Stations
HYROX wall balls: weights, times and how to train them
Updated · Rivo
HYROX® wall balls are the last station of the race: 100 reps, throwing a 6 kg (13 lb) ball to a 3 m (9 ft 10 in) target for Open men and a 4 kg (9 lb) ball to 2.7 m (8 ft 10 in) for Open women. In the 2025/26 season the median Open man took 7:11 and the median Open woman 6:51, and no station separated fast finishers from slow ones by more: Open men who finished in 1:35–1:40 spent 2:31 longer on them than men who finished in 1:15–1:20.
Every time here comes from 702,095 public HYROX results from 98 venues in the 2025/26 season, each with all 16 splits. Below: the ball weights and target heights in kg, lb, metres and feet, the times for every division, why the wall balls separate finishers more than any other station, what the last run does to them, how much the venue moves them, how to break up the 100, and how to throw and train them.
What are the HYROX wall ball weights and target heights?
| Division | Ball | Target |
|---|---|---|
| Open women | 4 kg (9 lb) | 2.7 m (8 ft 10 in) |
| Open men | 6 kg (13 lb) | 3 m (9 ft 10 in) |
| Pro women | 6 kg (13 lb) | 2.7 m (8 ft 10 in) |
| Pro men | 9 kg (20 lb) | 3 m (9 ft 10 in) |
HYROX race standards. Pounds to one decimal, feet and inches to the nearest inch.
Every division throws 100 reps; only the ball and the target change. Pro women throw the Open men’s 6 kg (13 lb) ball to the women’s 2.7 m target. A rep counts when you squat to full depth and the ball hits the target. In Doubles the pair splits the 100 however they like, and both still run every 1 km.
How long do HYROX wall balls take?
For the median Open man the wall balls are the longest station of the race: 7:11, against 5:36 for the burpee broad jumps, the next longest. Half of all Open men took between 5:48 and 9:13, and half of all Open women between 5:37 and 8:43. The station is about 9% of the average Open man’s race and 20% of all the time he spends on stations.
| Division | Results | Top 10% | Top 25% | Median | Top 75% | Top 90% |
|---|---|---|---|---|---|---|
| Open men | 174,215 | 4:55 | 5:48 | 7:11 | 9:13 | 11:55 |
| Open women | 98,478 | 4:49 | 5:37 | 6:51 | 8:43 | 11:15 |
| Pro men | 34,004 | 4:44 | 5:36 | 6:52 | 8:41 | 11:09 |
| Pro women | 16,119 | 4:29 | 5:12 | 6:21 | 7:59 | 10:17 |
| Men’s Doubles | 106,408 | 3:45 | 4:01 | 4:27 | 5:07 | 6:05 |
| Women’s Doubles | 111,895 | 3:43 | 4:00 | 4:26 | 5:06 | 6:04 |
| Mixed Doubles | 121,546 | 3:46 | 4:05 | 4:38 | 5:32 | 6:53 |
| Men’s Pro Doubles | 24,307 | 3:37 | 3:51 | 4:14 | 4:55 | 6:02 |
| Women’s Pro Doubles | 14,488 | 3:34 | 3:49 | 4:14 | 4:57 | 6:11 |
HYROX season 2025/26: 701,460 results with all 16 splits. Top 10% is the time nine in ten were slower than. Doubles times are the pair’s time on the station.
Spread over 100 reps, the median Open man’s time is 4.3 seconds a rep and the median Open woman’s 4.1, breaks included. The fastest 10% averaged under 3.0 and 2.9 seconds a rep: nearly the same pace for men and women, each with their own ball and target.
Pro throws heavier balls and still finished faster at the median, 6:52 for Pro men with the 9 kg (20 lb) ball and 6:21 for Pro women with the 6 kg (13 lb): its athletes are faster, and the work is harder. Doubles pairs share the reps, so the median mixed pair finished the 100 in 4:38. Every other station is in average HYROX time per station.
Why do wall balls separate finishers more than any other station?
Line up Open men who finished in 1:15–1:20 against those who finished in 1:35–1:40. The 19:52 between them is spread across the whole race, but no single station or run holds more of it than the wall balls: 2:31, against 1:44 on the burpee broad jumps, 1:31 on the sandbag lunges and 1:31 on the last run. For Open women the wall balls hold 2:02 and the burpee broad jumps 1:57.
| Station | Open men | Open women |
|---|---|---|
| Wall balls | 2:31 | 2:02 |
| Burpee broad jumps | 1:44 | 1:57 |
| Sandbag lunges | 1:31 | 1:21 |
| Sled pull | 1:18 | 1:18 |
| Sled push | 0:41 | 0:33 |
| Farmers carry | 0:30 | 0:27 |
| Row | 0:27 | 0:28 |
| SkiErg | 0:19 | 0:24 |
| Whole race | 19:52 | 19:41 |
HYROX season 2025/26: 53,039 Open results in the two brackets, all 16 splits. Average station time of the athletes who finished in 1:35:00–1:39:59 minus those who finished in 1:15:00–1:19:59.
They come last, after 8 km of running, the sandbag lunges and six other stations, so they test what the race has left in your legs as much as your throw. Every rep is a full squat, and the slower the finish, the slower every rep: 3.7 seconds a rep for Open men who finished in 1:15–1:20, 5.2 for those in 1:35–1:40.
| Finish (h:mm) | Results | Run 8 | Wall balls | Per rep |
|---|---|---|---|---|
| 1:00–1:05 | 4,407 | 4:13 | 4:28 | 2.7 s |
| 1:10–1:15 | 16,483 | 4:50 | 5:36 | 3.4 s |
| 1:20–1:25 | 21,690 | 5:32 | 6:47 | 4.1 s |
| 1:30–1:35 | 17,379 | 6:15 | 8:01 | 4.8 s |
| 1:40–1:45 | 11,188 | 7:09 | 9:16 | 5.6 s |
| 1:50–1:55 | 6,633 | 8:08 | 10:32 | 6.3 s |
| 2:00–2:05 | 3,620 | 9:17 | 11:49 | 7.1 s |
HYROX season 2025/26: 81,400 Open men who finished in these brackets, all 16 splits. Averages of the athletes in each five-minute finish bracket; a rep is the average time over the 100.
Open women: run 8 and the wall balls by finish time
| Finish (h:mm) | Results | Run 8 | Wall balls | Per rep |
|---|---|---|---|---|
| 1:10–1:15 | 3,606 | 4:52 | 4:40 | 2.8 s |
| 1:20–1:25 | 10,073 | 5:33 | 5:36 | 3.4 s |
| 1:30–1:35 | 11,778 | 6:15 | 6:35 | 4.0 s |
| 1:40–1:45 | 9,094 | 7:02 | 7:45 | 4.7 s |
| 1:50–1:55 | 5,902 | 7:51 | 8:54 | 5.3 s |
| 2:00–2:05 | 3,388 | 8:50 | 10:10 | 6.1 s |
| 2:10–2:15 | 1,982 | 9:51 | 11:22 | 6.8 s |
HYROX season 2025/26: 45,823 Open women who finished in these brackets, all 16 splits. Averages of the athletes in each five-minute finish bracket; a rep is the average time over the 100.
What does run 8 do to the wall balls?
Run 8 sits between the sandbag lunges and the wall balls, and it is the slowest run of the race in every five-minute finish bracket, for men and for women. Open men who finished in 1:30–1:35 ran it in 6:15 on average, 1:11 slower than their run 2, then needed 8:01 for the wall balls: the last 14:16 of their race, not counting the roxzone.
So run 8 is not the place to win back time you will lose at the ball. Run it at a pace that leaves you able to squat, come through the roxzone breathing, pick up the ball and start your first set straight away.
Does the venue change wall ball times?
Yes, and by more than the venue moves the whole race. Compared with their own wall balls at their other venues, the same athletes threw 8.1% faster at Warsaw and 16.4% slower at Maastricht, while their whole finish moved between −5.5% and +11.9% from venue to venue. On the median Open man’s 7:11, that is about 0:35 quicker at one and 1:11 slower at the other.
| Venue | Effect | On a 7:11 set | Results |
|---|---|---|---|
| Buenos Aires | −10.1% | −0:44 | 152 |
| Warsaw | −8.1% | −0:35 | 1,734 |
| Helsinki | −7.3% | −0:31 | 657 |
| Miami | −0.2% | −0:01 | 1,345 |
| New York | +2.3% | +0:10 | 2,734 |
| Chicago | −1.1% | −0:05 | 1,051 |
| Dallas | +1.7% | +0:07 | 860 |
| Anaheim | +5.8% | +0:25 | 1,065 |
| Boston | +7.0% | +0:30 | 1,290 |
| Toronto | +8.0% | +0:34 | 1,046 |
| Maastricht | +16.4% | +1:11 | 1,579 |
HYROX season 2025/26: Open and Pro singles who raced at two venues or more, 44,243 athletes. Each venue’s effect is what it did to their wall balls against their own wall balls at their other venues; results compared are theirs at that venue. A minus means faster there; the time column applies the effect to the median Open man’s 100 reps.
The numbers give the size of a venue’s effect, not its cause: the target, the ball and the hall all come with the venue. Among the US races, Atlanta (−1.8%) and Chicago (−1.1%) ran slightly fast for the wall balls, Boston (+7.0%) and Anaheim (+5.8%) slow. Judge a wall ball time against the same venue before you call it better or worse; what each venue does to the whole race is in the fastest and slowest HYROX courses.
How should you break up 100 wall balls?
Plan your sets before race day and break before you fail. A failed rep is a no-rep, and a no-rep is a rep you do again.
- Pick a set you can repeat to the end. 5 × 20, 10 × 10, or bigger sets first that shrink as you tire: 25, 20, 20, 15, 10, 10.
- Keep the breaks short. Rest a few breaths at the wall, ball in your hands or at your feet. Ten seconds of standing costs as much time as 2.3 reps at the median Open man’s pace.
- Start the first set at once. Pick up the ball, stand, and go. The first set is the one with the most legs in it.
- Rehearse it tired. Practise your sets after running, so the race-day plan is one you have done before.
How do you throw a wall ball?
- Stand about an arm’s length from the wall, feet about shoulder-width apart, toes turned out a little.
- Hold the ball at your chest, hands under and to the sides of it, elbows down.
- Squat to full depth on every rep, hips below your knees. Depth is the standard, and it is the first thing to go when you tire.
- Throw with your legs. Drive up hard and let your hips send the ball; your arms only guide it to the target.
- Aim at the centre of the target. A ball that lands under it does not count.
- Catch high and ride it down. Take the ball above your head with soft arms and let it carry you into the next squat.
- Breathe once a rep: out on the throw, in on the way down.
How do you train wall balls?
Give your two weakest stations a four-week block rather than training all eight every week. When the wall balls are one of yours, they get a station session and a place in your run after station work, once a week each. Both use sets of 50, half the race’s 100. The station session is heavy on the legs, so no hard run the day after it.
Station session, once a week
Sets of 50 at race weight and target height, with enough rest that every set holds the standard, plus your second-weakest station in the same session and a little wall-ball-into-run work at the end. The aim is a set size you can repeat to the hundredth rep without a no-rep.
Run after station work, once a week
Wall balls and your second station, each straight into 1 km at race pace. The race ends on wall balls after seven runs and the lunges, so this is the session that teaches your legs to squat and throw when they are already gone.
How to train wall balls without a ball or a target
Keep both sessions and use the first of these you have. Each one trains the squat and the drive in the same number of reps; none of them gives you a wall ball time, so throw a real ball at a real target before race day.
- Dumbbell thrusters. Squat with light dumbbells at your shoulders and press them overhead as you stand: 50 reps per set.
- Goblet squat and press. A kettlebell held at your chest, squat, stand and press it overhead: 50 reps per set.
- No kit at all: jump squats. 50 reps per set.
What gets a wall ball no-repped?
Two standards: a full-depth squat, and the ball hitting the target. The no-reps come straight from them: a squat that stops short of depth, which gets likelier as your legs tire, and a throw that lands under the target. Either way the rep does not count, and you do the squat, the throw and the catch again.
Are wall balls costing you time?
Rivo’s free Number turns a 5 km time and your sled push and sled pull times into a predicted finish with the range it could land in and a label for how sure it is, and shows the station costing you the most time, in seconds. Whether that is the wall balls or not, that station gets your next block. For the strength station at the other end of the race, see the HYROX sled push; for finish times by division and age, see what a good HYROX time is.
How these numbers were made
- Data: 702,095 public HYROX results from the 2025/26 season, loaded on 2 September 2026 through pyrox-client, an independent open-source client. Only results with all 16 splits and a finish between 40 and 300 minutes are used.
- The wall ball time is the station’s own split; the roxzone before it is timed apart. Seconds per rep divide the station time by 100, breaks included. Doubles times belong to the pair.
- Brackets are five-minute finish groups, and their numbers are averages, which is why a bracket’s splits add up to its finish.
- Venue effects compare Open and Pro singles who raced at two venues or more in the season with their own wall balls elsewhere. Championship and invitational races are excluded, and because athletes improve through a season, the gap between the venues raced in each half of it is taken out.
- Groups, never people: no names and no single result. Under 50 results, a group shows no time.