Differences Between HYROX Divisions: Open, Pro, Doubles, and Relay

HYROX is a hybrid race that combines 8 km of running with 8 workout stations performed alternately, with one kilometer of running before each station. The main differences between the HYROX Open, Pro, Doubles, and Relay divisions are not the order of the stations, but the number of participants on the team, how the workload is divided, and the weight specifications used at certain workout stations.

The Open and Pro divisions are completed individually by one athlete. The Doubles division is completed by two athletes who run together throughout the race but can divide the work freely at each station. Meanwhile, the Relay division consists of four athletes who divide the entire running and workout station workload. This article provides a comprehensive overview of the differences in format, workload distribution strategies, and official load specifications for each HYROX division.

What Are the Differences Between HYROX Open, Pro, Doubles, and Relay?

The four HYROX divisions are designed to accommodate different fitness levels, competition experience, and preferences for competing solo or as a team. Although all divisions complete the same eight HYROX stations, the level of accumulated fatigue and physical demands experienced by each athlete are strongly influenced by the division format they choose.

HYROX Open

The HYROX Open division is an individual race category that serves as the main standard format in HYROX. HYROX Open is also usually the main entry point for most athletes and fitness enthusiasts who want to start trying HYROX. In this division, one participant must complete the entire race alone, consisting of eight 1 km runs and all 8 workout stations independently.

The loads used at several weighted HYROX stations in the Open division follow weight standards that are challenging but achievable with proper training preparation. These five weighted stations are Sled Push, Sled Pull, Farmer’s Carry, Sandbag Lunges, and Wall Balls.

The Open division is divided into Women and Men gender categories and is also grouped into 10-year age categories. This category is ideal for athletes who want to test their individual physical endurance without the additional load of the Pro category.

HYROX Pro

The HYROX Pro division is an advanced individual category intended for experienced athletes who want a more demanding physical challenge. The HYROX Pro race format still uses the same 8 km running course and 8 workout stations as the Open division, with no additional running distance or station distance.

The main difference in the Pro division lies in the significantly heavier load specifications at the five weighted stations. Meanwhile, stations without external loads such as SkiErg, Rowing, and Burpee Broad Jump maintain the same standard distances and specifications as Open.

HYROX Doubles

The HYROX Doubles division allows two athletes to compete together as one team. In this format, both team members are required to run the full 8 km side by side from the beginning to the end of the race. The team’s running pace is determined by their ability to run together.

The main advantage of the Doubles division lies in the workout stations, where both participants can divide the repetitions or station distance according to the team’s strategy. Available categories include Doubles Women, Doubles Men, Doubles Mixed, Pro Doubles Women, and Pro Doubles Men.

HYROX Relay

The HYROX Relay division is a team race format consisting of four participants. This format divides the entire race workload among the four team members, with each individual only required to complete two 1 km running segments and two HYROX stations.

Because individual accumulated fatigue is much lower compared with Solo or Doubles categories, the Relay division offers a highly dynamic, fast-paced, and community-friendly racing experience. Relay categories are available in Women Relay, Men Relay, and Mixed Relay.

What Is the Difference Between HYROX Open and Pro?

There is often a misconception that the HYROX Pro division has a longer running distance or more stations than the HYROX Open division. Technically, the total running distance remains 8 km and the number of stations remains 8, with identical distance/repetition requirements for SkiErg (1,000m), Burpee Broad Jump (80m), Rowing (1,000m), Sled (50m), Farmer’s Carry (200m), Sandbag Lunges (100m), and Wall Balls (100 reps).

The fundamental difference between HYROX Open and HYROX Pro lies in the level of resistance and the external load used at the weighted stations. For example, the Sled Push load for men increases from 152 kg in the Open division to 202 kg in the Pro division. For women, the Wall Ball weight increases from 4 kg in Open to 6 kg in Pro. This makes the Pro division more demanding in terms of the ability to produce and maintain muscular strength under high cardiovascular fatigue.

What Is the Difference Between HYROX Doubles and Relay?

Although both are team categories, the Doubles and Relay divisions differ significantly in their physical demands and race structure. In the Doubles division, the team consists of two athletes. Both are required to run the full 8 km together, meaning each individual still experiences the full accumulated cardiovascular fatigue from the entire running distance. The only part that can be divided is the workload across the 8 stations.

In contrast, the Relay division consists of four athletes, with the running workload and number of stations divided evenly. Each Relay team member only completes a total of 2 km of running and 2 workout stations. Therefore, the main Relay strategy focuses on transition speed during relay handovers and assigning team members to stations that match their individual physical strengths.

How Should Work Be Divided in HYROX Doubles?

Success in the HYROX Doubles division is highly influenced by a well-planned workload distribution strategy. Avoid simply dividing every station rigidly 50:50. Athlete pairs should evaluate each person’s physical strengths and weaknesses before race day.

For example, the participant with stronger grip endurance can take a larger share of the distance at the Farmer’s Carry station. The participant with more dominant lower-body strength can take a larger share of the work during the Sled Push. Also consider the potential time lost during station transitions; switching too frequently at stations such as Rowing or SkiErg can reduce overall race efficiency.

How Should Work Be Divided in HYROX Relay?

In the HYROX Relay division, each team member is responsible for completing two workout stations along with the corresponding running segments. The team order should be arranged by considering the physical demands of each station, such as cardio-dominant stations (SkiErg and Rowing), strength-dominant stations (Sled Push and Sled Pull), grip-dominant stations (Farmer’s Carry), or thigh-endurance-dominant stations (Sandbag Lunges and Wall Balls).

Team members with high rowing efficiency are well suited to HYROX ergometer stations such as SkiErg or Rowing. Team members with strong thigh and hip muscular endurance can be assigned to Sandbag Lunges or Wall Balls. Make sure each team member also understands the transition area route so relay handovers can run smoothly without penalties.

Which HYROX Division Is Suitable for Beginners?

Choosing the best HYROX division for beginners cannot be based on one absolute answer, but should be adjusted according to fitness foundation and personal goals. The HYROX Open division is the most suitable option if a beginner wants to experience the full individual HYROX race using standard load specifications.

If a beginner feels unsure about completing the full 8 km of running alone, choosing the HYROX Doubles division is a very popular starting point. Training and competing with a partner reduces the physical workload at the workout stations. Meanwhile, the HYROX Relay division is the easiest and most enjoyable option for community groups or beginners experiencing a fitness race for the first time.

Differences in Load Specifications for Each HYROX Station

Below is a breakdown of the distance rules, number of repetitions, and comparison of official load specifications for each workout station across all HYROX divisions:

1st HYROX Station: 1,000-Meter SkiErg

The official HYROX SkiErg distance is 1,000 meters for all divisions without exception. In the Open and Pro divisions, participants complete the entire 1,000 meters individually, with no difference in machine resistance.

In the Doubles division, the total 1,000-meter distance can be divided between both participants, for example 500m + 500m. In the Relay division, one assigned team member completes the full 1,000 meters.

2nd HYROX Station: 50-Meter Sled Push

All divisions complete a total distance of 50 meters, divided into 4 x 12.5 meters. The load includes the weight of the sled plus the external weight plates.

3rd HYROX Station: 50-Meter Sled Pull

All divisions complete a total distance of 50 meters of HYROX Sled Pull rope pulling. The official load specifications are as follows:

4th HYROX Station: 80-Meter Burpee Broad Jump

The official HYROX Burpee Broad Jump distance is 80 meters for all divisions and does not use any external load, with the resistance coming entirely from bodyweight. Participants in the HYROX Open and HYROX Pro divisions complete the full 80 meters individually. In the HYROX Doubles division, the 80-meter distance can be divided alternately between partners. In the HYROX Relay division, one team member completes the 80-meter portion.

5th HYROX Station: 1,000-Meter Rowing

The official HYROX Rowing distance is 1,000 meters for all divisions. Open and Pro participants complete the full 1,000 m. The Doubles division divides the 1,000 m distance according to the team’s strategy, while in the Relay division, one team member is assigned to the rowing station.

6th HYROX Station: 200-Meter Farmer’s Carry

All HYROX divisions complete a distance of 200 meters while carrying two kettlebells. The official kettlebell load specifications are as follows:

7th HYROX Station: 100-Meter Sandbag Lunges

All divisions complete 100 meters of walking lunges with a sandbag across the shoulders. The official sandbag load specifications are:

8th HYROX Station: 100 Wall Ball Repetitions

All divisions complete 100 valid Wall Ball repetitions to the designated target height, with each repetition required to meet HYROX standards. The Wall Ball weight specifications are as follows:

FAQ

Can beginners compete in HYROX Doubles with a partner right away?

Absolutely. The HYROX Doubles division is one of the most popular options for beginners because the workload at the workout stations can be shared between two people, making physical fatigue more manageable when experiencing the race atmosphere for the first time.

Can training for HYROX Pro be done in a home gym or commercial gym?

Absolutely. Strength training for the Pro division can be done in a personal home gym or commercial gym by providing functional equipment such as a weighted sled, heavy kettlebells, sandbags, wall balls, and cardio ergometers. Consult your gym equipment needs with Strengthbae.

How do you set up gym equipment for HYROX training at home?

To set up a HYROX training area at home, you can start with compact equipment such as kettlebells, HYROX sandbags, wall balls, and rubber mats. As your training progresses, you can add cardio equipment and a weighted sled to your home gym.

Is there a difference in running distance between the Open and Pro divisions?

No. All individual HYROX divisions (Open and Pro) as well as HYROX team divisions (Doubles and Relay) cover the same total running distance of 8 km, divided into eight 1 km runs. The main difference between Open and Pro lies purely in the external load weights and workload distribution.

Prepare Your HYROX Performance with Strengthbae

Understanding the differences between the HYROX Open, Pro, Doubles, and Relay divisions helps you determine your training goals and choose the right equipment for race preparation. Whether you are training independently at home or designing a gym area, having sturdy equipment with precise specifications can improve the efficiency of your daily training sessions. To consult about gym equipment packages and officially warrantied gym equipment that resembles HYROX standards, you can contact the Strengthbae team for further consultation.

Strengthbae is a professional gym equipment brand that provides solutions for commercial gym businesses and home gyms. From racks and All in One Trainers to functional training accessories such as HYROX-standard sandbags, everything is available at Strengthbae.