When choosing a HYROX division as a first-timer, you can start with Doubles or Relay. In Doubles both of you run all 8km, and only the stations can be split freely. The Relay is 4 people, each doing a 2km run and 2 stations: one quarter of the Open division, where one person does it all.
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If you dislike running, the Relay; if you can run but worry about the weights, Doubles. What Doubles halves is only the stations; not 1m of the run is reduced. Mix these up and the hardest part is what is left.
Key points
- Singles are Open and Pro. The difference is only the weights; distance and reps are the same
- In Doubles both run the 8km of running. Splitting the stations is free
- The Relay is 4 people. Each does a 2km run and 2 stations
List of HYROX divisions (Open, Pro, Doubles, Relay)
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| Division | Number of people | Run | Event | Weight |
|---|---|---|---|---|
| Open (Men's, Women's) | 1 person | 8km | All 8 | Standard |
| Pro (Men's, Women's) | 1 person | 8km | All 8 | One step heavier |
| Doubles (Men's, Women's, Mixed) | 2 people | 8km each | Split between the 2 | Standard |
| Pro Doubles (Men's, Women's) | 2 people | 8km each | Split between the 2 | One step heavier |
| Relay (Men's, Women's, Mixed) | 4 people | 2km each | 2 each | Standard |
Weight numbers are in the division-by-division table in the article on the distances and weights of the 8 events.
Doubles vs Relay by amount per person
The differences between divisions are easier to see in terms of how much one person moves. Calculated with men's standard weights.
| Open | Doubles (if split in half) | Relay | |
|---|---|---|---|
| Run | 8km | 8km | 2km |
| Number of stations | 8 | 8 (half the amount) | 2 |
| Wall ball | 100 reps | 50 reps | 100 reps if you take it |
| SkiErg and Row | 1,000m each | 500m each | 1,000m if you take it |
What Doubles reduces is only the stations. The run is the rule that both run 1km every time, so the 8km is not reduced by even 1m. If one goes ahead, a 1-minute penalty applies.
The Relay cuts both run and stations to a quarter (8km ÷ 4 = 2km, 8 stations ÷ 4 = 2 stations). But the stations you take, you do all alone. If you take the wall balls, the 100 reps are yours alone.
Doubles rules: the run cannot be shared
- Both run the full 1,000m together each time
- You enter the station area as 2 and leave as 2
- How to split the stations is free. You can swap any number of times (example: the row in 250m pieces)
- The side resting stays standing. No kneeling or sitting
- Do not pass the kettlebell or sandbag forward (pass sideways or back)
- Wall balls are dropped to the floor or handed over. Throwing to pass means that rep does not count
A comparison of splits that counts even the number of swaps is in the article on how to split Doubles.
Because the split is free, you can also set it up as "one takes all the sleds, the other all the wall balls." The more the 2 differ in strong events, the more advantageously you can pair.
Relay rules
- A team of 4. You cannot start with fewer than 4
- One person takes a 1km run twice, with the 2 stations that follow
- Who takes which is free. You can take 2 legs in a row
- Exchanges are at the designated place, with a high-five
- Mixed is 2 women and 2 men
The only difference between Open and Pro is weight
Distance and reps are the same; only the weights differ. For men, the sled push goes from 152kg to 202kg, and the wall ball from 6kg to 9kg. Women's Pro is the same weight as men's Open.
The Pro division is sometimes held on set days. At the Osaka race in Jan 2027, Singles Pro is on Friday only and Pro Doubles on Saturday only (the Japan races article).
The official fitness test as a guide for choosing a division
The official site has a fitness test for choosing a division. You do the following 6 back to back and measure the time.
| Order | Event | Amount |
|---|---|---|
| 1 | Run | 1,000m (outdoors, or treadmill at 2% incline) |
| 2 | Burpee broad jump | 50 reps (90cm each) |
| 3 | Stationary lunge | 100 reps |
| 4 | Rowing | 1,000m |
| 5 | Push-ups with hands lifted off the floor | 30 reps |
| 6 | Wall ball | 100 reps (men 6kg, women 4kg) |
| Time taken | Official guide |
|---|---|
| 15–25 minutes | Open or Pro |
| 25–35 minutes | Open |
| 30–40 minutes | Doubles |
| 35–45 minutes | Relay |
The ranges overlap. The same page also says there is no cutoff or qualification, so you can enter any division. It is only a yardstick for choosing.
With 1 wall ball, you can try everything except the rowing at home or in a park. The gap from the race volume is calculated in the fitness test article.
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RecommendedSee it on Rakuten IchibaSee it on Yahoo! Shopping JapanWhich division suits you?
- Open: you want to go through 8km of running and 8 stations alone
- Pro: you can go through at Open weights and want to go up one step
- Doubles: you can run 8km but worry about the weights. You have a partner strong in different events
- Relay: you dislike running and want to try from a 2km run and 2 stations
Doubles does not reduce the run, so if 8km worries you, the Relay is another way to choose. For any division, looking first at the penalty list for time added for infractions and at the wall ball article for ball weights keeps you from panicking on the day.
Age groups
Rankings come out per division overall and per age group. Singles and Doubles have 14 groups: 16–24, 25–29, then in 5-year steps up to 85–89. The Relay splits into "under 40" and "40 and over" by the average age of the 4. Age is counted on race day.
FAQ
Which division should a HYROX beginner start with?
By the official fitness test, 30–40 minutes points to Doubles and 35–45 minutes to Relay. There is no cutoff or qualification, so you can enter any division.
How heavy is Mixed Doubles for a man and woman pair?
The same weights as men's Open. Only the wall ball target differs: men's 3.00m, women's 2.70m.
Can the same person run consecutive legs in the Relay?
Yes. But even when you take consecutive legs, you must pass through the exchange zone each time. If you do not, a penalty is applied automatically.
Can I enter if I have health concerns?
If you have a medical condition or concerns, talk to a doctor before you apply. Exercise puts load on the body.
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Related reading
HYROXHYROX Penalty List: 15-Second, 30-Second, 2-Minute and Disqualifying Violations (2026/27 Official)A full list of HYROX penalties. The heaviest is a short run lap: missing 1 lap costs 3 to 7 minutes. A station violation is 15 seconds each, and using your own chalk is 2 minutes. From the 2026/27 official rulebook, I tabled the violations by the time they add and also sorted out the rules on outside help.Oct 18, 2026
