HYROX Divisions Explained: Open, Pro, Doubles and Relay

HYROX has four main divisions: Open (individual, standard loads), Pro (individual, heavier loads), Doubles (two people who run together and share the stations) and Relay (a team of four who split the race between them). Adaptive categories are offered at selected events. Every division races the same course and the same eight stations in the same order; what changes is who does the work and how heavy it is. Most first-timers choose Open or Doubles. Pro is for athletes who want a genuine strength test on top of the endurance demand, and Relay is the most social, least demanding way to take part.

Independent guide; not affiliated with HYROX, DEKA or Spartan.

The common ground

Whatever division you enter:

• You run roughly one kilometre eight times.
• You complete the eight stations in the fixed order: SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges, wall balls.
• You are timed from start to final wall ball, and your result is published with splits.
• Judges enforce the same movement standards.

For the full day-of structure, see race format and rules. The station loads, distances and rep counts for each division are set in the official rulebook and change between seasons; this guide describes how the divisions differ rather than listing numbers.

Open

Open is the standard individual division. Station loads are set so that a consistent gym member can complete the race. It is the largest division at most events and the one with the broadest spread of finish times.

Who it suits: anyone racing solo for the first time; runners adding strength; general gym-goers with a few months of specific preparation.

Age groups: Open results are broken into age groups so you are ranked against your own band as well as overall. See age groups.

Pro

Pro is the individual division with heavier station loads. The sleds, kettlebells, sandbag and wall ball are heavier than Open. The runs and distances are the same.

Who it suits: athletes with a strength background who find the Open loads light; anyone chasing qualification to elite or championship events, which typically require Pro results. Check the current qualification criteria on the official site.

Trade-off: Heavier sleds change the race. A Pro athlete's sled push and pull take longer and leave the legs far more fatigued for the following runs. Many strong athletes race Open first to learn pacing, then move to Pro.

Doubles

Two athletes race together. Both run every run, together; at each station only one works at a time, and the pair split the work however they choose. Doubles has its own station loads, distinct from Open and Pro, and is offered as men's, women's and mixed pairs.

Who it suits: first-timers who want a softer entry; friends or couples training together; experienced athletes who enjoy the tactical side of splitting work.

The full strategy is in HYROX doubles.

Relay

A team of four. Each member runs and then completes a station, handing over to the next teammate, so each athlete does two runs and two stations. Loads are set for the relay format. It is the least physically demanding division per person and the most social.

Who it suits: corporate teams, gym groups, families, people curious about the race who are not ready to commit to a full solo effort.

Note: Which stations each teammate does depends on the order you choose, so plan it. The person on the sleds has a very different race from the person on the ergs.

Adaptive

Adaptive categories exist for athletes with physical disabilities and are offered at selected events with modified formats. The official site lists which events include adaptive divisions and the classification process.

Elite and championship tiers

Above the mass-participation divisions sit the elite races and the World Championships, which draw the fastest Pro athletes through qualification. The pathway and criteria are published by the organiser each season. For most people the relevant tiers are Open, Pro, Doubles and Relay.

How to choose

Ask three questions.

1. Have I done this before? No: Open, Doubles or Relay. Yes: the same division again to chase a time, or step up.

2. Is strength or endurance my limiter? If you are strong and the Open sleds feel light in training, Pro will suit you and ranks you against similar athletes. If running is your strength, Open lets you use it.

3. Do I want to race with someone? Doubles if you both want the full running experience; Relay if you want a group day with a lighter individual load.

A practical path for many people: Doubles or Open first, Open to improve, then Pro if strength permits.

Training differences by division

• Open: balanced running and station work. See how to train for HYROX.
• Pro: more strength and sled-specific work; practise running after heavy sleds. See sled push and sled pull.
• Doubles: more running emphasis, because your station load is halved; rehearse the split.
• Relay: short, intense efforts. Train your two stations and run intervals at a faster pace than a solo athlete would.

FAQ

What is the difference between HYROX Open and Pro?

Pro uses heavier station loads (sleds, kettlebells, sandbag and wall ball). Runs, distances and reps are the same. The exact loads are in the current rulebook.

Which HYROX division should a beginner choose?

Open or Doubles. Doubles halves the station work per person; Open gives you the full solo experience with standard loads.

Can I change divisions after entering?

Entry change policies are set by the organiser and depend on availability. Check the event's registration terms.

Do Doubles pairs run together?

Yes. Both partners complete every run together. Only the station work is shared.

How does the HYROX relay work?

Four teammates each do two runs and two stations in sequence, handing over after each station. The team's total time is the result.