.

Grip endurance is a factor that is often overlooked. The Farmer's Carry requires holding 2 x 16 kg for 200 meters under fatigue. Grip strength develops specifically: exercises like farmer carries, dead hangs, timed holds with dumbbells, and using thick handles in training build this quality in a targeted way.

Wall Ball power is often underestimated by women who have strong legs but lack coordination on the ball throw. Technique matters as much as strength: a deep squat that uses the elasticity of the posterior chain to propel the ball generates much less muscle fatigue over 75 reps than a shallow, muscled squat. Practice doing sets of 15 to 20 Wall Balls without stopping to build the specific endurance needed for this exercise.

Running pace under fatigue is the quality that separates good times from poor ones. Running 1 km at a steady pace after finishing 100 meters of Sandbag Lunges is a skill that only develops by practicing combinations. Short runs at a brisk pace right after lower body strength exercises should be included in your training from Phase 2 onward.

To support your overall progress and better understand your current abilities, the MyTrainer app offers progress tracking tools tailored to your profile and goals.

Sample training plan for beginner women in Hyrox

Here is a representative training week for a woman with a good general fitness level (able to run 10 km, regularly goes to the gym) preparing for her first Hyrox:

Monday: Upper body strength (50 min) - 4 x 8 assisted pull-ups, 4 x 10 ring rows, 4 x 12 dumbbell bench presses, 4 x 10 dumbbell military presses, 3 x 20 face pulls
Tuesday: Running 7 km + 3 x 20 Wall Balls (4 kg) at the end of the session
Wednesday: SkiErg 5 x 500 m (90 sec rest) + Rowing 5 x 500 m (90 sec rest)
Thursday: Active recovery - yoga or mobility 30 min
Friday: Lower body strength and carries (50 min) - 4 x 10 Bulgarian squats, 4 x 50 m farmer carry (2 x 16 kg), 3 x 20 m sandbag lunges (10 kg), 3 x 15 kettlebell swings
Saturday: Run-station pairing - 3 x (1 km run at race pace + 1 station of your choice with Open weights) with 5 min rest
Sunday: Complete rest

This type of week represents about 7 to 8 hours of training. It can be increased (by adding sessions) or decreased (by skipping Saturday or making Wednesday lighter) depending on each person's time constraints. The workout generator can create alternatives for each session based on your available equipment.

Clothing, gear, and equipment for women on race day

Hyrox takes place indoors on various surfaces depending on the venue (often wood flooring, concrete, or synthetic sports flooring). Your outfit should be chosen for repeated transitions between running and exercises that involve the floor, carrying, and intense effort.

What experienced women recommend for race day:

Hybrid shoes (light trail or fitness shoes like Reebok Nano, Nike Metcon) rather than pure road shoes, which lack grip for floor exercises
Shorts or bike shorts rather than full leggings to avoid overheating mid-race
A sports bra or top with medium to high support: Burpee Broad Jumps and Wall Balls involve movement in all directions
Light grip gloves for the Farmer's Carry and Sled Pull if you tend to have grip issues when fatigued
A light jacket for the start of the race if the venue is cold (to leave in the locker room or give to a supporter after the first kilometer)

Regarding nutrition on race morning: eat a breakfast rich in complex carbohydrates 2.5 to 3 hours before the start. Whole grain bread, banana, a bit of protein (Greek yogurt, egg), and water. Avoid high-fiber foods that could cause digestive discomfort during the race. Bring an energy gel or some dates to consume around halfway if your estimated race time is over 1h30.

Nutrition and Tracking Intake for Women Preparing for Hyrox

Hyrox training creates a significant calorie deficit that many women do not compensate for, either out of habit of restricting food or simply not realizing their actual needs at this activity level. Undereating during intensive training leads to decreased performance, poor recovery, and a higher risk of stress injuries.

The daily calorie needs for a 60 kg woman training 5 to 6 times per week for Hyrox prep are generally between 2,100 and 2,500 kcal, depending on session intensity. This is often 300 to 500 kcal more than what these women usually consume. Using a calorie counter during the first few weeks of training helps objectively track intake and quickly spot any gaps, without falling into a restrictive mindset.

Nutritional priorities for women preparing for Hyrox:

Iron: women often have low iron stores, which increases fatigue during exercise. Prioritize heme iron sources (red meat, poultry) and non-heme sources with vitamin C (legumes + citrus fruits).
Carbohydrates: do not fear them. Intense workouts involving running and functional movements rely heavily on muscle glycogen.
Protein: 1.8 to 2.0 g per kg of body weight per day to support muscle protein synthesis and recovery.
Hydration: 2.5 to 3 liters per day, more on long training days or in hot weather.

FAQ

What is a realistic time for a first Hyrox for women?

For a woman with a good general fitness level (able to run 10 km without difficulty, regularly active) but without specific Hyrox training, a time of 1h45 to 2h00 is realistic. With 8 weeks of structured preparation including specific work on the stations, aiming for 1h25 to 1h40 becomes achievable. Times under 1h20 in the Open category usually require a solid athletic base and several months of targeted preparation.

Is Hyrox suitable for women who do not do strength training?

Hyrox is technically accessible without a strength training background, but some stations will be significantly more challenging. The Sled Push, Sled Pull, and Farmer's Carry require levels of strength that cardio alone does not develop. A woman preparing for Hyrox without prior strength training should include at least 8 to 10 weeks of functional strength work (squats, pulls, carries) before race day to avoid injury and get the most out of the experience.

Can you do Hyrox as a beginner runner?

Yes, as long as you adjust your goals. If you run less than 3 times a week and have no experience with 8 to 10 km distances, plan for at least 12 weeks of preparation instead of 8. Focus the first few weeks on gradually increasing your running volume (no more than 10% per week) and add in the stations progressively. The workout generator can create progressive running plans tailored to your starting level to build the aerobic base you need for a Hyrox race.

Hyrox for Women: Weights, Preparation and Average Times