HYROX Mixed Doubles for women: you're lifting men's weights
Here's what a lot of women only discover on race morning: Mixed Doubles is raced at the Men's Open weights for both partners. That's a 152 kg sled push and 103 kg sled pull, 2 × 24 kg farmers carry, a 20 kg sandbag and a 6 kg wall ball, against 102 kg / 78 kg / 2 × 16 kg / 10 kg / 4 kg in Women's Open.
| Station | Women's Open | Mixed Doubles (both partners) |
|---|---|---|
| Sled push | 102 kg | 152 kg |
| Sled pull | 78 kg | 103 kg |
| Farmers carry | 2 × 16 kg | 2 × 24 kg |
| Sandbag lunges | 10 kg | 20 kg |
| Wall balls | 4 kg | 6 kg |
Loads as listed for the 2025/26 season. HYROX updates its rulebook; confirm before you race.
Why this isn't a reason to panic
In doubles you run all 8 km together, but only one of you works at a time and you split the stations however you like. So the heavier loads change how you divide the work, not whether you can finish. The best mixed teams don't divide stations 50/50. They give each piece of work to whoever loses the least time on it.
A split that works for most mixed teams
Sleds: short, fast alternations. Sled speed collapses as you tire. Swapping every 5–12.5 m keeps both partners moving at near-fresh speed. Take shorter pieces if the load is near your limit, but take some: it gives your partner rest.
Ski and row: share by time. These are body-weight-relative, so women often lose less time here. Split by calories or 250 m chunks.
Farmers carry: whoever can go unbroken. Dropping the handles costs more than walking slower. If 24 kg per hand is a struggle, do short unbroken legs and swap.
Wall balls: small sets, many swaps. A 6 kg ball is heavier than Women's Open. Sets of 5–10 with immediate handovers are faster than one long set and a long rest.
How to train for the heavier loads
Women gain strength from training at least as fast, relative to their starting point, as men. A meta-analysis of matched training programmes found similar lower-body strength and muscle gains between sexes, and larger relative upper-body strength gains in women (Roberts et al., 2020). So 8–12 weeks of focused work moves the needle. Train the actual race weights: sled pushes and pulls at 152/103 kg in short repeats, heavy carries for distance, and wall balls with a 6 kg ball. Do them after a run, because that's how race day feels.
Racing mixed doubles? Women are the scarce side of the mixed pool on Find HYROX Partner — men are already waiting at most races, so women usually match fastest. Find a mixed doubles partner (free) →
Frequently asked questions
What weights does a woman use in HYROX Mixed Doubles?
Mixed Doubles is raced at the Men's Open loads for both partners: 152 kg sled push, 103 kg sled pull, 2 × 24 kg farmers carry, 20 kg sandbag and a 6 kg wall ball. Check the current HYROX rulebook for target heights and any season changes.
Do both partners have to do every station?
No. In doubles you run every 1 km together, but you split the station work however you like — only one partner works at a time. That split is where mixed teams win or lose.
Should the woman avoid the sled in mixed doubles?
Not necessarily. Short alternating pieces on the sled keep both partners fresh. The aim is to match each station to whoever loses the least time on it, not to hide one partner.
References
- Roberts BM, Nuckols G, Krieger JW. Sex differences in resistance training: a systematic review and meta-analysis. J Strength Cond Res. 2020;34(5):1448–1460.
- HYROX weights by division, 2025/26 season (compiled division standards, e.g. hycrew.com; confirm against the official HYROX rulebook).
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