Hyrox Open vs Pro: Weight Differences and Which Division to Choose

In Hyrox, Open and Pro race exactly the same course: 8 km of running and the same 8 stations over the same distances. The only thing that changes is the weight, but the jump is big: 33% to 100% heavier depending on the station. Here is how the weights compare, how much time Pro usually costs and the benchmarks you should hit before moving up from Open.

Hyrox Open vs Pro: how much each weight goes up

SkiErg, burpee broad jumps and rowing are identical in both divisions. Sled weights include the sled itself. Women's Pro uses the same loads as Men's Open, apart from the wall ball target height. You can check any division, in kilos or pounds, in the Hyrox weights calculator.

How much time moving up to Pro costs

The running does not change, so nearly all the difference is in the weighted stations. An athlete who moves from Open to Pro at the same fitness level usually takes 5 to 12 minutes longer.

So if you come from Open, do not compare your Pro time with your old one: compare it with the Hyrox times by level and work out your Pro goal pace with the Hyrox calculator, which already adjusts station times by division.

When you are ready for Pro

There is no official requirement: anyone can sign up for Pro. But these benchmarks suggest you will enjoy the race instead of just surviving it:

If you hit three or four of these, Pro is a good challenge. If you hit none, you will get more out of improving your Open time. You can estimate your max squat without a true max test using the 1RM calculator.

Open or Pro depending on what you want

If you like the atmosphere but do not see yourself in Singles, Doubles and Relay use Open weights (except Pro Doubles). You will find typical finish times in Hyrox Doubles and Relay times.

How to prepare for the jump to Pro

1. Train the stations at Pro weight from the start of your block, even if you have to do fewer meters or reps at first.
2. Add two strength days a week: squats, deadlifts, loaded lunges and sled pushes. Strength matters even more in Pro than in Open.
3. Do wall balls in short sets (10-15) with the Pro ball and 5-10 second breaks. This is the station where most time is lost.
4. Do not cut your running. Half of your time is still running, and in Pro you arrive more tired at every kilometer.
5. Run a simulation at Pro weights 3 weeks out. There is one in week 9 of our 12-week Hyrox training plan, and you can work on technique for the heaviest stations with our guides to the sled push and sled pull and to burpees, rowing, farmers carry and lunges.

Once you have a Pro goal time, split it kilometer by kilometer and station by station with the Hyrox pacing calculator.

Frequently asked questions

Is Hyrox Pro longer than Open?

No. The distances and reps are the same: 8 km of running, 1,000 m on the SkiErg and rower, 50 m of each sled, 80 m of burpees, 200 m of farmers carry, 100 m of lunges and 100 wall balls. Only the weight changes.

Can I do Pro for my first Hyrox?

You can, but it rarely pays off unless you are already very strong and fit. Open teaches you the race, the Roxzone and pacing, and afterwards you know exactly what the jump will cost you.

What is the difference between Women's Pro and Men's Open?

They use the same loads on the sleds, farmers carry, lunges and the 6 kg wall ball. The only difference is the wall ball target height: 2.70 m (9 ft) in Women's Pro and 3.00 m (10 ft) in Men's Open.

Can I switch from Open to Pro after registering?

It depends on the event. Many let you change division from your account until a few weeks before, sometimes for the price difference. Check the terms of your registration.