One of the first questions people ask when they look at a HYROX race page is simple: which division do I sign up for? Open or Pro? Singles or Doubles? What is a Relay? Picking the wrong one is one of the easiest ways to turn a great first race into a long day.
Here is how the divisions actually work, what changes between them and how we help people pick the right one.
What stays the same in every division
Every HYROX race is the same format: a 1 km run, then a station, repeated eight times. That is 8 km of running and eight stations in a fixed order: SkiErg, sled push, sled pull, burpee broad jumps, row, farmers carry, sandbag lunges and wall balls. If you want a walkthrough of each one, read HYROX Stations Explained: All 8 in Race Order.
The running distance never changes. What changes between divisions is the weight you move, who you race with and how the work is shared. You also always start in a wave with people from your own division.
The details below come from the official HYROX 26/27 Singles, Doubles and Relay rulebooks. Always check the current rulebook for your event, because standards can change between seasons.
Singles: Open vs Pro
Singles means you race the whole thing alone: all 8 km and all eight stations. There are four Singles divisions: Women, Women Pro, Men and Men Pro. Open (the regular Women and Men divisions) and Pro use the same distances and reps. The difference is the load.
- SkiErg, row, burpee broad jumps: the same for everyone. 1,000 m ski, 1,000 m row, 80 m of burpee broad jumps.
- Sled push (4 x 12.5 m): Women 102 kg, Men and Women Pro 152 kg, Men Pro 202 kg. All weights include the sled.
- Sled pull (4 x 12.5 m): Women 78 kg, Men and Women Pro 103 kg, Men Pro 153 kg.
- Farmers carry (200 m): Women 2 x 16 kg, Men and Women Pro 2 x 24 kg, Men Pro 2 x 32 kg.
- Sandbag lunges (100 m): Women 10 kg, Men and Women Pro 20 kg, Men Pro 30 kg.
- Wall balls (100 reps): Women 4 kg, Men and Women Pro 6 kg, Men Pro 9 kg.
Notice that Women Pro uses the same weights as Men Open. That jump is real, especially on the sleds. Pro is built for people who already move heavy loads well while tired, not for people who want a harder badge on their first race.
Doubles: two people, one finish time
Doubles is a team of two. There are Women, Women Pro, Men, Men Pro and Mixed (one woman and one man). Here is what surprises most people:
- You both run every kilometer. The full 8 km, side by side. If one partner runs ahead, it is a 1 minute penalty.
- You split the station work. The reps and meters are shared, and you decide who does what. While one partner works, the other rests.
- The weights are not cut in half. Doubles uses the same loads as Singles. Mixed Doubles uses the Men Open and Women Pro weights, and each partner throws wall balls to the target height for their own gender.
- You enter and leave each station together. The station cannot start until you are both there.
Doubles is a great first race for a lot of people. You still run the whole course, so it is a real test, but the station load is shared and it is a lot more fun with someone next to you. The skill is in the split. Put more of the sleds and carries on whoever is stronger there, and swap often on the machines and wall balls so neither of you hits a wall.
Relay: four people, two legs each
Relay is a team of four. Each person runs 2 x 1 km and does the two stations that follow their runs. The team decides who takes which legs. There are Women, Men and Mixed teams, and Mixed means two women and two men. Relay uses the Open weights.
Relay is the most social way to race and a good fit for a gym group or friends with very different fitness levels. It is also a smart way to feel race day before you take on the full distance.
Age groups
Your result is ranked overall in your division and inside your age group. Age groups run in five-year bands from Under 24 (16 to 24) up to 85 to 89, and your age on race day decides your group. You need to be at least 16 to race. You don't pick an age group. You pick a division, and the age group follows.
How to choose your division
Ask yourself four questions.
1. Can you run 8 km at an easy pace?
If not yet, look at Relay or Doubles for your first race, or give yourself more weeks before a Singles start. The running is most of the race in every division except Relay.
2. Can you move the Open sled weights for 50 m while tired?
Test it in training after a hard run. If the Open sled already feels close to your limit, Pro is not your division yet. Most people race Open.
3. Do you want to race alone or with people?
Some people love the full solo test. Others race better with a partner who keeps them honest on the runs. Both are real races.
4. What is your goal for this race?
If the goal is to finish and learn the format, choose the division that lets you move well from start to finish. You can always move up next time. If your goal is a podium spot, pick the division and age group you actually want to compete in and train for those exact weights.
Common division mistakes
- Signing up for Pro on a first race because Open sounds too easy.
- Thinking Doubles means half the running. It doesn't.
- Assuming Doubles weights are lighter. They are the same.
- Choosing a partner without ever training together or planning the split.
- Training with lighter sleds or wall balls than your division uses, then meeting the real weight on race day.
Where to start
Not sure which division fits you yet? Grab our free 2-week Hybrid Race Starter Plan. It lays out your first two weeks of runs, stations and strength, and by the end you will have a much clearer feel for where you stand.
Already signed up and want a plan built around your division and your weights? Hybrid Race Prep (8 Weeks) takes you through every station with progression built in. Want a coach to help you pick the division, set the split with a partner and adjust every week? That is what Founding 1:1 Hybrid Coaching is for.
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New State is not affiliated with HYROX®, DEKA, Spartan or any race organizer. This content is general fitness information, not medical advice. Check with a qualified professional before starting a new training program.