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HYROX is a fitness race gaining popularity worldwide. Combining 1km running with 8 functional workout stations, it allows everyone from beginners to top athletes to compete on the same course. This article explains the differences between each category, the weights and rules involved, and helps you choose the right category before registering for a competition!
＜Table of Contents＞
HYROX competitions follow a race format of 1km run × 8 sets, alternating with 8 workout stations in order.
1km Run → Ski Erg → 1km Run → Sled Push → 1km Run → Sled Pull → 1km Run → Burpee Broad Jumps → 1km Run → Rowing → 1km Run → Farmer's Carry → 1km Run → Sandbag Lunges → 1km Run → Wall Balls
This sequence is the same for all categories. The differences lie in the "weights/resistance" and "participation format (individual, doubles, or team)".
The Open category is the most popular in HYROX, recommended for beginners to intermediate participants.
| Exercise | Men | Women |
|---|---|---|
| Sled Push | 152 kg | 102 kg |
| Sled Pull | 103 kg | 78 kg |
| Farmer's Carry | 24 kg × 2 | 16 kg × 2 |
| Sandbag Lunges | 20 kg | 10 kg |
| Wall Balls | 6 kg (Height: 9 ft) | 4 kg (Height: 9 ft) |
Recommended for: First-time HYROX participants and intermediate athletes who train regularly at the gym.
The Pro category has the same race format as Open, but with heavier weights, making it more suitable for athletes. Top performers in this category may advance to the World Championships.
| Exercise | Men | Women |
|---|---|---|
| Sled Push | 202 kg | 152 kg |
| Sled Pull | 153 kg | 103 kg |
| Farmer's Carry | 32 kg × 2 | 24 kg × 2 |
| Sandbag Lunges | 30 kg | 20 kg |
| Wall Balls | 9 kg (Height: 10 ft) | 6 kg (Height: 9 ft) |
Recommended for: Advanced athletes who train regularly at high intensity and competitive-minded participants.
This category is for pairs. Both participants run the 1km together, while the workouts are divided between the two.
| Doubles Division | Men | Women | Mixed |
|---|---|---|---|
| Weight Settings | Same as Open | Same as Open | See details below |
Generally, same as Open men (difficulty and weights). Wall Ball is 6 kg, with target heights differentiated by gender. Details: here
Recommended for: Those who want to compete with friends or partners. Easier to join than Open.
This category is for teams of 4. Each member completes 1km run + 2 exercises, and the team collectively completes all 8 sets.
| Relay | Mixed-Gender Allowed |
|---|---|
| Weight Settings | Same as Open |
Recommended for: HYROX beginners and those who want to enjoy team competition.
Individual and Doubles divisions have age-based classes to ensure fair competition.
Pro division also provides age-specific results, with awards given in each age group.
"Elite 15" is a special category reserved for the top 15 athletes in the world. It is a highlight race of the HYROX World Championship, featuring those who achieve top times in the Pro category.
The appeal of HYROX is that everyone—from beginners to top athletes—can compete on the same course. The only differences between categories are weights and format, making it an inclusive fitness race for all.
Choose the category that fits your level and goals, and enjoy the HYROX race!
※The HYROX competition information on this site has been independently researched and compiled. For the most accurate details, please check the official website.
At FREELETICS GOALS Gym in Sakuragicho, Yokohama, you can train seriously for HYROX, and HYROX classes are available.
Perfect not only for those aiming to compete in HYROX, but also for anyone who wants to build basic fitness and enjoy moving their body!
More details here