The gap between men's and women's HYROX times is driven mostly by the strength stations, not the running. As of 2026, 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.

• Women's Open finishes cluster roughly 10–15% behind men's on average.
• The running gap is smaller than the strength-station gap, in line with known physiology.
• In THETA's coaching data, sleds and wall balls show the largest relative sex differences.

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.

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.

1. Build maximal leg strength to move the sleds with less relative effort.
2. Develop grip endurance for the pull, farmers carry and stability throughout.
3. Practise wall balls to the 2.7m target to make sets unbroken.
4. Maintain strong aerobic running, where the sex gap is smallest.
5. Train compromised running so strength gains carry into the race legs.

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.

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.

Are women's HYROX weights lighter than men's?

Yes, women push 102kg and pull 78kg versus men's 152kg and 103kg, and use a 4kg wall ball to a 2.7m target against men's 6kg to 3m. Even so, these loads remain demanding relative to bodyweight.

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.

Do the sex gaps narrow at elite level?

Yes, the overall gap tends to narrow among elite athletes, where the fittest women are exceptionally well conditioned across both running and stations. The relative station differences remain but are managed by superior strength and technique.

Does division change the sex comparison?

Yes, Pro division loads are heavier, which shifts the balance further towards strength and can widen the relative gap. Comparisons are only meaningful within the same division and sex.

Why is the sled the biggest gap for women?

The sled is the biggest gap because its fixed loads, 102kg push and 78kg pull in Open, are heavy relative to average female bodyweight, demanding a larger share of a woman's maximal strength. Building maximal leg strength reduces the relative effort and protects the runs that follow each sled.

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.

Do wall balls disadvantage women more than men?

Wall balls show a larger relative gap because the 2.7m target still demands significant reach and the 4kg ball must be caught and driven 75 times. Practising to the exact target height and building shoulder endurance keeps sets unbroken and narrows the difference.

Is the running gap between sexes closing over time?

The elite running gap has narrowed as the depth of the female field has grown, though a modest physiological difference remains. For amateurs, the running portion is still where women are most competitive relative to men, since the sex difference in endurance running is smaller than in absolute strength.

Should women prioritise strength or running?

Women generally gain most from prioritising heavy leg and grip strength, because the sleds, lunges and carries are where the largest relative losses occur. Running should be maintained strongly, but strength work typically returns more time given the fixed station loads.

Do mixed doubles change the sex dynamics?

In mixed doubles the pair shares the station workload, so partners can play to their strengths, often the stronger athlete taking a larger share of the sleds. This can offset individual sex gaps at a station level, making tactics and division of labour central to the result.

Sources

• HYROX official station standards and results (hyrox.com)
• THETA coaching data, 2024–2026
• Established principles of sex differences in strength and endurance

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