TRYKA weights and divisions
Every station, every weight, every division, from the official TRYKA rulebook (Series 2.1).
Reece · Level 3 PT · 28 October 2026 · 4 min readTRYKA is eight runs, each followed by a functional station, then a 40 m sprint to the finish. There are no wall balls. Here is what you will be lifting, pushing and carrying in each division.
Station weights by division
| Station | Women | Men | Women Pro | Men Pro |
|---|---|---|---|---|
| SkiErg | 1,000 m | 1,000 m | 1,000 m | 1,000 m |
| Kettlebell farmers carry, 200 m | 2 × 16 kg | 2 × 24 kg | 2 × 24 kg | 2 × 32 kg |
| RAM thrusters, 60 reps | 8.5 kg | 15 kg | 15 kg | 20 kg |
| Sled push, 4 × 12.5 m | 100 kg | 150 kg | 150 kg | 200 kg |
| Sled pull, 4 × 12.5 m | 75 kg | 100 kg | 100 kg | 150 kg |
| Row | 1,000 m | 1,000 m | 1,000 m | 1,000 m |
| Walking weighted lunges, 100 m | 10 kg | 20 kg | 20 kg | 30 kg |
| Burpee broad jumps | 80 m | 80 m | 80 m | 80 m |
Sled weights include the sled. On the lunges, the RAM sits across your back or on one shoulder, so train that position rather than holding a sandbag in front.
The divisions
- TRYKA (800) and TRYKA Pro: 8 × 800 m runs, 6.4 km in total.
- TRYKA 500: the beginner race. 8 × 500 m runs, 4 km in total, with the standard (non-Pro) weights.
- Doubles: you and your partner run every run together and share each station however you like, swapping as often as you want. Mixed doubles use the men's weights.
- Relay: teams of four. Each athlete runs 2 × 800 m and completes two stations, with changeovers in the transition zone.
Before you race
Weights and standards can change between series, so check the athlete guide for your event. Then train with your division's weights well before race day, so nothing on the day is a surprise.
New to the format? Read TRYKA vs HYROX: what's different and how to train for TRYKA in 15 weeks.
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