Hyrox divisions: Open vs Pro, Doubles and Relay explained

There are four Hyrox divisions you can enter as an individual (Women, Women Pro, Men, Men Pro), five Doubles divisions, three Relay divisions and a separate Adaptive race. That sounds like a menu. It's really one question: how heavy do you want it, and how many people do you want to share it with?

This guide covers every one of the Hyrox divisions, straight from the 26/27 official rulebooks: Open vs Pro, the Pro weights, how Doubles and Relay split the work, and which one to pick for your first race. Once you've chosen, the training is the part that decides your time, which is what a Hyrox app that adapts to your weak stations is built for.

Hyrox divisions at a glance

Every standard division races the same course. The singles rulebook is blunt about it: the divisions differ in sex and/or weight, and the running stays the same for everyone, 1 km before each station, 8 km in total. Nobody gets a shorter run because they picked an easier division.

Because the format never changes, picking a division is really picking a training target. Whatever you enter, the build looks broadly the same, and a free Hyrox workout plan for Open looks a lot like one for Pro with lighter sleds.

Races start in waves, and the rulebook says each start only ever includes racers from the same division. You won't be on a sled next to someone pushing a different weight in your wave. If you need the basics before the divisions make sense, start with the 8 Hyrox stations and the race format.

Open vs Pro: the weights

Open is the standard race. Pro is the same race with heavier loads. Here are the singles loads from the 26/27 rulebook, with the sled weights including the sled:

The wall ball target goes by sex, not division: 2.70 m for women and Women Pro, 3.00 m for men and Men Pro. The complete breakdown, with pound conversions and the Doubles and Relay tables, is in the official Hyrox weights by division.

Hyrox Pro weights: how big is the jump?

The Hyrox Pro weights are not "Open plus a bit". The rulebook sets Women Pro at exactly the Men Open loads, and Men Pro adds another 50 kg to both sleds, 8 kg per hand on the carry, 10 kg on the sandbag and 3 kg on the ball.

The running doesn't change, so the extra load lands entirely on the stations and on the runs straight after them. A heavier sled is a slower sled, and a slower sled means more time with your legs under load before kilometer three. That is why Pro is a different race, not a badge.

Who should race Pro?

There's no official strength test for Pro, so read this as coaching judgment rather than a rule. Pro makes sense when the Open stations no longer limit you: the sleds move steadily, the carry and lunges don't fall apart, and your finish time is mostly decided by the running. If the sleds already slow you to a crawl at Open weight, Pro will make that worse, not more impressive.

For context on where finish times land in each division, average Hyrox finish times are broken down by Open, Pro and Doubles. Your time in Open tells you far more about your readiness for Pro than any gym number does.

Age groups

Individual results are ranked overall and by age group, in five-year bands from under 24 (16 to 24) up to 85 to 89. Your age group is set by your age on race day. The rulebook also lets athletes race Pro up to and including the 80+ age groups at regular events, though racers aged 60 and above qualify for the World Championships through Open only.

Official rankings are based on biological sex at birth. The rulebook allows anyone racing for recreation only, outside the official rankings, to register under their gender identity.

Hyrox Doubles divisions

Doubles is two people, one race. The doubles rulebook lists five divisions:

• ›Doubles Women and Doubles Women Pro (two women)
• ›Doubles Men and Doubles Men Pro (two men)
• ›Doubles Mixed (one woman, one man)

The rules that define Doubles:

1. ›You run together. Both partners run the full 1 km between every station. If one runs ahead, it's a 1-minute penalty, and more than 3 penalties for not staying together puts the team out of competition.
2. ›You split the stations however you like. The rulebook's example is "you go, I go" on the row: one partner rows a self-selected distance, then you switch, and repeat until the 1,000 m is done.
3. ›The resting partner stays on their feet. No kneeling, sitting or lying down during the stations.
4. ›You finish when the second person finishes. The team's time is taken from the later of the two chip reads.

The loads are the singles loads for each tier: Doubles Women uses the Women Open weights, Doubles Men, Doubles Women Pro and Doubles Mixed all use the Men Open loads, and Doubles Men Pro uses the Men Pro loads. That Mixed detail catches a lot of pairs out. The women's partner in a Mixed pair races the 152 kg sled push and 103 kg sled pull, not the women's loads.

A Doubles team's age group is set by the average age of the two partners on race day.

Hyrox Relay divisions

The Hyrox Relay is four people sharing one race. The relay rulebook lists three divisions: Women (four women), Men (four men) and Mixed (two women and two men).

How the Hyrox Relay works:

• ›Each member runs 2 x 1 km and does 2 stations. Which runs and stations each person does is entirely up to the team.
• ›Back to back is allowed. One member can do two runs and two stations in a row, or do one leg and come back later.
• ›Exchanges happen in the Transition Zone with a high five. If someone does two legs back to back, they still have to run through the Transition Zone after each station so their timing chip is read, or it's an automatic penalty.
• ›Weights are the Open loads by sex. Women use 102 kg push, 78 kg pull, 2 x 16 kg carry, 10 kg sandbag and a 4 kg ball. Men use 152 kg, 103 kg, 2 x 24 kg, 20 kg and a 6 kg ball. There's no Pro Relay.

Relay age groups are simpler than the individual ones: Under 40 and 40+, based on the average age of the four members.

The tactical part of Relay is assigning stations. The strongest person on the sleds should probably take the sled push or the sled pull, and the best runner should take runs that don't follow the heaviest stations. Just remember everyone runs exactly the same distance.

Hyrox Adaptive

Adaptive racers have their own adaptive rulebook. The 26/27 edition lists 13 Adaptive divisions, grouped by impairment (lower limb, upper limb, short stature, vision, hearing, neurological and seated), each with its own movement standards, and in a few cases a different running or pushing distance. It deserves more than a paragraph in a post about weights, so the short version here is: it exists, it's official, and the details live in that rulebook.

Which Hyrox division should you pick?

The honest decision tree:

• ›First race, solo: Open. Always. You'll learn the course, the Roxzone, the pacing and the stations at the standard weight. Pro can wait one race.
• ›First race, nervous: Doubles. You still run all 8 km, but every station is shared, which makes the strength side far more forgiving.
• ›With friends or a gym crew: Relay. Each person does a quarter of the race, so it's the gentlest introduction there is.
• ›Experienced and strong: Pro, once your Open result says the stations are no longer what's slowing you down.

Whatever you choose, the training is broadly the same: an aerobic base for the running, strength for the stations, and practice running on tired legs. That's the core of training for your first Hyrox, and the division only changes how heavy the station work needs to be. The sessions themselves come down to a handful of Hyrox workouts that mix runs and stations.

Notes for women and Mixed pairs

Women race one of two load tiers: the Women Open loads (singles, Doubles Women and Relay) or the Men Open loads (Women Pro, Doubles Women Pro and Doubles Mixed). The wall ball target is 2.70 m in every one of them. All the numbers in one place are in hyrox weights women.

Mixed pairs should agree before race day who takes which share of the sleds, because both partners are working with the Men Open loads. The full table for hyrox mixed doubles weights shows exactly what you'll be pushing, pulling, carrying and throwing.

How exrsz handles your division

exrsz builds a periodized plan from your race goal, schedule, level and equipment, so the station strength work matches the loads of the division you've entered, and the running and lifting sit in one plan. It adapts each week to how you actually trained and reshuffles missed sessions instead of stacking them.

FAQ

What are the Hyrox divisions?

Singles has four divisions: Women, Women Pro, Men and Men Pro. Doubles has five (Women, Women Pro, Men, Men Pro and Mixed), Relay has three (Women, Men and Mixed), and Adaptive racing has its own rulebook.

What are the Hyrox Pro weights?

Under the 26/27 rulebook, Women Pro uses the Men Open loads: 152 kg sled push, 103 kg sled pull, 2 x 24 kg carry, 20 kg sandbag and a 6 kg wall ball. Men Pro uses 202 kg, 153 kg, 2 x 32 kg, 30 kg and a 9 kg wall ball.

How does the Hyrox Relay work?

Four people share one race. Each member runs 2 x 1 km and completes 2 stations, the team decides who does which, and exchanges happen in the Transition Zone. Relay uses the Open weights for each member's sex.

Is Hyrox Pro harder than Open?

Yes. The running is identical, but every weighted station is heavier, and Women Pro uses the Men Open loads. Most people should race Open first.

Do Doubles partners run every kilometer?

Yes. Both partners run every 1 km together; running ahead earns a 1-minute penalty under the doubles rulebook. Only the station work is shared.