HYROX offers different race divisions to match your fitness level and goals. The two main individual options are Open and Pro. While both follow the exact same race structure and running volume, the key differentiator boils down to one major factor: the weight you have to move at each station.
Open uses the standard race weights, making it the most common entry point for first-time athletes and experienced recreational competitors. Pro cracks up the load significantly, targeting seasoned functional fitness athletes and those looking to push their physical limits.
Before you sign up and lock in your training block, you need to know exactly what you're stepping into. The gap between Open and Pro weights is massive and will completely dictate your pacing strategy. Here is the ultimate breakdown of the exact weights for every division and category.
Comparing HYROX Open and Pro Divisions
No matter which division you choose, everyone runs the exact same 8km total (split into eight 1km blocks). The structural flow is identical. You'll tackle the SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Rowing, Farmers Carry, Sandbag Lunges, and Wall Balls in the exact same order.
However, the Pro division shifts the focus from pure cardio output to a brutal test of strength endurance. Additionally, Pro divisions are the category used for World Championship qualification rankings, meaning movement standards (especially Wall Ball target heights) are strictly judged.
Quick Comparison
| Feature | Open | Pro |
|---|---|---|
| Running | Same 8km | Same 8km |
| Weight | Standard race load | Heavier competition load |
| Best for | First-time racers | Experienced athletes |
| Qualification | No | World Championship pathway |
| Strength demand | Moderate-high | Very high |
Official Weight Standards: Open vs. Pro
The weight jump from Open to Pro isn't a minor tweak. Depending on the station, Pro weights are typically 30% to 60% heavier than Open. To save you the headache of conflicting stats, here are the official HYROX weight standards (including the weight of the sled itself) for both individual divisions.
Men's Weights Breakdown
For guys, moving up to Pro introduces a massive 73kg (160 lbs) jump on the Sled Push alone, which will absolutely redline your heart rate if your legs lack the horsepower.
| Station | Open Weight | Pro Weight |
|---|---|---|
| 1. Sled Push (4 x 12.5m) | 152 kg (335 lbs) | 225 kg (495 lbs) |
| 2. Sled Pull (4 x 12.5m) | 103 kg (227 lbs) | 153 kg (337 lbs) |
| 5. Farmers Carry (200m) | 2 x 24 kg (53 lbs) | 2 x 32 kg (70 lbs) |
| 7. Sandbag Lunges (100m) | 20 kg (44 lbs) | 30 kg (66 lbs) |
| 8. Wall Balls (100 Reps) | 6 kg (13 lbs) to 10ft | 10 kg (22 lbs) to 10ft |
Women's Weights Breakdown
For women, the Pro division heavily taxes your grip and lower body endurance, featuring a 45kg (100 lbs) increase on the Sled Push and double the sandbag weight on the lunges.
| Station | Open Weight | Pro Weight |
|---|---|---|
| 1. Sled Push (4 x 12.5m) | 102 kg (225 lbs) | 147 kg (324 lbs) |
| 2. Sled Pull (4 x 12.5m) | 78 kg (172 lbs) | 103 kg (227 lbs) |
| 5. Farmers Carry (200m) | 2 x 16 kg (35 lbs) | 2 x 24 kg (53 lbs) |
| 7. Sandbag Lunges (100m) | 10 kg (22 lbs) | 20 kg (44 lbs) |
| 8. Wall Balls (100 Reps) | 4 kg (9 lbs) to 9ft | 6 kg (13 lbs) to 9ft |
Physical Demands & Strategic Considerations
- Strength Endurance is King: The Pro division isn't just about being able to lift the weight once; it's about moving heavy loads under extreme cardiovascular fatigue. The extra weight builds up systemic lactic acid, heavily impacting your running splits right after the station.
- Grip Strength Will Fail You: The Pro Sled Pull and the heavier Farmers Carry will absolutely fry your forearms and hands. If your grip strength is a bottleneck, you'll waste valuable time resting between chunks of distance.
- Aggressive Pacing Will Ruin Your Race: In the Open division, you can occasionally "fly and die" on the weighted stations and recover during the run. In Pro, if you attack the sleds too aggressively, you risk blowing up early and walking the rest of the 8km.
- Longer Recovery Windows: Because the heavy loads keep your heart rate spiked in the red zone for longer, your transition times and the first 200 meters of each subsequent run will feel significantly tougher.
Doubles and Team Event Variations
If you aren't flying solo, HYROX offers Doubles (Men's, Women's, and Mixed) and 4-Person Relay options.
Women's & Men's Doubles: You and your partner will run together but split the station work however you like. A Men's Open Doubles team uses Men's Open weights; a Women's Pro Doubles team uses Women's Pro weights.
Mixed Doubles Rule: Mixed Doubles does not use women's weights for the entire team. Each athlete follows the weight standard for their own gender division. For example, the male partner pushes the 152kg sled for his distance, and the female partner takes over to push the 102kg sled for hers.
Relay Teams: Relay divisions always utilize the standard Open weights for the respective gender of the person executing that specific leg of the race.
Which Division Should You Choose?
Go with Open if:
- This is your very first HYROX and you want to baseline your fitness without getting crushed by the weights.
- You have a pure running or hybrid endurance background but haven't spent serious time under a heavy barbell or strength training.
- You want to focus on keeping transitions tight and maintaining a fast, continuous flow state throughout the entire race.
Step up to Pro if:
- You have a strong CrossFit, powerlifting, or functional strength background and can easily manage the Pro weights in training.
- Your Open finish time is already highly competitive (e.g., sub-70 minutes for men, sub-75 minutes for women).
- You want a harder test and enjoy competing in a more performance-focused field.
A Simple Rule of Thumb:
- First HYROX? Go with the Open division.
- Finished an Open race comfortably? Time to consider Pro.
- Constantly struggling or gassing out on the sleds/farmers carry? Stay in Open until you build your strength base.
- Regular strength athlete or powerlifter? Pro may fit you perfectly, provided your engine can handle the running.
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