What weights should I use for HYROX training? Practical HYROX training weights and targets

Practical, coach backed weight targets for recreational HYROX athletes to pick the right loads and progress safely.

Picking the right weights for HYROX training removes guesswork and helps you train at the right intensity. Below you will find simple rules, clear target ranges for each station, and short sessions you can use this week.

Quick rules to pick loads, RPE and simple decision rules

Train each station with a clear goal, either conditioning or strength. Use RPE and simple load markers to decide weight and volume. For conditioning work pick a load that leaves you at RPE 6 to 8 by the end of a set or timed effort. For strength or heavy skill work use RPE 8 to 9, lower reps, and 70 to 90 percent of a reliable 1RM for barbell movements.

Simple decision rules: pick a weight you can complete for the planned reps with the target RPE, not to failure. If you are hitting the top of the RPE range for every set, reduce load or reps. If you finish sets easily, increase load by small increments. For time based station work use a weight that lets you keep planned pace for the interval rather than blowing up in the first third.

Progression guidance: increase load weekly by about 2.5 to 5 percent for upper body and carries, and 5 percent for lower body or sled loads if you are consistently within target RPE. If you cannot increase weight, add 1 to 2 reps or a 5 to 10 second improvement in distance or time for carries and sleds.

Target ranges by station and level

Below are practical target ranges that reflect common HYROX demands. Use them as starting points and adjust for your strength and experience.

Wall ball weight HYROX: Beginners, women 6 to 8 kg, men 8 to 9 kg. Intermediate, women 8 to 9 kg, men 9 to 10 kg. Advanced, women 9 to 10 kg, men 10 to 12 kg. For conditioning sets aim for reps that lead to RPE 6 to 8 for 45 to 90 seconds of work. For short power sets use heavier balls for 8 to 12 reps at RPE 8 to 9.

Farmers carry weight: Beginners, women 16 to 24 kg per hand, men 24 to 32 kg per hand. Intermediate, women 24 to 28 kg, men 32 to 36 kg. Advanced, women 28 to 32 kg, men 36 to 48 kg. For typical HYROX style carries pick a weight you can hold for the race distance at RPE 7 to 8, or for training intervals hold for 30 to 60 seconds.

Sled push and sled pull weight: Use percent of bodyweight as a simple guide. Beginners push at roughly bodyweight to 1.25 times bodyweight, pull at 0.5 to 0.75 times bodyweight. Intermediate push at 1.25 to 1.5 times bodyweight, pull at 0.75 to 1.0 times bodyweight. Advanced push at 1.5 to 2.0 times bodyweight, pull at 1.0 to 1.5 times bodyweight. For sled push weight and sled pull weight pick loads that allow 20 to 45 second efforts at RPE 7 to 8 for repeated intervals.

Sled load for short power reps: If you are doing short explosive pushes aim for heavier loads that move 10 to 20 meters in 20 to 30 seconds, keep RPE 8 to 9 for small sets.

SkiErg strength and power work: Use damper and split targets rather than a weight. For strength focused intervals aim for high force, lower stroke rate, e.g., 20 to 25 strokes at RPE 8. For conditioning aim at a sustainable split that keeps you at RPE 7 across sets.

Station lifts and barbell work: Use percent 1RM targets. For single effort strength, 80 to 90 percent 1RM, sets of 2 to 5 reps at RPE 8 to 9. For strength endurance practice 65 to 75 percent 1RM for 6 to 12 reps at RPE 7 to 8. For cleaning and thrusters pick loads you can repeat with consistent technique across 3 to 5 sets.

Easy progressions and 3 short session examples

Progressions to keep you moving forward: 1) Add small load increases weekly, about 2.5 kg total for upper body and farmers, 5 kg for sleds if available. 2) If load increases stall, add reps, sets, or reduce rest by 10 to 20 percent. 3) Cycle intensity, use two weeks of higher volume followed by one recovery week.

Three short sessions you can use right away. All sessions assume proper warm up.

Session A, conditioning focus, 30 to 40 minutes: 4 rounds, each round perform 1000 m SkiErg at a sustainable split, then 50 wall balls, use wall ball weight HYROX targets above that keep you at RPE 6 to 8. Rest 2 to 3 minutes between rounds. Goal, finish each round with the same or slightly better split than previous.

Session B, strength and power, 35 minutes: After warm up, back squat 5 sets of 3 reps at 75 to 85 percent 1RM, RPE 8. Rest 2 to 3 minutes. Then 6 rounds, sled push 30 meters at a load equal to bodyweight to 1.25 times bodyweight for beginners or 1.5 times for intermediates and advanced, rest 90 seconds. Finish with 3 sets of farmers carry for 40 meters, use your farmers carry weight target at RPE 7 to 8.

Session C, HYROX specific intervals, 30 minutes: 6 rounds of 500 m SkiErg, 20 wall balls at a heavier conditioning load, and a 40 m sled pull at 0.75 to 1.0 times bodyweight. Keep transitions quick, aim for RPE 7 during rounds and control technique. Use this session to simulate race pacing and transition practice.

Adjust weights up or down to hit the target RPE ranges. Track load and RPE each session so weekly progress is visible.

Conclusion

Picking weights for HYROX training does not need to be complicated. Use RPE and these practical station targets to choose loads that build fitness without burning you out. Start at the recommended ranges for your level, progress by small, consistent steps, and prioritize finishing work with the planned intensity. If you want structure, consider a personalized plan that sets these loads into a weekly schedule, and helps you track progression toward race day.