My first Hyrox race was in the Open division. I had flown with my parents to the quaint town of Gdansk, Poland, the night before and had no idea what to expect. I was recovering from an Achilles tear brought on by a high-mileage training block, and my coach Dan had suggested I try Hyrox as a way to stay active during rehab.
By the time I stepped onto the start line in Gdansk, I hadn’t run for three months. I’d been maintaining my fitness with ergs and my Peloton, but I was nervous—not just because of the lack of running, but also because of the intimidating atmosphere. Walking into an arena filled with “athlete” backpacks, I couldn’t help but feel like I didn’t belong.
Fast forward a few months, and I’ve podiumed in every Hyrox race I’ve competed in—except one. I actually won that race in Gdansk, which led to an invitation to represent England at the World Championships in Nice just nine days later. I had no idea I’d snagged the final qualification spot.
When I arrived in Nice, I had barely touched a pro-weight sled apart from a few practice pushes in training.
Let’s just say it didn’t go as planned.
While my run in Nice was faster than in Poland, my overall time was over nine minutes slower. It felt like a completely different race—one I hadn’t trained for. Since that experience, I’ve learned a lot about how to train for both divisions and better understand what really separates Open from Pro.
What Really Makes Pro So Different?
1. The Running Feels Significantly Harder
In Hyrox, we talk a lot about running on compromised legs. By the third run in the Pro division, your legs have already pushed a 125kg sled—50% heavier than the Open weight for women. The first time I raced Pro, I completely underestimated the lactic acid build-up and how different my legs would feel.
2. Recovery Strategy Becomes Crucial
Everyone has their strengths and weaknesses in Hyrox. In the Pro division, it’s even more important to know where you can catch your breath. For me, burpees are my weak point, and rowing is my strength. So during each Pro race, I use the rowing station as a chance to lower my heart rate after the burpees.
3. You Can’t Muscle Through the Sled Pull
In Open, some stronger athletes can get away with pulling the sled without stepping back. I’m generally not one of them. In Pro, unless you’re an absolute powerhouse, relying solely on your arms for the sled pull is incredibly tough—especially since you’ll need those arms for burpees and the row right after. Master the walk-back technique.
4. The Competition Is Tougher
Athletes in the Pro division are generally faster and stronger. If you’re new to Pro, it’s essential to run your own race. It really is a different beast. Stick to your strategy and don’t get caught up chasing others.
5. Train Above the Weight
To feel comfortable on race day, train above the Pro weights. For example, I practiced the 24kg farmer’s carries by training with 36kg. For sleds, I pushed over 200kg in training. It builds both physical strength and mental confidence.
6. Fueling Becomes Even More Important
Energy depletion is real in Hyrox—but in Pro, it hits harder. Having a plan for nutrition during the race is key. Know how much glucose you’ll need and consider carrying an extra gel.
7. Wall Balls Are a Whole New Game
It might not seem like much, but adding 2kg to the wall ball is a 50% increase at the end of a race that already includes 50% increases across the board. For me, wall balls have been the area where I’ve invested the most time to improve.
Final Thoughts
Hyrox Pro isn’t just Open with heavier weights—it’s an entirely different race that requires a different strategy, training regimen, and mindset. Whether you’re stepping up for the first time or looking to improve, remember: respect the difference, train accordingly, and never underestimate the power of preparation.
