HYROX OVER 50 · GUIDE
HYROX RULES EXPLAINED
The basics in plain English: how the race works, Singles vs Doubles vs Relay, every division's weights in pounds and kilograms, and age groups. Summarized from the official 2026/27 rulebooks, checked October 2026.
Official HYROX rulebooks → Always check them before race day.
HOW A HYROX RACE WORKS
Every race is the same eight rounds: run 1 km, then complete one workout station, in a fixed order. That's 8 km of running and 8 stations in total. Depending on the venue, each kilometer may be split into one to five laps.
- SkiErg: 1,000 m
- Sled Push: 50 m (4 × 12.5 m)
- Sled Pull: 50 m (4 × 12.5 m)
- Burpee Broad Jumps: 80 m
- Rowing: 1,000 m
- Farmers Carry: 200 m
- Sandbag Lunges: 100 m
- Wall Balls: 100 reps
Every station must be finished in full; leaving one incomplete is a disqualification in the 2026/27 rulebooks. Doing stations out of order or skipping run laps brings penalties. Your result is one continuous time from your start to the finish line.
The Roxzone is the transition area between the running track and the stations. Time spent there counts toward your finish.
SINGLES
One racer does everything. Divisions: Women, Women Pro, Men and Men Pro. Women Pro uses the same weights as Men.
| STATION | WOMEN | MEN / WOMEN PRO | MEN PRO |
|---|---|---|---|
| Sled Push (incl. sled) | 102 kg (225 lb) | 152 kg (335 lb) | 202 kg (445 lb) |
| Sled Pull (incl. sled) | 78 kg (172 lb) | 103 kg (227 lb) | 153 kg (337 lb) |
| Farmers Carry | 2×16 kg (2×35 lb) | 2×24 kg (2×53 lb) | 2×32 kg (2×71 lb) |
| Sandbag Lunges | 10 kg (22 lb) | 20 kg (44 lb) | 30 kg (66 lb) |
| Wall Balls | 4 kg (9 lb) | 6 kg (13 lb) | 9 kg (20 lb) |
Sled weights include the sled. SkiErg, Burpee Broad Jumps and Rowing carry no weight.
DOUBLES
Two racers. Divisions: Doubles Women, Doubles Women Pro, Doubles Men, Doubles Men Pro, and Doubles Mixed (one man and one woman).
- You run together. Both partners run every kilometer side by side. If one runs ahead, the rulebook sets a 1-minute penalty.
- You split the stations. Only one partner works at a time while the other rests, and the team divides each station however it likes. On the sleds and burpees, the resting partner walks right behind the one working.
- Weights are not halved. You share the work, not the load. Mixed Doubles uses the men's weights.
| STATION | DOUBLES WOMEN | DOUBLES MEN / WOMEN PRO / MIXED | DOUBLES MEN PRO |
|---|---|---|---|
| Sled Push (incl. sled) | 102 kg (225 lb) | 152 kg (335 lb) | 202 kg (445 lb) |
| Sled Pull (incl. sled) | 78 kg (172 lb) | 103 kg (227 lb) | 153 kg (337 lb) |
| Farmers Carry | 2×16 kg (2×35 lb) | 2×24 kg (2×53 lb) | 2×32 kg (2×71 lb) |
| Sandbag Lunges | 10 kg (22 lb) | 20 kg (44 lb) | 30 kg (66 lb) |
| Wall Balls | 4 kg (9 lb) | 6 kg (13 lb) | 9 kg (20 lb) |
Plan who does which station with the Doubles mode in our HYROX race time calculator.
RELAY
A team of four: all women, all men, or two women and two men. Each racer runs 2 × 1 km and does the 2 stations that follow, and the team decides who takes which legs. A racer can do their two legs back to back or hand over after one.
Handovers happen in the Transition Zone. When the last racer reaches the wall balls, the other three join them under the rig, and all four cross the finish line together.
| STATION | WOMEN | MEN |
|---|---|---|
| Sled Push (incl. sled) | 102 kg (225 lb) | 152 kg (335 lb) |
| Sled Pull (incl. sled) | 78 kg (172 lb) | 103 kg (227 lb) |
| Farmers Carry | 2×16 kg (2×35 lb) | 2×24 kg (2×53 lb) |
| Sandbag Lunges | 10 kg (22 lb) | 20 kg (44 lb) |
| Wall Balls | 4 kg (9 lb) | 6 kg (13 lb) |
The Relay rulebook lists women's and men's weights; check it for how a mixed team applies them.
AGE GROUPS
Age groups run in five-year steps: Under 24 (16-24), 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70-74, 75-79, 80-84, 85-89. Your age group is your age on race day. Doubles teams are placed by the partners' average age; Relay teams by the four racers' average age, in just two groups: Under 40 and 40+.
Pro divisions are open up to the 80+ age groups at regular races. For World Championship qualification, athletes aged 60 and over qualify through the Open division, and 60+ age groups race the World Championships with Open weights.
THE FULL RULEBOOKS
Movement standards (what counts as a rep on each station), the full penalty list and race-day logistics are in the official rulebooks, which HYROX updates each season:
QUESTIONS
WHAT ARE THE HYROX WEIGHTS IN POUNDS?+
Women's Singles: sled push 102 kg (225 lb) and sled pull 78 kg (172 lb), both including the sled; farmers carry 2 × 16 kg (2 × 35 lb); sandbag 10 kg (22 lb); wall ball 4 kg (9 lb). Men's Singles and Women Pro: 152 kg (335 lb) push, 103 kg (227 lb) pull, 2 × 24 kg (2 × 53 lb), 20 kg (44 lb) sandbag, 6 kg (13 lb) wall ball. The tables on this page cover every division.
WHAT WEIGHTS DOES MIXED DOUBLES USE?+
The men's weights. In the official Doubles rulebook, Mixed shares a column with Doubles Men and Doubles Women Pro: a 152 kg sled push and 103 kg sled pull, both including the sled. Only one partner works at a time, and the team splits each station however it likes.
DO BOTH DOUBLES PARTNERS HAVE TO DO EVERY STATION?+
The rulebook lets the team split each station however it chooses, with one partner working while the other rests. We didn't find a minimum share for each partner in the 2026/27 Doubles rulebook. Both partners must run every kilometer together.
HOW DOES A HYROX RELAY WORK?+
Four racers (all women, all men, or two of each). Each racer runs 2 × 1 km and does the 2 stations that follow, and the team decides who takes which legs. Racers hand over in the Transition Zone, and all four cross the finish line together after the wall balls.
WHAT IS THE ROXZONE?+
The transition area between the running track and the workout stations. Your time in it counts toward your finish.
CAN I RACE HYROX AFTER 60?+
Yes. Age groups run in five-year steps up to 85-89. Pro divisions are open up to the 80+ age groups at regular races; for World Championship qualification, athletes aged 60 and over qualify through the Open division.
TRAINING FOR HYROX AFTER 50
THE HYBRID ATHLETE PROTOCOL
Training strength and endurance together after 50 — what the concurrent-training research actually found in adults 50 to 73, a five-domain baseline with no invented score, and a twelve-week system built around one idea: hybrid doesn't mean 50/50.
THE FUNCTIONAL FITNESS PROTOCOL
Why Hyrox and CrossFit beat endurance racing after 50. The science-backed case for redirecting your training toward grip strength, power output, and the numbers that predict the next twenty years.
FREE GUIDE
HYROX OVER 50: FIRST RACE STARTER SHEET
The course and weights at a glance, how the race is mostly running, and how to build your first weeks of training, from The Hybrid Athlete Protocol and The Functional Fitness Protocol. Free PDF. Enter your email and it opens right away.
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A plain-English summary for planning, not the official rules. HYROX is a registered trademark of its owner; this site is not affiliated with or endorsed by HYROX. Talk with your physician before starting high-intensity training, especially after 50 or with a heart condition.