HYROX Divisions Explained: Open, Pro, Doubles and What They Mean for Your Training

HYROX has four main competition divisions: Open, Pro, Doubles, and Relay. The vast majority of athletes, over 90%, compete in Open, which has no qualification requirements and is the right starting point for first-timers and fitness newcomers alike.

If you have typed “which HYROX division should I enter” into a search engine at midnight before registering for your first race, you are not alone. The division structure looks simple on paper, but it raises real questions: are you good enough for Pro? Is Doubles too easy? What do the age categories actually mean? This guide cuts through all of it so you can register with confidence and train with a purpose.

Key Takeaways

• HYROX runs four formats: Open, Pro, Doubles, and Relay. Most athletes start and stay in Open.
• Pro uses significantly heavier station loads, with the Men’s sled push rising from 152kg to 202kg.
• No formal qualification is required for any division, but completing at least one Open race before entering Pro is strongly recommended.
• Sub-80 minutes in Open (men) or sub-90 minutes (women) is a common benchmark for considering the switch to Pro.
• From 2026, World Championship qualification requires Pro division entry.

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What Are the HYROX Divisions? A Quick Overview

Every HYROX race follows the same format: 8km of running broken into 1km segments, each followed by one workout station. The format never changes. What changes between divisions is the load at those stations, and in some formats, how the work is shared between athletes.

The four HYROX divisions are, as defined in the official HYROX rulebook :

1. Open (individual, men and women separately)
2. Pro (individual, men and women separately)
3. Doubles (teams of 2, with Men’s, Women’s, and Mixed categories)
4. Relay (teams of 4)

Within Open and Pro, athletes are further sorted by age group and gender. This means your actual competition is people of a similar age and biological gender, not the entire Open field. More on age groups below.

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The Open Division: The Right Start for Most Athletes

Open is where HYROX begins for almost everyone, and for good reason. There are no entry requirements, no prior race experience needed, and the station loads are achievable for athletes with a solid gym and running base.

This does not mean Open is easy. Far from it. Eight kilometres of running across 8 segments, combined with 8 demanding workout stations, is a serious physical test. The difference between Open and Pro is not beginner versus advanced. It is experienced versus elite.

Open Station Loads: Men and Women

Station	Men’s Open	Women’s Open
Ski Erg	1,000m	1,000m
Sled Push	152kg / 25m	102kg / 25m
Sled Pull	102kg / 25m	78kg / 25m
Burpee Broad Jumps	80 reps	80 reps
Rowing Machine	1,000m	1,000m
Farmer’s Carry	2×24kg / 200m	2×16kg / 200m
Sandbag Lunges	20kg / 100m	10kg / 100m
Wall Balls	6kg / 9ft / 100 reps	4kg / 9ft / 75 reps*

*Women’s Open wall balls were reduced from 100 to 75 reps for the 2025/26 season.

What Does Open Actually Feel Like?

The honest answer: harder than most athletes expect the first time around. The sled push and sled pull catch even experienced gym-goers by surprise, because they hit differently on tired legs after 3km of running. The cumulative fatigue is unlike any individual session you have done.

Average finish times for Open athletes sit around 1 hour 33 minutes to 1 hour 40 minutes for men and 1 hour 47 minutes to 1 hour 54 minutes for women across all age groups, based on aggregated race result data from events worldwide. First-timers often land in the 80 to 100 minute range, which is exactly where you should be.

Take Emma, a 34-year-old runner from Leeds who entered her first HYROX in Manchester after eight months of gym training. She had been running half marathons for three years and felt comfortable with a 2×20kg farmer’s carry. “I thought I was ready for everything,” she said afterwards. “Then I hit station six on jelly legs and realised the race is a completely different beast.” Emma finished in 1 hour 49 minutes, placed in the top third of her age group, and is already entered for her next race. Open was the right call.

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The Pro Division: When and Why to Level Up

The Pro division keeps the same race structure as Open but increases the load at several key stations. For some athletes, this is a meaningful step up in challenge. For others who are chasing the World Championships, it eventually becomes the only path forward.

From 2026, qualification for the HYROX World Championships requires competing in the Pro division. If podium ambitions and world-stage appearances are on your radar, Pro is not optional, it is the entry price.

How Pro Loads Differ from Open

Station	Men’s Open	Men’s Pro	Women’s Open	Women’s Pro
Sled Push	152kg	202kg	102kg	152kg
Sled Pull	102kg	103kg	78kg	103kg
Farmer’s Carry	2×24kg	Heavier	2×16kg	2×24kg
Sandbag Lunges	20kg	20kg	10kg	20kg
Wall Balls	6kg / 9ft / 100 reps	9kg / 10ft / 100 reps	4kg / 75 reps	6kg / higher / 100 reps

The most dramatic jump is on the sled push. Men moving from Open to Pro face a 50kg increase on an already brutally taxing station. Women face a comparable 50kg increase. The wall ball change is also significant: both the ball weight and the target height go up in Pro, which turns a manageable station into a shoulder-burning test of endurance.

The stations that stay the same in terms of reps (burpee broad jumps, ski erg, rowing machine) still feel harder in Pro because the heavier station work leaves your body in a different state of fatigue going into them.

Are You Ready for Pro? Three Benchmarks

Pro is not a status symbol. Entering Pro before you are ready adds time, increases injury risk, and produces a demoralising experience. These benchmarks give you an honest picture:

1. Running capacity: You can run 8km in under 40 minutes at a comfortable effort. If 8km at pace leaves you spent, the combined demand of Pro stations will compound that quickly.
2. Open finish time: Men finishing Open in around 80 minutes or faster, and women finishing in around 90 minutes or faster, are showing the conditioning base that Pro demands.
3. Station-specific strength: You can perform the Pro-weight sled push and sandbag lunges under fatigue, not just in a fresh training session.

James, a 38-year-old from Bristol, ran his first two HYROX races in Open, finishing 76 minutes and then 71 minutes. On his third race, he entered Pro. His time moved back to 84 minutes, but his training had been structured specifically for the heavier loads. “The time went backwards and I still felt proud,” he said. “You are genuinely racing at a different level.” The switch made sense for James because his running was strong enough to carry him through the heavier station work.

If you are unsure, complete one more Open race and use it as a benchmark. Track your running splits and note which stations slow you down most. That data is more useful than any checklist.

Want to know whether your current running fitness supports a move to Pro? Use the HYROX Finish Time Predictor  to benchmark your expected time and identify the biggest gaps in your preparation.

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The Doubles Division: HYROX with a Partner

Doubles is one of the most popular HYROX formats for athletes who want to share the experience, whether with a training partner, a friend, or a spouse. Two athletes complete the race together, but the work is split in a way that makes the overall experience significantly different from solo racing.

How Doubles Works

Both athletes run every 1km segment together. At each workout station, the two athletes split the reps however they choose. One athlete might take all 100 wall ball reps while the partner rests, or they can alternate in any combination. The station weights are the same as Open. What changes is that the total volume is shared between two people.

This makes the aerobic demand higher relative to the strength demand, because the running cannot be split. Every kilometre is run together, every time.

Men’s, Women’s, and Mixed Doubles

Doubles runs in three categories:

• Men’s Doubles: two men
• Women’s Doubles: two women
• Mixed Doubles: one man and one woman

Age in Doubles is determined by the average age of both athletes, which affects which age group bracket the team competes in.

Mixed Doubles is a popular entry point for couples and training partners coming from different backgrounds. One athlete’s running strength can complement the other’s station ability. The flexibility in how you split the reps is one of the genuinely enjoyable tactical elements of the format.

Who Doubles Is Best For

Doubles works well for athletes who want to enter HYROX without the full solo load, who want to share the race with someone, or who are returning from injury and want to manage their individual volume. It is also a legitimate stepping stone for athletes building towards solo Open racing.

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The Relay Format: Team of Four

In a HYROX Relay, four athletes split the race. Each person is responsible for two 1km running segments and two workout stations. The team completes the eight sets as a collective, with each athlete handling their assigned portion.

Relay is the most accessible format for people new to HYROX or coming from a gym-only background. The individual running and station load is a quarter of the solo race. It is also a strong team-building option and a good way to experience the race environment before committing to a solo entry.

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HYROX Age Groups Explained

Every Open and Pro race includes age group sub-categories. Your finish time is ranked within your division and age group, so you are competing against people of a comparable age, not the full field of all entrants.

The official age groups are:

• 16–24
• 25–29
• 30–34
• 35–39
• 40–44
• 45–49
• 50–54
• 55–59
• 60+

Your age is calculated on race day. The age group you race in at a regular event is the same age group you would compete in at the World Championships.

Most athletes find that competing within their age group reframes their expectations usefully. Being in the top third of your age group is a genuine achievement, and tracking your performance within that bracket across multiple races is a more meaningful measure of progress than a raw finish time.

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Open, Pro or Doubles? How to Decide

Here is a straightforward decision framework:

Choose Open if:

• It is your first HYROX race
• You have been training for fewer than 12 months specifically for HYROX
• Your 8km run time is above 40 minutes
• You have not trained consistently with the Open station weights under fatigue

Choose Pro if:

• You have completed two or more Open races
• Your Open finish time is below 80 minutes (men) or 90 minutes (women)
• You are targeting World Championship qualification
• You can perform the Pro station weights comfortably in training under cumulative fatigue

Choose Doubles if:

• You want to share the race experience with a training partner
• You are managing an injury or returning to training
• You are new to HYROX and prefer to share the station volume
• You want to enter as a mixed pair and play to each other’s strengths

There is no wrong answer. Open is the starting point for a reason. The goal of your first race is to finish, to learn, and to walk away wanting to come back. The division you choose shapes how you train, which is where Kracey’s personalised plan makes the most difference, because the right training programme accounts for the exact demands of your division.

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How Your Division Choice Shapes Your Training

This is the part most division guides skip over. Choosing a division is not just a registration decision. It sets the parameters for how you train for the next 8 to 16 weeks.

Open athletes need to build strength at Open loads and running endurance across 8km. The goal is finishing the sled push on station two without compromising the next 6km of running. The training emphasis is on aerobic base and station-specific conditioning at race weights.

Pro athletes need to train at heavier loads from the beginning of their build, because arriving at the sled push fresh from an Open programme leaves a significant gap. The wall balls at a higher target height require a different shoulder and leg endurance profile. The jump from Open to Pro is not just weight on a bar; it is the combination of heavier loads with the same aerobic demand.

Doubles athletes benefit from training together, but each individual still needs strong running fitness. Because both athletes run every kilometre, the aerobic engine matters just as much in Doubles as it does in Open.

Not sure how to structure your training around your division? The HYROX Training Plan from Kracey  walks through the full periodisation framework, from foundation phase to competition prep, tailored to your race date and division.

Understanding your training zones is also critical here, particularly for the running component. Knowing whether you are in Zone 2 or pushing into Zone 4 during your 1km segments determines how much you have left for the stations. Use the Training Zone Calculator  to find your personal training zones before your next run session.

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Frequently Asked Questions

Can I enter the Pro division for my first HYROX race?

Technically yes, there is no rule preventing it. But it is strongly inadvisable. The Pro sled push alone is 50kg heavier than Open, and that load compounds across an 8km race. Most experienced coaches recommend at least one or two Open races before considering Pro, so you understand the fatigue pattern and know your station pacing.

Is Mixed Doubles competitive or just for fun?

Both. Mixed Doubles has serious athletes competing for podium places and World Championship qualification at the Doubles level. It also attracts couples and training partners who simply want to share the experience. The tactical element of deciding who does what at each station adds a genuinely interesting layer to the race.

What is a realistic finish time for my first HYROX Open race?

Most first-time Open athletes finish in the 80 to 100 minute range, with some taking longer depending on their running background and station preparation. The HYROX Finish Time Predictor  can give you a personalised estimate based on your current running performance.

Do HYROX divisions have different race bibs or start times?

Yes. At most HYROX events, Pro athletes typically start in earlier waves, and divisions are grouped separately to ensure accurate age group and division rankings. Check the specific event guide on hyrox.com  for the wave structure at your race.

How does the age group system work in Doubles?

In Doubles, the age group is determined by the average age of both athletes. So a 28-year-old and a 34-year-old competing together would have an average age of 31, placing them in the 30–34 age bracket.

What happens if I choose Open and want to move to Pro later?

You simply register for Pro at your next event. There is no formal process, no qualifying race required, and no application. Your readiness is determined by your own performance data, not by HYROX admin.

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Conclusion

HYROX divisions exist to give every athlete a meaningful competitive context, whether you are completing your first race in Open or chasing a podium in Pro. For most athletes starting out, Open is the right choice. It is challenging, competitive within your age group, and it gives you the race experience and data you need to make an informed decision about where to go next.

If you are training for your first HYROX or planning the step up from Open to Pro, the key is preparing specifically for your division’s demands, not just building general fitness. The station weights are fixed. Your training should be built around them.

Use the HYROX Pace Calculator  to plan your running splits before race day, and start your personalised Kracey training plan  to make sure every session between now and race day is working towards the right targets for your division.

Choose your division. Build your plan. Show up ready.