Hyrox for Women Oslo 2026
Everything women need to know about Hyrox Oslo 2026: weights, times, training plan, and the best Oslo gyms for preparation.
Women's categories and weights
| Category | Sandbag | Wall Ball | Typical time |
|---|---|---|---|
| Open (women) | 10 kg | 4 kg | 100–130 min (first-timer), 85–100 min (experienced) |
| Pro (women) | 15 kg | 6 kg | 80–95 min |
| Elite (women) | 20 kg | 9 kg | 65–78 min |
Recommendation for first Hyrox
Choose Open category for your first Hyrox. Open is not easy - expect 100–130 min if you are fit. The weights (10 kg sandbag, 4 kg wall ball) are challenging enough without pushing limits. Move to Pro after 2–3 finishes under 85 min.
12-week training plan (women)
Running base
Build to 25–30 km/week. Include two interval sessions (4–6 × 400–800 m). Supplement with 2 station-specific sessions.
Station-specific
Train SkiErg, Rowing, and Wall Balls weekly. Focus on technique, not pace. Add Sandbag Lunges and Farmer's Carry.
Simulation
Complete one "mini-Hyrox" per week: 3 × (1 km run + 2 stations). Increase volume progressively. Taper 2 weeks before competition.
Taper
Reduce volume 40–50%. Maintain intensity. Focus on sleep, nutrition, and kit check. No new exercises this week.
Best Oslo gyms for Hyrox preparation
SATS Oslo
699 NOK/monthSkiErg, Rowing, sled at most locations. Sauna included for recovery.
Evo Fitness
399–449 NOK/monthModern equipment, 24/7 access. Check which Evo locations have sled and SkiErg.
CrossFit Oslo / Grünerløkka
~1,000–1,200 NOK/monthBest coverage of Hyrox-specific equipment. Drop-in ~200–250 NOK for visitors.
Frequently asked questions
Is Hyrox suitable for beginner women?
Yes - Open category is designed for all levels. Women's Open weights are 10 kg sandbag and 4 kg wall ball, which is manageable for most active women. No prior Hyrox experience is required. Expect 100–130 min for your first race. Over 50% of women in Open are first- or second-time competitors.
Which Hyrox category should women choose?
Start in Open. Move to Pro when you consistently finish under 85 min in Open. Pro weights (15 kg sandbag, 6 kg wall ball) are significantly heavier. Most women do 3–5 Open races before trying Pro. Doubles (with one partner) is a great first alternative if you are unsure.
What is the hardest station for women in Hyrox?
Wall Balls (station 8) and Sandbag Lunges (station 7) are consistently rated hardest by women. Wall Balls (4 kg in Open, 6 kg in Pro) are difficult in the final stage when arms and legs are exhausted. Training tip: practise these two stations specifically in a fatigued state - not just in isolation.
Are there women's Hyrox training groups in Oslo?
No dedicated women-only Hyrox groups, but: SATS Runners (Wednesday/Friday) has runners training for events. Oslo Run Club (Wednesday) is mixed level. CrossFit boxes in Oslo run Hyrox prep courses. You can also find training partners via @hyroxnorge on Instagram.
Where can I train Hyrox stations in Oslo?
SATS Standard Oslo (699 NOK/month): SkiErg and Rowing available at most locations. Check Bislett, Nydalen, and Colosseum for best equipment. Evo Fitness: Varies by location - call ahead to confirm SkiErg/sled access. CrossFit Oslo / Grünerløkka: Full Hyrox equipment including sled, sandbags, and wall balls. Drop-in ~200 NOK.
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Train for Hyrox Oslo 2026
SATS (699 NOK/month) has SkiErg + sauna. Evo (399 NOK/month) is the budget option.