The gap between men's and women's HYROX times is driven mostly by the strength stations, not the running. Women's Open finishes average roughly 10-15% slower than men's overall, but the difference narrows on the runs and widens sharply on the sleds, where absolute loads are heavier relative to bodyweight.
- Open sled loads: women push 102kg and pull 78kg, versus men's 152kg push and 103kg pull.
- Wall balls: women throw a 4kg ball to 2.7m for 75 reps, men a 6kg ball to 3m for 100.
- In THETA's coaching data, sleds and wall balls show the largest relative sex differences; running the smallest.
How big is the overall time gap?
Across the field, women's Open HYROX times average around 10-15% slower than men's, similar to the running-performance gap seen in endurance sport generally. Because roughly half of HYROX is running, the overall difference would be smaller if running were the only factor, but the strength stations amplify it. The gap also narrows at the elite end, where the fittest women are exceptionally conditioned. Division matters too, since Pro loads shift the balance further towards strength.
Which stations show the biggest difference?
The largest relative gaps appear on the sleds and wall balls. Even though women push 102kg and pull 78kg versus men's 152kg and 103kg, the female loads remain high relative to average bodyweight, so leg drive and grip are proportionally more taxed. Wall balls use a 4kg ball to a 2.7m target for women against 6kg to 3m for men, but the rep count of 75 versus 100 does not fully offset the reach demand. Running, SkiErg and rowing show smaller gaps.
| Segment | Relative sex gap | Main driver |
|---|---|---|
| 8×1km runs | Smaller | Aerobic capacity difference |
| SkiErg / Rowing | Smaller to moderate | Upper-body power |
| Sled Push / Pull | Largest | Absolute strength vs load |
| Farmers Carry | Moderate | Grip strength |
| Sandbag Lunges | Moderate | Leg strength endurance |
| Wall Balls | Larger | Target reach and ball weight |
Why is the running gap smaller than the strength gap?
Sex differences in endurance running are real but comparatively modest, whereas differences in absolute strength and power are larger. HYROX sled loads are set at fixed weights that are heavy relative to female bodyweight, so the stations demand a bigger share of a woman's maximal strength than a man's. This means women can be highly competitive on the running portion while facing a steeper relative challenge on the sleds and carries. The practical takeaway is that strength training pays off disproportionately for female athletes.
"For our female athletes, the sleds are usually where the race is decided. Getting stronger doesn't just improve one station. It protects the runs that follow it too," says the THETA coaching team.
How should women train given these gaps?
Because the largest relative losses sit on the strength stations, female athletes generally gain most from prioritising heavy lower-body and grip strength alongside their running. A targeted approach follows a clear order of emphasis.
- Build maximal leg strength to move the sleds with less relative effort.
- Develop grip endurance for the pull, farmers carry and stability throughout.
- Practise wall balls to the 2.7m target to make sets unbroken.
- Maintain strong aerobic running, where the sex gap is smallest.
- Train compromised running so strength gains carry into the race legs.
The order of that emphasis should follow your own gaps, not a generic template, because a woman who already moves the sleds well has a different limiter to one whose wall balls break early. THETA BLUEPRINT selects stations weakness-first from a 2-minute assessment, so the block front-loads the specific station where your gap is widest and re-ranks it as you close it rather than assuming every female athlete's weakness is the same.
How do the gaps change from Open to Pro division?
The sex gap widens in Pro because the loads climb while the running distance stays identical, so the strength component takes a larger share of the race. Pro men push and pull substantially heavier sleds than Open, and Pro women face the same proportional jump, meaning the sled and carry differences that already favour men are amplified. Running, being the same 8km in both divisions, contributes an unchanged and comparatively small part of the gap. The table below summarises how the picture shifts, reinforcing why female athletes moving to Pro should bank extra strength before entering.
| Factor | Open division | Pro division |
|---|---|---|
| Running gap | Smaller, unchanged | Smaller, unchanged |
| Sled gap | Largest single gap | Wider still |
| Overall time gap | ~10-15% | Tends higher |
| Training implication | Prioritise strength | Strength even more critical |
Why the sled load feels heavier than the number suggests
The reason the sleds dominate the sex gap becomes clearer when you think in terms of bodyweight rather than absolute kilos. A sled load is fixed for everyone in a division, but its difficulty is relative to the athlete pushing it. A lighter athlete, which more women are on average, is moving a load that represents a larger fraction of their own maximal leg strength, so the same 50 metres demands a higher percentage effort. This is not about effort or fitness; it is arithmetic. The knock-on is the part athletes miss: a station taken near maximal effort does not just cost time at the station, it spikes the heart rate and drains the legs for the run that follows, so a heavy-relative sled charges the next kilometre as well. This is precisely why building leg strength returns disproportionate time for female athletes. Making the sled a lower percentage of your maximum protects both the station and the compromised run after it, a double payoff that a stronger athlete already banks.
What this does not mean for female athletes
It would be easy to read all of this as a reason for women to abandon running and only lift, and that is the wrong conclusion. The running gap being smaller is an advantage to protect, not a strength to neglect. Roughly half the race is still on the track, and a woman with a strong aerobic base and merely adequate sleds will usually beat one with powerful sleds and a weak engine, because the running is where the largest single block of time sits regardless of sex. The correct reading is one of emphasis, not replacement: female athletes generally have more to gain per hour invested in the strength stations than men do, so the strength work deserves a larger slice of the plan than a generic template assumes. But that slice comes out of the margin, not out of the running. The athletes who improve fastest keep the engine strong and add the strength that the fixed loads specifically demand of them.
Common questions
How much slower are women's HYROX times than men's?
On average, women's Open HYROX finishes are roughly 10-15% slower than men's. The gap narrows on the running portion and widens on the strength stations, particularly the sleds and wall balls.
Which HYROX station has the biggest sex gap?
The sled push and pull show the largest relative difference, because the fixed loads of 102kg push and 78kg pull for women are heavy relative to average bodyweight. Wall balls also show a larger gap due to the target reach demand.
Is the running gap between men and women small?
Relatively, yes, the endurance running difference is modest compared with the strength-station gap. Women can be very competitive on the runs while facing a steeper challenge on the sleds and carries.
Should women train differently for HYROX?
Women generally benefit from prioritising heavy leg and grip strength, because the strength stations are where the largest relative losses occur. Strong running remains important, but strength gains often return the most time.
Should women moving to Pro train extra strength first?
Yes, because Pro increases the sled loads while the running stays the same 8km, so the strength component grows more decisive. Banking extra leg and grip strength before entering Pro prevents the heavier sleds from causing a large fade on the later runs.
Sources
- HYROX official station standards and results (hyrox.com)
- THETA coaching data, 2024-2026
- Established principles of sex differences in strength and endurance