Hyrox Pro vs Open weights, side by side
Pro is heavier at five of the eight stations and identical at the other three. The table shows each weight for men and women, taken from the official rulebook figures used in our station guides.
| Station | Open Men | Pro Men | Open Women | Pro Women |
|---|---|---|---|---|
| SkiErg 1000m | Same | Same | Same | Same |
| Sled push 50m | 152 kg | 202 kg | 102 kg | 152 kg |
| Sled pull 50m | 103 kg | 153 kg | 78 kg | 103 kg |
| Burpee broad jumps 80m | Bodyweight | Bodyweight | Bodyweight | Bodyweight |
| Row 1000m | Same | Same | Same | Same |
| Farmers carry 200m | 2 × 24 kg | 2 × 32 kg | 2 × 16 kg | 2 × 24 kg |
| Sandbag lunges 100m | 20 kg | 30 kg | 10 kg | 20 kg |
| Wall balls 100 reps | 6 kg to 3.00m | 9 kg to 3.00m | 4 kg to 2.70m | 6 kg to 2.70m |
Reps and distances are the same in every division. Pro Women use the same implement weights as Open Men at all five weighted stations, and only the wall ball target height differs (2.70m against 3.00m). The complete table for all divisions is on the weights page.
What the extra weight costs in time
The heavier sleds cost the most time: Pro Men take 0:40 longer on the sled push and 0:53 longer on the sled pull than Open Men in our data. For men the carry and the wall balls take about the same time despite the heavier loads, and Pro Men are faster everywhere else.
| Segment | Open Men | Pro Men | Pro vs Open (men) | Open Women | Pro Women | Pro vs Open (women) |
|---|---|---|---|---|---|---|
| SkiErg 1000m | 4:27 | 4:15 | −0:12 | 5:09 | 4:52 | −0:17 |
| Sled push 50m | 2:52 | 3:32 | +0:40 | 2:44 | 3:48 | +1:04 |
| Sled pull 50m | 4:41 | 5:34 | +0:53 | 5:29 | 5:48 | +0:19 |
| Burpee broad jumps 80m | 5:15 | 4:14 | −1:01 | 6:14 | 5:02 | −1:12 |
| Row 1000m | 4:46 | 4:31 | −0:15 | 5:23 | 5:04 | −0:19 |
| Farmers carry 200m | 2:02 | 2:02 | −0:00 | 2:10 | 2:29 | +0:19 |
| Sandbag lunges 100m | 5:00 | 4:51 | −0:09 | 4:52 | 5:02 | +0:10 |
| Wall balls 100 reps | 6:28 | 6:29 | +0:01 | 6:08 | 6:07 | −0:01 |
| Transitions (Roxzone) | 6:45 | 5:52 | −0:53 | 7:15 | 6:21 | −0:54 |
| Running, average per km | 4:59 | 4:29 | −0:30 | 5:34 | 4:57 | −0:37 |
Median splits from 224,008 recorded races. A plus sign means Pro is slower. The Pro field is faster at running and the lighter stations, so the figures show the load and the athletes together, not the load alone.
The Open and Pro fields compared
The Pro field is faster at every point of the distribution, but it is not an elite-only field: the median Pro Men finish is 1:18:16 and the 90th-percentile Pro Men finish is 1:41:27. Open Men have a median of 1:23:04.
| Open top 10% | Pro top 10% | Open median | Pro median | Open slowest 10% | Pro slowest 10% | |
|---|---|---|---|---|---|---|
| Men | 1:07:54 | 1:04:23 | 1:23:04 | 1:18:16 | 1:47:49 | 1:41:27 |
| Women | 1:15:01 | 1:10:01 | 1:30:39 | 1:24:49 | 1:56:30 | 1:50:11 |
Top 10% means the time that 10% of the field beat. Slowest 10% is the 90th percentile.
For the Open benchmarks by age see what is a good Hyrox time.
Who should enter Hyrox Pro
Enter Pro when you have raced Open at least once or twice, your times are near the top of your Open age group and you have trained the heavier sleds and carry. A useful check is the Pro median: 1:18:16 for men and 1:24:49 for women.
- Yes, consider Pro (rule of thumb): your best Open time is within about 5 minutes of the Pro median for your gender, you can push the Pro sled weight for 50m in training, and you can carry the Pro kettlebells for 200m in no more than two breaks.
- Not yet: it is your first race, or your Open time is well above the Pro median, or the Pro sled weight is a new load for you.
- Check the rules: eligibility and entry conditions for Pro are set by the organisers and can change by event and season. Read your event page and the current rulebook.
How training changes for Pro
Training for Pro adds heavy sled and carry work to a running-first plan, because those are the stations where the weights jump. Keep the same structure as the Hyrox training plan and replace race-weight station sessions with Pro weights from the second half of the plan.
The station-specific sessions list race weights for Open, and you can scale them to Pro from the table above. For grip work see the farmers carry guide and the grip training article.
Common mistakes
These 5 mistakes cost the most time or the most training weeks, and each one has a simple fix.
- Thinking Pro only changes the farmers carry. The carry is heavier, but so are the sled push, sled pull, sandbag lunges and wall ball. Check the table before you plan.
- Entering Pro to chase a ranking. The median Pro finisher is a good athlete. If your best Open time is slower than the Pro median for your gender, you will finish towards the back.
- Under-training the sleds. The Pro sled push is 50 kg heavier than Open for men. The first time you push 202 kg should not be on race day.
- Ignoring the selection effect. Pro athletes are quicker at running and burpee broad jumps as well as heavier at sleds, so the Pro medians say as much about the people as the weights.
- Switching without a plan. Move from Open to Pro after a block of heavy sled and carry work, not on a whim after one good race.
Frequently asked questions
Each answer starts with the short version, with detail after it where it helps.
What is the difference between Hyrox Pro and Open?
The format is identical. Pro uses heavier weights at the sled push, sled pull, farmers carry, sandbag lunges and wall balls. The SkiErg, row and burpee broad jumps are the same in both.
How much heavier is Hyrox Pro?
Pro Men push 202 kg and pull 153 kg versus 152 kg and 103 kg in Open. Pro Women push 152 kg and pull 103 kg versus 102 kg and 78 kg in Open. The Pro carry is 2 × 32 kg for men and 2 × 24 kg for women, the lunge sandbag is 30 kg and 20 kg, and the wall ball is 9 kg and 6 kg.
Is Hyrox Pro only for elite athletes?
No. In our data the median Pro Men finish is 1:18:16 and the 90th percentile is 1:41:27, so the Pro field includes plenty of recreational athletes as well as elites.
What time do I need to enter Hyrox Pro?
There is no standard in this guide. Check the entry rules of your event, since eligibility and entry conditions are set by the organisers. As a guide, a sensible rule is an Open time near the top 25% of your age group.
Do Pro athletes run faster?
Yes. The median Pro Men average about 4:29 per km across the eight runs against 4:59 for Open Men. That is partly selection and partly training.
Can I switch between Open and Pro between races?
Yes, you choose your division at entry, subject to the event’s rules. Many athletes race Open first and try Pro later.
Bottom line
Pro is Open with heavier sleds, carry, lunges and wall balls and a faster field, not a different sport. Race Open until your times are near the top of your age group and you have trained with the heavier loads, then try Pro. Use the pacing tool to set Pro targets from the Pro medians.