How to Choose Between HYROX Open, Doubles, and Pro

Signing up for your first HYROX race is exciting. But when you land on the registration page and see multiple division options, it can get confusing fast. Open, Doubles, Pro — they all sound appealing in different ways. The good news is that each division exists for a reason, and picking the right one makes a big difference in your race experience.

This guide breaks down what each division involves, who each one suits best, and what you need to think about before you register.

What Each HYROX Division Actually Involves

Before comparing divisions, it helps to know what stays the same across all of them. Every HYROX race follows the same format: eight 1km runs, each followed by one functional workout station. The stations are always in the same order, regardless of your division. What changes is the weight used at certain stations, who you race with, and how the scoring works.

HYROX Open

Open is the entry-level division and the most popular one by far. It's where most first-timers start, and for good reason. The weights are manageable, the atmosphere is encouraging, and the focus is on finishing strong rather than competing for a podium.

Here's what you're working with at the key stations in Open:

• Ski Erg: 1,000m
• Sled Push: 50m at 102kg (men) / 72kg (women)
• Sled Pull: 50m at 78kg (men) / 57kg (women)
• Burpee Broad Jumps: 80m
• Rowing: 1,000m
• Farmers Carry: 200m at 2x24kg (men) / 2x16kg (women)
• Sandbag Lunges: 100m at 20kg (men) / 10kg (women)
• Wall Balls: 100 reps at 6kg (men) / 4kg (women)

Open suits anyone who can run consistently and handle moderate-weight functional training. Most athletes finishing Open fall between 55 minutes and 90 minutes. If you can run 5km without stopping and train with kettlebells or barbells regularly, Open is a solid starting point.

HYROX Doubles

Doubles follows the same course and same weights as Open, but you complete it with a partner. You split the work at each station, alternating however you agree. Both partners run all eight 1km segments that part doesn't change.

This format changes the race dynamic significantly. Pacing becomes a joint effort, and communication matters more than individual fitness. Partners often divide stations in halves or quarters, depending on their strengths.

Doubles works well for athletes who want a social race experience, or those who aren't quite ready to grind through every station solo. It's also a smart choice if one partner is stronger on runs and the other is better at functional work. Play to your strengths and divide accordingly.

One thing to keep in mind: Doubles isn't easier just because you share the work. The competitive Doubles field can be intense, especially when teams have clearly mapped out their division strategy ahead of time.

HYROX Pro

Pro is a different beast. The weights jump significantly, and the field is made up of experienced, competitive athletes. This division rewards athletes who already perform well in Open and want a harder challenge.

Pro weight differences include:

• Sled Push: 125kg (men) / 87.5kg (women)
• Sled Pull: 100kg (men) / 72.5kg (women)
• Farmers Carry: 2x32kg (men) / 2x24kg (women)
• Sandbag Lunges: 30kg (men) / 20kg (women)
• Wall Balls: 150 reps at 9kg (men) / 6kg (women)

The wall ball rep count alone adds meaningful time. Combined with heavier sleds and carries, Pro demands serious strength endurance and aerobic capacity. Most competitive Pro athletes can run a sub-40 minute 10km and regularly train with heavy functional movements.

Pro is not a division to jump into for the experience. It requires honest self-assessment and consistent training at high loads over a sustained period.

Fitness Requirements and Honest Self-Assessment

Choosing a division comes down to where you honestly are right now, not where you hope to be on race day. Here's a simple breakdown to guide your choice:

Choose Open if you:

• Are racing HYROX for the first time
• Can complete moderate-weight functional movements with good form
• Run 3–5 times per week but aren't chasing a fast time

Choose Doubles if you:

• Have a partner at a similar fitness level
• Want the challenge of Open but with shared effort
• Are training together and want to race together

Choose Pro if you:

• Have completed Open and finished in the top tier of your age group
• Regularly train with heavy weights and can maintain pace under fatigue
• Have a solid aerobic base built over several years

Pacing and Strategy by Division

Pacing strategy shifts depending on your division, and this is where many athletes go wrong.

In Open, the biggest mistake is going out too hard on the first run. The sled push is station two. If your legs are already burning from a fast opening run, the sled becomes a wall. Aim for a controlled, steady pace on runs one through four, then push harder in the back half.

In Doubles, talk through your station splits before race day. Decide who handles which half of each station. Trying to figure that out mid-race wastes time and energy. Also, plan your run pacing together. One partner pushing harder can leave the other behind, which breaks rhythm.

In Pro, you need to respect the heavier loads from the start. Wall balls at 9kg for 150 reps at the end of a hard race can destroy an otherwise good finish. Train those specifically. Athletes who underestimate the wall balls in Pro often fall apart in the final kilometer.

After Your Race, Commemorate the Finish

Regardless of which division you choose, finishing a HYROX race is a real accomplishment. Many athletes who race marathons or take on Ironman 140.6 events also take on HYROX as part of their overall race calendar. It's that kind of event. It earns a spot on the wall.

Map Medal creates custom race posters for events just like this. Athletes across disciplines, from HYROX to half marathons, use them to mark their finish lines. If you're building a race wall or looking for a meaningful gift for a training partner, a custom poster is worth considering.

Choose Once, Train Hard, Show Up Ready

Start where your fitness honestly sits. Most first-timers belong in Open. Doubles is a great option for pairs who train and race together. Pro is for athletes who have already proven themselves at the Open level and are ready for a harder test.

The division you pick shapes your entire race day, including your pacing plan, your prep, and your experience at each station. Choose the right one, train for it specifically, and show up ready to finish strong.