Choose the format as well as the load
A division determines who completes the work and which prescription applies. Choosing a category is therefore more than selecting a weight. Confirm the options offered for your event and the eligibility rules before buying a ticket.
Singles: Open and Pro
In Singles, you complete your own running and stations. Open and Pro use different prescribed loads for relevant stations. Open does not mean that the complete race is automatically suitable for someone without preparation.
Choose a category from your current capacity and goals. Check the current Singles rulebook for exact distances, loads, repetitions, age categories and standards.
Doubles: shared station work
Doubles lets two athletes share station work under the format’s rules while completing the required running together. Decide how you will divide tasks in advance rather than assuming either athlete can skip runs.
Read the relevant Doubles rulebook for team categories, permitted sharing, transitions and applicable loads. Pro Doubles is a separate prescription where offered.
Team Relay: a four-person format
Team Relay divides the race between four teammates. Each athlete is assigned work according to the relay rules. Check how runs and stations are allocated and where exchanges take place.
A shorter individual share can still contain demanding stations. Agree responsibilities and prepare each athlete for their own tasks instead of treating Relay as automatically easy.
Compare practical demands
Singles requires managing the complete individual workload. Doubles adds shared-work planning and partner communication. Relay adds task allocation and exchanges across a larger team. The best choice depends on your preparation and the experience you want.
Train with the relevant partners when possible. A plan that looks balanced on paper can change after running or repeated station work.
Verify exact loads and distances
Use the official rulebook for the event’s season and division. Check whether sled figures include the sled, whether carry weights refer to each implement, and which target applies to wall balls. Do not substitute the length of one sled lane for the full station distance.
This overview directs you to current prescriptions rather than treating an old table of weights as valid for every season.
Youth and competitive pathways
The Youngstars programme has its own age-adapted categories and rules. Adult loads and distances should not be used as a shortcut for youth participation.
Elite racing and qualification have separate published criteria. Entering a Pro category does not by itself establish an Elite entry. Check official requirements for the competition you intend to enter.
Next steps
Preparing for a first HYROX · The eight stations · Organise your training
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