- Every division uses the same course: 8 x 1 km runs and eight stations in a fixed order.
- Pro keeps the distances but uses heavier loads on several stations.
- In Doubles both partners run every kilometre together and split the station work.
- In Relay each of four team members runs 2 km and completes two stations.
- Choose the division you can finish strongly, not the one that sounds most impressive.
Why the division you pick matters
It is easy to treat the division as a box you tick when booking. In practice it shapes your whole preparation. It decides how heavy the sleds and sandbag are, whether you can hand off the wall balls to someone else, and how long you will be on your feet.
The course itself does not change. Every division covers eight 1 km runs, and each run is followed by the same station in the same order: SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls. Loads and some standards vary by division and category, so check the current official HYROX rulebook for the exact numbers before you train at race weight.
Open: the standard individual race
Open is the individual division most people race. You complete every run and every station yourself, with men's and women's categories and results that can also be viewed by age group. The loads are set to be demanding but manageable for someone who trains regularly.
Open is the right first race for most people who can already run a few kilometres and are comfortable moving a heavy sled. It gives you a clean benchmark: your first Open time becomes the number you spend the next season trying to beat.
If you have never pushed a sled at race weight, test that before booking. The sleds are where under-prepared athletes grind to a halt, not the running.
Pro: same distances, heavier loads
Pro uses heavier loads on several of the strength stations, including the sleds, the farmers carry, the sandbag and the wall balls, while keeping the distances and rep counts the same. That changes the race more than you might expect. A sled that you could keep rolling in Open can stall repeatedly at Pro weight, and heavier lunges take a real toll on the final run.
Consider Pro once your Open stations are limited by fitness rather than strength: your sleds move without stopping, your lunges go unbroken and your wall balls come in a handful of big sets. At the very top of the sport there is also an elite level for professional athletes, but that is a different world from age-group racing.
Doubles: two athletes, one race
In Doubles, both partners run every 1 km together, then share the station work between them. Only one of you works at a time, and you can swap as often as you like. There are women's, men's and mixed pairs, and there is a Pro Doubles option with heavier loads for stronger pairs.
Doubles is less intimidating than Open because you get rest on every station, but do not mistake it for easy. You still run the full 8 km, usually faster than you would alone, and the partner who is recovering is expected to be ready the moment they tag back in. The guide on how to train for HYROX Doubles covers how to split the stations.
Relay: a team of four
In Relay, four people share one race. Each team member completes two 1 km runs and two stations, then tags the next athlete in the Roxzone. Teams can be all women, all men or mixed.
Relay is the lowest barrier to entry and the most sociable way to race. It suits workplace teams, friends of different fitness levels and gyms that want to take a group along together. Lycan Strength members and coaches travelled to London together to race a HYROX Relay, which is a good example of how a gym community can use it. More detail is in HYROX Relay: how it works and how to prepare.
How training changes with each division
The division you choose should shape your training, not just your entry. An Open athlete needs a big aerobic base and enough strength to keep the sleds moving. A Pro athlete needs all of that plus noticeably more leg and grip strength, so heavier sled work, loaded carries and lunges get more attention in the week.
Doubles changes the running more than anything. Because you rest on the stations, the runs are usually faster than they would be solo, so tempo and threshold running matter more. You also need to rehearse swaps with your partner so handovers are quick and nobody is left standing.
Relay athletes race only 2 km of running and two stations each, so the effort is much closer to a flat-out interval. Training shifts towards speed on your two stations and short, hard runs, plus practising the tag in the Roxzone. That makes Relay a good first step for someone who is not yet ready to train for the full distance.
How to choose your first division
Be honest about where you are now, then pick the option you could finish strongly in 12 to 16 weeks. As a rough guide:
- Choose Relay if you are new to training, or want a team day out with mixed abilities.
- Choose Doubles if you can run 5 km steadily but the thought of 100 wall balls alone puts you off.
- Choose Open if you can run 8 km, push a heavy sled and want your own benchmark time.
- Choose Pro only once your Open stations are strong and your runs, not the loads, are what limit you.
Results are ranked by age group within the individual divisions, and HYROX also offers adaptive divisions for athletes with impairments. Categories and rules are updated over time, so check the official HYROX site and rulebook when you book. If you are still at the stage of building the basics, start with HYROX training for complete beginners, and see how affiliated gym training fits in on the HYROX page.
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Questions
What HYROX division should I do first?
Open if you can already run 8 km and handle a heavy sled, Doubles if you want to share the station work, and Relay if you are new to training or racing as a group. Most first timers choose Open or Doubles.
Do both partners run in HYROX Doubles?
Yes. Both partners run every 1 km together, and only the station work is shared, with one partner working at a time.
Is HYROX Pro the same distance as Open?
Yes. Pro keeps the same runs, distances and rep counts but uses heavier loads on several stations. Check the official rulebook for current weights.
How many people are in a HYROX Relay team?
Four. Each person completes two 1 km runs and two stations before handing over to the next team member.
General guidance for healthy adults. If you have a medical condition, injury or are pregnant, check with a health professional before changing your training or diet.
