HYROX Divisions explained

HYROX is a global fitness event that blends running with functional workouts. Its standardized format enables athletes to compete worldwide on equal footing. Whether you’re a beginner or a seasoned competitor, understanding the divisions and their specific requirements is key to planning your training and race strategy.

This guide dives into the HYROX divisions, the unique challenges of each, the weights used in workout stations, and the inspiring world records that push athletes to their limits.

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HYROX Divisions Overview

HYROX features multiple divisions to accommodate a variety of fitness levels, goals, and team formats:

1. Open Division: Designed for newcomers and recreational athletes. It features lighter weights, making it accessible yet challenging.
2. Pro Division: Tailored for advanced athletes, with heavier weights and higher demands on strength and endurance.
3. Doubles Division: A two-person team race where the workload is shared. You run together but split the workout stations strategically.
4. Relay Division: A four-person team event perfect for groups or gyms. Each participant completes two running segments and two workout stations.
5. Adaptive Division: A supportive and inclusive category for athletes with permanent impairments, featuring adjustments based on individual needs.

Each division is further divided by age groups, ensuring fair competition among athletes of similar ages.

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A Breakdown of the Eight HYROX Workout Stations by Division

The HYROX race format consists of 1 km of running followed by a functional fitness workout station, repeated eight times. Below are the details for each division:

1. SkiErg (1,000 meters)

• Weights and Rules:
  • All Divisions: No weight differences; the focus is on completing 1,000 meters.
  • Damper Settings:
    • Women: 5
    • Men/Women Pro: 6
    • Men Pro: 7

In team divisions (Doubles and Relay), participants can adjust the damper settings before starting but cannot change them mid-station.

2. Sled Push (50 meters)

• Weights by Division:
  • Women Open: 102 kg
  • Women Pro/Men Open: 152 kg
  • Men Pro: 202 kg
  • Doubles: Shares the weight for their division.
  • Relay: Uses Open division weights, split among team members.

This station requires immense leg strength and coordination, especially in the Pro division.

3. Sled Pull (50 meters)

• Weights by Division:
  • Women Open: 78 kg
  • Women Pro/Men Open: 103 kg
  • Men Pro: 153 kg
  • Doubles and Relay: Same weight standards as Sled Push for each respective division.

Grip strength, endurance, and a steady pace are essential for success here.

4. Burpee Broad Jump (80 meters)

• All Divisions:
  No weight differences. Athletes must jump forward from a burpee position, covering 80 meters in total.

This station tests agility and endurance, regardless of the division.

5. Rowing (1,000 meters)

• Weights and Rules:
  • Identical damper settings as SkiErg.
  • Distance: 1,000 meters for all divisions.

Rowing emphasizes both cardiovascular fitness and efficient pacing.

6. Farmers Carry (200 meters)

• Weights by Division:
  • Women Open: 2 x 16 kg kettlebells
  • Women Pro/Men Open: 2 x 24 kg kettlebells
  • Men Pro: 2 x 32 kg kettlebells
  • Doubles: Split the workload, with weights matching their respective division.
  • Relay: Open weights divided among team members.

Grip and core strength are critical to maintaining control over the weights during this station.

7. Sandbag Lunges (100 meters)

• Weights by Division:
  • Women Open: 10 kg
  • Women Pro/Men Open: 20 kg
  • Men Pro: 30 kg
  • Doubles: Split the workload as per division standards.
  • Relay: Uses Open division weights.

This station demands both lower-body strength and stability.

8. Wall Balls (Final Station)

• Reps and Weights by Division:
  • Women Open: 75 reps, 4 kg ball
  • Women Pro: 100 reps, 6 kg ball
  • Men Open: 100 reps, 6 kg ball
  • Men Pro: 100 reps, 9 kg ball
  • Doubles: Workload is shared; weights align with division standards.
  • Relay: Open division standards split among team members.

Target heights differ as well:

• Women: 2.7 meters
• Men: 3.0 meters

Wall Balls are a challenging finale, testing mental toughness and endurance after seven intense stations.

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Relay Division: Teamwork at Its Core

The Relay division is an exciting option for groups. Each member runs 2 kilometers and completes two workout stations. This format allows for specialization, letting teammates focus on their strengths, whether running or functional fitness. Open weights apply, making this division approachable for a wide range of participants.

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HYROX World Records: Pushing the Limits

World records in HYROX showcase the pinnacle of fitness. These incredible times highlight what’s possible with the right preparation and dedication.

• Men’s Pro: Hunter McIntyre – 53:22 (Stockholm, 2023)
• Women’s Pro: Lauren Weeks – 58:03 (Vienna, 2024)
• Men’s Open: Alexander Roncevic – 50:38 (Cologne, 2024)
• Women’s Open: Sinead Bent – 58:47 (London, 2024)
• Relay (Mixed): Team Rocket – 50:10 (Hamburg, 2024)

For Doubles and other specific age group records, consult the official HYROX website or reliable sources.

It’s important to note that HYROX records are constantly being challenged and broken as athletes continue to raise the bar for fitness excellence. The information presented here is based on the provided sources, and it’s always recommended to refer to the official HYROX website for the most up-to-date records.

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How to Choose the Right HYROX Division

When deciding which division to enter, consider:

• Your Fitness Level: Beginners often start in the Open division, while advanced athletes opt for Pro.
• Your Goals: Looking for personal growth, competition, or teamwork? Your aim will guide your choice.
• Training Experience: Evaluate your comfort level with running and functional fitness movements.

Don’t hesitate to start with a less demanding division and progress as you gain experience. The key is to enjoy the journey and celebrate your achievements.

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Conclusion

HYROX offers a unique, inclusive platform for fitness enthusiasts to test their endurance, strength, and determination. With multiple divisions, tailored weights, and a clear structure, there’s something for everyone. Whether you’re chasing a world record or completing your first race, HYROX is a thrilling challenge that celebrates the spirit of fitness and community.