The word “athlete” puts more people off HYROX than any sled. People who search for “HYROX athlete” are usually after a different question, one that isn't typed that way: is this for me, or only for people who already look like the ones in the videos?
The practical answer is short. A HYROX athlete is anyone entered in a HYROX race. There are no qualifying times, no selection, no entry test. What there is, is a set of divisions designed for people at different points on the journey, and that is what this article clears up: which divisions exist, what times people actually do, and how long it takes to prepare for your first race.
If you don't know yet how the day goes, start with the guide to the eight stations and the article on what happens in the race. Here we're talking about you, not the course.
What makes someone a HYROX athlete
The race is the same in every city in the world: 8 km of running split into eight 1 km sections, and at the end of each section a workout station, always the same eight and always in the same order. The full order, station by station, is in the article on the eight HYROX stations in race order.
It's this repetition that changes the whole picture. Because the course doesn't change from race to race, your time in Lisbon compares directly with your time in Cologne, and with that of anyone in your category anywhere in the world. That gives everyone who signs up something casual training never did: a comparable result, a starting point and a mark to beat next time.
That's why it makes sense to call someone who finishes in 1h50 an athlete. What defines a HYROX athlete isn't the time, it's having one.
The four divisions, and which one is yours
Most people signing up for the first time choose Open, and they choose well. The other three exist for those who already have races under their belt, or for those who want to go in with a partner.
| Division | Athletes | Running | Stations | Loads |
|---|---|---|---|---|
| Open | 1 | 8 km, all legs | all 8 | Open table |
| Pro | 1 | 8 km, all legs | all 8 | heavier |
| Doubles | 2 | 8 km, both together | all 8, split however you like | Open table |
| Relay | 4 | 2 km each | 2 each | Open table |
Open, the entry point
You do the whole race on your own, with the standard weights. It's the division for the vast majority of the field and where first-timers start. There's no time cap, which in practice means nobody pulls you off the course for being slow.
Pro, once you've done a few races
The format is exactly the same. What changes are the weights, which go up in five of the eight stations: the sled push, the sled pull, the farmer’s carry, the sandbag lunges and the wall balls. It's not a small difference, and it's not the place for a debut. The usual advice is to do two or three races in Open first, and only then think about Pro. The exact weights for each division are in the table in the article on the official HYROX weights.
Doubles, for those who don't want to go in alone
Two athletes, one race. Both run the eight kilometres together, side by side, and at the stations they split the reps however they like: half and half, or in chunks, depending on who's stronger at that movement. The loads are the Open ones. It's the format that usually wins over those who hesitate, because it takes away the scariest part, which is being out there alone.
Relay, for groups and companies
Four athletes, each doing 2 km of running and two stations. The individual effort is much lower than in any solo division, so this is the format that suits a group with very different levels, like a work team or a group of friends where not everyone trains.
What times people actually do
This is where the internet misleads the most, because almost everyone compares their imaginary time with the times in the pros' videos. It's worth looking at the real numbers.
| Profile | Men (Open) | Women (Open) |
|---|---|---|
| First race | 1h40 to 2h00 | 1h40 to 2h00 |
| Field average | about 1h25 to 1h35 | around 1h35 to 1h50 |
| Front room | under 1h20 | under 1h30 |
| Elite | under 1h00 | under 1h10 |
Two honest ways to read these numbers. First: published averages vary by source and by the set of races analysed, so read the table as ballpark figures, not official times. Second, and the one that matters: the averages are pulled down because they include lots of people already on their third or fourth race. People finishing their first one almost always finish between 1h40 and 2h00, and that's not failing at all. It's normal.
I'm over 40. Am I still an athlete?
Yes, and with your own age group. HYROX organises results into five-year age groups from 40 upwards, that is 40 to 44, 45 to 49, 50 to 54, and so on up to 85 to 89. Your age group is based on how old you are on race day, and each age group has its own ranking, which means you aren't being compared with 25-year-olds.
There's one rule to know: from age 60 you can't race in the Pro divisions. Anyone 60 or over competes in Open, with the Open table loads, and is still eligible for the rankings and for World Championship qualification. It's not a consolation division, it's the main division.
If you're in this age group and your starting point is still before all of this, the article on training after 50 and the Longevity programme make more sense as a first step than signing up for a race.
How long do I need to train before my first race
It depends entirely on where you're starting from, but there are two milestones that help you decide.
The first is being able to run 5 km straight without stopping. You do not need to be fast, you need to keep going. Since the race has eight 1 km runs, anyone who can do 5 km in one go has the running base sorted and can focus mainly on the switch between running and working under load, which is where HYROX really hurts.
The second is to have done each of the eight movements at least once with a coach watching. Not to get good at them, but to know what's coming. Nobody wants to discover the sled pull on race day.
With those two milestones sorted, three months of consistent training is usually enough to finish an Open race with dignity. The HYROX training plan has the week-by-week structure.
Where to train HYROX in Figueira da Foz
Revolution is a HYROX Official Training Club, which means it has the station equipment and training geared to the race format. HYROX classes use loads adjusted to whoever is in the room that day, not competition weights: if you've never touched a sled, you start with a sled you can push. If you want to know how a session runs from start to finish, it's all in the article on what a HYROX class is like.
You don't need to be signed up for any race to train like this. Most people who do HYROX at Revolution have never competed, and they train because they like the format: you run, you lift things off the floor, and it's done.
Your first class is free and needs no experience. Check the timetable, pick a time that suits you, and come along. If you would rather talk first, all the contact details are here, and the HYROX at Revolution page has the rest of the answers.
