Blog, Race Formats
HYROX Open vs Pro: Which Division Should You Enter?
Jun
Open or Pro? It’s one of the most common questions before registering for HYROX. The answer depends on where you are in your training — not where you aspire to be. Here’s a clear breakdown.
HYROX Open Weights vs Pro Weights: The Full Difference
The jump from HYROX Open weights to Pro weights is the defining factor between the two divisions. Here’s the complete comparison:
| Station | Open Men (hyrox open weights) | Pro Men (hyrox pro weights) |
|---|---|---|
| Sled Push | 152 kg (335 lb) | 202 kg (445 lb) — 50 kg heavier |
| Sled Pull | 103 kg (227 lb) | 153 kg (337 lb) — 50 kg heavier |
| Farmers Carry | 2 × 24 kg (2 × 53 lb) | 2 × 32 kg (2 × 71 lb) — 8 kg heavier per hand |
| Sandbag Lunges | 20 kg (44 lb) | 30 kg (66 lb) — 10 kg heavier |
| Wall Balls | 6 kg (13 lb) / 10 ft | 9 kg (20 lb) / 10 ft — 3 kg heavier |
| Station | Open Women (hyrox open weights) | Pro Women (hyrox pro weights) |
|---|---|---|
| Sled Push | 102 kg (225 lb) | 152 kg (335 lb) — 50 kg heavier |
| Sled Pull | 78 kg (172 lb) | 103 kg (227 lb) — 25 kg heavier |
| Farmers Carry | 2 × 16 kg (2 × 35 lb) | 2 × 24 kg (2 × 53 lb) — 8 kg heavier per hand |
| Sandbag Lunges | 10 kg (22 lb) | 20 kg (44 lb) — 10 kg heavier |
| Wall Balls | 4 kg (9 lb) / 9 ft | 6 kg (13 lb) / 10 ft — 2 kg heavier, 1 ft higher target |
For the full multi-division weights guide including Doubles and Relay loads, see HYROX Weights: Complete Guide.
The Core Difference: Weight
Both divisions follow the same format: 8 runs of 1 km, 8 stations in the same order. The only difference is how much the five weighted stations weigh.
| Station | Open Men | Pro Men | Open Women | Pro Women |
|---|---|---|---|---|
| Sled Push | 152 kg | 202 kg | 102 kg | 152 kg |
| Sled Pull | 103 kg | 153 kg | 78 kg | 103 kg |
| Farmers Carry | 2 × 24 kg | 2 × 32 kg | 2 × 16 kg | 2 × 24 kg |
| Sandbag Lunges | 20 kg | 30 kg | 10 kg | 20 kg |
| Wall Balls | 6 kg / 10 ft | 9 kg / 10 ft | 4 kg / 9 ft | 6 kg / 10 ft |
The jump is substantial. 50 kg more on the sled and 3 kg more on wall balls after 7 km of running are significant differences — not minor adjustments.
Who Should Enter Open
- First-time racers. Even elite athletes benefit from doing Open first — the race format itself requires calibration.
- Athletes finishing in over 1:10 (men) or 1:15 (women). Pro is competitive at sub-1:00 for men. If your Open time is 1:25, Pro will be a very long, difficult day.
- Athletes who haven’t trained specifically for HYROX. General fitness does not directly translate to HYROX performance. Open rewards race-specific preparation; Pro punishes the unprepared.
- Athletes who can’t complete 100 wall balls at Pro weight in training. If you haven’t tested this, assume you’re not ready.
Who Should Consider Pro
Pro is the right choice when all of these are true:
- You consistently finish in the top 10–15% of Open for your gender
- Your Open finish time is sub-1:05 (men) or sub-1:10 (women)
- You’ve trained all weighted stations at or near Pro weight
- You’re running comfortably at 4:30–5:00/km pace for sustained efforts
- Your goal is rankings or podium, not personal achievement
The Most Common Mistake: Going Pro Too Early
More athletes enter Pro before they’re ready than the reverse. The logic is usually: “I’m fit — Open would be too easy.” The result is a slower time than their Open PR, a brutal experience, and often some demoralization.
Open is not easy. Open at full effort, well-paced, with months of specific training is genuinely hard. Sub-1:00 Open Men is an excellent result. There is plenty of room to improve in Open before Pro becomes necessary.
Doubles and Relay: Alternatives Worth Considering
Doubles (you + a partner) is an underrated choice for first-timers — you alternate stations while both running every 1 km. You still get the full race experience but with a recovery period between station efforts. Doubles is genuinely competitive and has strong field sizes.
Relay (team of 4, each doing 2 runs and 2 stations) is the lowest individual intensity option — a great team experience and a good introduction to the HYROX format.
Frequently Asked Questions
What is the weight difference between HYROX Open and Pro?
Pro weights are approximately 30–50% heavier across weighted stations. For men: sled push 152 → 202 kg, farmers carry 2×24 → 2×32 kg, wall balls 6 → 9 kg. For women: sled push 102 → 152 kg, farmers carry 2×16 → 2×24 kg, wall balls 4 → 6 kg.
Can beginners enter HYROX Pro?
Technically yes — there’s no formal qualification requirement. But it’s strongly inadvisable for first-timers. The heavier loads and competitive field make Pro significantly harder. Complete at least one Open race before considering Pro.
How do I know when I’m ready to move from Open to Pro?
When you’re consistently finishing in the top 10–15% of Open for your gender, your time is sub-1:05 (men) or sub-1:10 (women), and you’ve successfully trained all five weighted stations at Pro weight in simulation workouts. All three criteria, not just one.
Is there a formal qualification process to enter Pro?
No. Any athlete can register for Pro. The division is self-selected — there are no qualifying standards or minimum performance requirements.
Related: Beginner Guide · 12-Week Training Plan · Pacing Guide · Pace Calculator
GridRox is not affiliated with or endorsed by HYROX GmbH. Division weights are based on current published standards and may be subject to change — verify at hyrox.com.
