Every HYROX race uses the same eight runs and eight stations, but you can tackle them in several different ways. This guide breaks down each division, who it suits, how the loads differ, and how to choose the right one for your next race.
The course is the same for everyone
Whatever division you enter, the structure doesn't change: eight 1 km runs, each followed by a station, in this order:
- 1000 m SkiErg
- 50 m sled push
- 50 m sled pull
- 80 m burpee broad jumps
- 1000 m row
- 200 m farmers carry
- 100 m sandbag lunges
- 100 wall balls
What changes between divisions is how heavy some of the stations are and how the work is shared. Some divisions are solo, some are pairs, and one is a team of four.
Open
Open is the standard individual division and the most common starting point.
Who it suits:
- First-time racers
- Runners and gym-goers who want a demanding but achievable challenge
- Anyone building toward a faster time before considering Pro
What to expect: You complete every run and every station yourself, using the Open loads for your category. It's tough, but the loads are set so that well-prepared everyday athletes can get through them.
Pro
Pro is the individual division for experienced, strong athletes. The running and the station distances are the same as Open, but several stations are heavier.
Who it suits:
- Athletes who have raced Open and are comfortable with the loads
- Strong, well-conditioned competitors chasing a tougher test
- Those aiming for higher-level competition
What to expect: The sled push, sled pull, farmers carry, sandbag lunges, and wall balls all get heavier. The heavier loads change the race. Stations take longer, your legs take more of a beating, and the runs that follow feel harder.
One detail worth knowing: Women Pro use the same loads as Open men.
How the loads compare
Here are the loads for the individual divisions. Sled weights include the sled.
| Station | Open women | Open men | Pro women | Pro men |
|---|---|---|---|---|
| Sled push | 102 kg | 152 kg | 152 kg | 202 kg |
| Sled pull | 78 kg | 103 kg | 103 kg | 153 kg |
| Farmers carry | 2 × 16 kg | 2 × 24 kg | 2 × 24 kg | 2 × 32 kg |
| Sandbag lunges | 10 kg | 20 kg | 20 kg | 30 kg |
| Wall balls | 4 kg | 6 kg | 6 kg | 9 kg |
| Wall ball target | 2.70 m | 3.00 m | 2.70 m | 3.00 m |
The SkiErg, burpee broad jumps, and row are the same distance for all divisions. For a station-by-station breakdown, see our stations and weights guide.
Doubles
In Doubles, two athletes race as a team. It's a great way to race HYROX, especially for a first event.
How it works:
- Partners must run every 1 km together.
- Partners must enter and leave each station together.
- Inside each station, the pair splits the work however they choose. One partner might do most of the sled push while the other takes more wall balls, for example.
- Doubles use the singles loads.
Doubles categories
- Doubles women: two women, using Open women loads.
- Doubles men: two men, using Open men loads.
- Doubles mixed: one woman and one man, using the men's loads, which are the same as Women Pro loads.
- Pro Doubles: available for men and women, using the heavier Pro loads.
Who it suits:
- First-timers who want company and a lighter individual workload
- Friends, couples, training partners, and coworkers
- Athletes who want a fast, strategic race where teamwork matters
- Strong pairs who want a heavy challenge in Pro Doubles
What to expect: You still run the full 8 km, but the station work is shared. That lets you move faster at stations and recover a little while your partner works. The catch is that you can only run as fast as the slower partner. For tactics, read our Doubles strategy guide.
Relay
Relay is a team format for four athletes.
How it works:
- Teams are women, men, or mixed (two women and two men).
- Each athlete runs 2 × 1 km and completes two stations.
- Between them, the team covers the full race.
Who it suits:
- Gyms, clubs, and workplaces who want to enter together
- People who want a taste of HYROX without the full distance
- Mixed-ability groups, since each person can take the stations that suit them
What to expect: Each leg is short and intense. You'll go hard for your runs and stations and then cheer for your teammates. Relay is great for team spirit and a lower-pressure introduction to the race.
Adaptive
Adaptive divisions give athletes with impairments the chance to race HYROX with appropriate adjustments. Adaptive racing has its own rulebook, which sets out the categories, standards, and any modifications. If you're interested in Adaptive, start by reading that rulebook and contacting the event organizers with any questions.
How to choose your division
Here's a quick way to narrow it down.
| If you... | Consider |
|---|---|
| Are new to HYROX and want to race solo | Open |
| Are new and want to share the work | Doubles |
| Want to race with a group or try a shorter effort | Relay |
| Have raced Open and handle the loads comfortably | Pro |
| Have a strong, experienced partner and want a heavy test | Pro Doubles |
| Have an impairment and want to race | Adaptive |
Questions to ask yourself
- How much training time do I have? If time is short, Doubles or Relay lets you share the load.
- How do the loads feel in training? If you can't yet move the sled at Open weight without long breaks, building toward Open makes more sense than jumping into Pro.
- Do I want to race alone or with others? Some people love the solo challenge. Others are far more motivated by a partner or team.
- What's my goal? A first finish, a personal best, or a ranking? Each points to a different division.
Moving between divisions
Your division isn't a lifelong choice. Plenty of athletes start in Doubles, move to Open, and eventually try Pro. Others race Open solo one season and enter Relay with their gym the next. Try something, see how it feels, and adjust.
Next steps
- Know exactly what each station involves with the stations and weights guide.
- Find an event that fits your division on the races page.