The divisions open to women
Every HYROX race is the same eight runs of one kilometre with eight stations in between, and the running distance does not change by division. What changes is the load. The official race page also notes that you can enter any division you choose. For the format in full, see HYROX-style training at RPM, and for judging a gym's kit, choosing a HYROX training gym.
Loads as the official race page and the 2026/27 rulebooks list them. Sled loads include the sled.
| Division | Format | Sled push and pull | Farmers carry | Sandbag | Wall ball |
|---|---|---|---|---|---|
| Women | Alone | 102 kg and 78 kg | 2 × 16 kg | 10 kg | 4 kg |
| Women Pro | Alone | 152 kg and 103 kg | 2 × 24 kg | 20 kg | 6 kg |
| Doubles Women | Two women, stations shared | 102 kg and 78 kg | 2 × 16 kg | 10 kg | 4 kg |
| Doubles Women Pro | Two women, stations shared | 152 kg and 103 kg | 2 × 24 kg | 20 kg | 6 kg |
| Doubles Mixed | A woman and a man, stations shared | 152 kg and 103 kg | 2 × 24 kg | 20 kg | 6 kg |
| Relay Women and Relay Mixed | Teams of four | Women's loads for women | 2 × 16 kg | 10 kg | 4 kg |
In the singles rulebook, the wall-ball target is 2.70 m for Women and Women Pro. Loads and rules can change between seasons, so check the current rulebook before you enter.
Running comes first
In a 2025 study of a simulated race, the runs took longer than all eight stations combined, and faster finishers had greater aerobic capacity and did more endurance training. The authors described HYROX as endurance-led, with moderate to low demands on maximal strength. A first race for most women is therefore won or lost on the runs.
- Run three times a week if you can: one interval session, one easy run and one longer steady run.
- WHO advises 150 to 300 minutes of moderate or 75 to 150 minutes of vigorous aerobic activity a week, and race running fits inside that.
- From May to September, move hard runs onto a treadmill, and save outdoor runs for the cooler months.
- Practise running straight after a station at least once a week, since that is how the race feels.
Strength for the sleds, carries and lunges
| Station | What it asks | Gym work that builds it |
|---|---|---|
| Sled push | Leg drive against a heavy sled | Squats, leg press, heavy sled lengths |
| Sled pull | Pulling and grip | Rows, rope pulls, backward drags |
| Farmers carry | Grip and an upright trunk under load | Kettlebell carries building towards your race load |
| Sandbag lunges | Strength on one leg at a time | Split squats and walking lunges with a load |
| Wall balls | Repeated squats and throws when tired | Goblet squats and medicine ball throws |
WHO advises muscle-strengthening activity for all major muscle groups on two or more days a week, so two strength sessions sit well beside the runs. How a woman's strength block runs over several months is set out in strength training for women, and sled technique in sled workouts.
A sample training week
| Day | Session | Notes |
|---|---|---|
| Saturday | Longer steady run | Treadmill in summer, outdoors in the cooler months |
| Sunday | Strength A: squats, rows, carries | Heavy enough that the last reps are hard |
| Monday | Run intervals | Hard bursts with easy jogs between |
| Tuesday | Rest or easy walk | |
| Wednesday | Strength B: lunges, presses, sled work | Sled lengths at a steady walk |
| Thursday | Station circuit with short runs | Three or four stations in race order |
| Friday | Rest | Prayers and family time |
Adjust the week around work and the school run. In Ramadan, when many people train after iftar, drop the circuit and keep sessions shorter.
Ladies section or functional floor?
Many women in Abu Dhabi prefer to train in a women-only space, and HYROX preparation can work that way for most sessions. The stations that need a turf lane and sled are the question.
| Need | Ladies section, women only | Functional floor, Mixed section |
|---|---|---|
| Strength sessions | Its own strength equipment | The training floor's squat rack, plates, dumbbells and machines |
| Running | Its own cardio equipment, ask which machines | Treadmills on the training floor |
| Sled push and pull | Not confirmed, ask | Turf lane with a sled |
| Carries and ball work | Ask which kettlebells and balls it holds | Kettlebells, medicine balls and slam balls |
| Coaching | Female coaches on the roster | Ask how HYROX-style coaching works here |
- Ask which sections your tier covers, because that decides whether the turf lane is open to you.
- Ask how the turf lane is shared at your hour, and when classes or personal training use it.
- Ask whether sled sessions can be arranged at quieter times.
Before you start
- Pick a division: many women start in Women, or in Doubles Women with a friend. HYROX Doubles training explains splitting the stations.
- Pick a race date and work back from it with a coach.
- Find somewhere to practise the SkiErg and rower if your gym does not have them.
- Log your runs and station times so you can see progress.
If you are pregnant or postnatal, or have an injury or a medical condition, speak to your doctor or midwife before starting race training.
HYROX-style training at RPM
RPM offers HYROX-style training on its functional floor, on Level 4 of AD HUB Sports Complex in Al Manhal, as an independent gym, not an official HYROX partner, gym or venue. The roster lists Asma Jamousi Zadeh for HYROX training in the Ladies section, and female coaches on the roster work there. A SkiErg, rowers, sandbags and a wall-ball target are not confirmed in either section, so ask before you plan full race simulations.
- Tiers: Engine adds coached programming and Atelier is built around one-to-one coaching, with inclusions confirmed on enquiry.
- Book a free guided tour and see both the Ladies section and the functional floor at the hour you would train.
Sources
- HYROX, The Fitness Race: race format, workout stations and divisions
- HYROX Singles Rulebook, season 2026/27
- HYROX Doubles Rulebook, season 2026/27
- Brandt T, et al. Acute physiological responses and performance determinants in Hyrox, a new running-focused high intensity functional fitness trend. Frontiers in Physiology, 2025
- World Health Organization. WHO guidelines on physical activity and sedentary behaviour, 2020
Questions, answered.
Should I race Women or Women Pro?
Most first-time racers choose Women, which uses the lighter loads. Women Pro uses the same loads as the Men division. The official site says you can enter any division, so choose the one you can prepare for properly.
Is the running shorter for women?
No. The rulebooks set the same running distance for every division. Only the loads change.
What loads does Doubles Mixed use?
The 2026/27 doubles rulebook gives Doubles Mixed the same loads as Doubles Men and Doubles Women Pro, heavier than Doubles Women. Partners can split each station as they choose.
Can I train for HYROX entirely in a women-only section?
Most of it, if the section has the strength and cardio kit you need. The sled stations are the usual gap, so ask whether your gym's women-only area has a sled or whether you can use the turf lane.