What is HYROX Doubles?

HYROX Doubles is a team race format where two athletes compete together. Both partners run every 1km segment side by side, and split the work at each of the 8 functional workout stations however they choose (with two exceptions: Burpee Broad Jumps and Sandbag Lunges have special rules). There are three divisions: Men's Doubles, Women's Doubles, and Mixed Doubles.

Do both partners have to run every 1km in HYROX Doubles?

Yes. Both athletes must run every 1km segment together. They cannot be more than 15 seconds apart at any point during the run. Three distance infringements result in disqualification.

Can you split all stations in HYROX Doubles?

Most stations can be split however the team decides. However, Burpee Broad Jumps require both athletes to perform simultaneously side by side for the full 80m — they cannot be split. Sandbag Lunges have a special back-to-back swap rule where both athletes must cover the full 100m.

Is there a Mixed Doubles Pro division?

No. Mixed Doubles is Open only — there is no Mixed Pro division. Men's Doubles and Women's Doubles each have both Open and Pro divisions.

How do Sandbag Lunges work in HYROX Doubles?

One partner lunges while the other walks directly behind them. The sandbag cannot touch the floor during a swap. Partners exchange the sandbag back-to-back (not forwards). Both athletes must cover the full 100m — one lunging, one walking. Typically teams swap every 20-25m.

How fast should changeovers be in HYROX Doubles?

Changeover speed is a massive time differentiator. Elite teams swap in about 3 seconds per transition, trained teams in about 6 seconds, and novice teams take around 12 seconds. Across a full race with multiple swaps per station, the difference between elite and novice changeovers can exceed 70 seconds.

How are age groups determined in HYROX Doubles?

Age groups in HYROX Doubles are based on the average age of both partners. For example, if Partner A is 28 and Partner B is 34, the team's age group is based on an average age of 31.

Should we split stations 50/50 or have a specialist strategy?

It depends on your team. If both partners are similar in fitness, a 50/50 split is simplest and effective. If one partner is significantly stronger at certain stations, a specialist approach (60/40 or 70/30) can save time. The key is practising whatever strategy you choose — a smooth 50/50 beats a messy 70/30.

What's the best way to choose a HYROX Doubles partner?

Look for complementary strengths (one strong runner + one strong on stations), compatible pace (you need to run together), similar commitment level, and good communication. The ideal partner doesn't need to be equally fit — they need to cover your weaknesses while you cover theirs.

Can one partner rest while the other works at a station?

Yes, on all freely splittable stations. While one partner works (e.g., SkiErg, Rowing, Wall Balls), the other should stay active with light movement to keep warm. Standing completely still makes the transition back to running harder.

How do you train for HYROX Doubles specifically?

Focus on three areas: matched-pace running (practise running together at the slower partner's pace), changeover drills (station-specific transition practice), and partner station work (YGIG — You Go I Go formats). At least one shared training session per week is recommended in the 8-12 weeks before race day.

Free Guide

HYROX Doubles — The Complete Guide

Q: What are the weights for HYROX Doubles?

Weights are identical to individual HYROX divisions. Male partners use men's weights and female partners use women's weights. In Mixed Doubles, each partner uses their own gender's weight set. For example, in Men's Open Doubles: Sled Push 152kg, Sled Pull 103kg, Farmers Carry 2×24kg, Sandbag 20kg, Wall Ball 6kg.

Everything you need to race HYROX with a partner. Rules, station splitting strategy, changeover mechanics, and how to train as one team.

Divisions

Men's, Women's, Mixed

Stations

Split or share

Athletes

One team

PRO

Dashboard

Your training analytics

Station Allocator

Calculate optimal A/B split

PRO

Coordinated Plan

Build doubles training plan

PRO

Doubles Hub

Partnership management

How HYROX Doubles Works

HYROX Doubles follows the same format as the individual race — 8 rounds of 1km running alternated with 8 functional workout stations. The difference: you race as a team of two.

Both athletes start together and must complete every 1km run side by side. At each workout station, partners can split the work however they choose — with two important exceptions (Burpee Broad Jumps and Sandbag Lunges, covered below). The clock stops when both athletes cross the finish line.

The 15-Second Running Rule

Both athletes must run every 1 km segment together — side by side. They cannot be more than 15 seconds apart at any point. 3 infringements = disqualification after 3 distance infringements.

Why this matters: The running segments are the great equaliser. A faster runner cannot bank time by leaving their partner behind. The team must find a pace that works for both athletes — which means training together and knowing each other's comfortable running speed before race day.

The station advantage: Where doubles teams gain time is at the stations. Splitting 1,000m of SkiErg between two athletes means each person does only ~500m. Splitting 100 Wall Balls means ~50 each. This is why station changeovers and split strategy are the two biggest factors in a doubles race.

The 3 Doubles Divisions

HYROX Doubles has three categories, each with Open and/or Pro divisions. Weights are identical to the individual race — male partners use men's weights and female partners use women's weights.

Men's Doubles

Open Division

Pro Division

Women's Doubles

Open Division

Pro Division

Mixed Doubles

Open Division

Open only — no Mixed Pro

Station Weights by Division

Division	Sled Push	Sled Pull	Farmers	Sandbag	Wall Ball
Men's Open	152 kg	103 kg	2×24 kg	20 kg	6 kg (100 reps)
Men's Pro	202 kg	153 kg	2×32 kg	30 kg	9 kg (100 reps)
Women's Open	102 kg	78 kg	2×16 kg	10 kg	4 kg (75 reps)
Women's Pro	152 kg	103 kg	2×24 kg	20 kg	6 kg (100 reps)
Mixed Open (Male Partner)	152 kg	103 kg	2×24 kg	20 kg	6 kg (100 reps)
Mixed Open (Female Partner)	102 kg	78 kg	2×16 kg	10 kg	4 kg (75 reps)

In Mixed Doubles, each partner uses their own gender's weight set. Age groups are based on the average age of both partners.

Station-by-Station Splitting Guide

How to split each station, including the two exception stations with special rules.

SkiErg

Free Split1,000 m

Split however you like — one machine, swap at any point.

Recommendation: Split by distance (e.g. 500m each) or by the stronger SkiErg athlete doing 600m. Keep changeovers fast.

Sled Push

Free Split50 m

Split however you like — swap at any point on the 50m course.

Recommendation: Alternate every 10–15m or let the heavier/stronger partner take 30m. Keep momentum — stopping the sled costs more energy than a fast swap.

Sled Pull

Free Split50 m

Split however you like — swap the rope at any point.

Recommendation: Alternate by distance or let the partner with better grip strength take the majority. The sitting athlete should position themselves to swap immediately.

Burpee Broad Jump

Both Full80 m

EXCEPTION: Both athletes perform simultaneously side by side. Each must complete the full 80m. Cannot be split.

Recommendation: Stay close together — if one partner pulls ahead, the faster athlete should slow their pace to match. Practise side-by-side cadence in training.

Rowing

Free Split1,000 m

Split however you like — one rower, swap at any point.

Recommendation: Split by distance (e.g. 500m each) or have the stronger rower pull 600m. The resting partner should stay warm with light movement.

Farmers Carry

Free Split200 m

Split however you like — put down and swap at any point.

Recommendation: Alternate every 50–100m or let the partner with stronger grip take more. Swap while walking — put down, partner picks up, minimal standing time.

Sandbag Lunges

Swap Rule100 m

EXCEPTION: The non-lunging partner walks directly behind the lunging athlete. The sandbag cannot touch the floor. Partners swap BACK-TO-BACK (not forwards). Both athletes must cover the full 100m — one lunging, one walking behind.

Recommendation: Swap every 20–25m. The back-to-back exchange is a key skill — practise it until it takes under 3 seconds. The walking partner stays close to receive the bag immediately.

Wall Balls

Free Split100 reps

Split however you like — swap at any point during the 100 reps.

Recommendation: Alternate sets (e.g. 15-15-15-15-15-15 or 20-20-20-20-20). The resting partner catches their breath. Bigger sets from the stronger partner.

Not sure how to split your stations? Enter both athletes' station times and our free Station Allocator calculates the optimal split strategy for your team.

Try the Station Allocator

Changeover Mechanics

Changeover speed is one of the biggest time differentiators between doubles teams. Every station swap costs time — and across a full race with 2-3 swaps per station, the difference between a fast and slow transition team adds up fast.

~12s

Novice

Never practised transitions. Expect ~12 seconds per station changeover.

~6s

Trained

Some changeover practice. Expect ~6 seconds per station changeover.

~3s

Elite

Race-ready, sub-5s transitions. Expect ~3 seconds per station changeover.

The Time Math

Assuming ~16 total changeovers across the race (2-3 per station, 4+ on sandbag lunges, 0 on BBJ):

~3 min 12s

Novice (12s × 16 swaps)

~1 min 36s

Trained (6s × 16 swaps)

~48s

Elite (3s × 16 swaps)

That's up to 2 minutes 24 seconds difference between a novice and an elite team — just from changeover speed.

How to Practise Fast Changeovers

Sled Swap Drill

Practise sled push handoffs: Partner A pushes 15m, Partner B is already in position with hands on the sled. The swap should feel like a relay baton exchange — zero time standing still.

Rope Handoff Drill

For sled pull: Partner A pulls to a marker, immediately releases the rope. Partner B grabs and continues pulling in one motion. Practise until the rope never stops moving.

Sandbag Back-to-Back Exchange

Stand back-to-back. Partner A lifts the sandbag over their shoulder to Partner B behind them. Partner B receives onto their shoulders and immediately starts lunging. Target: under 3 seconds.

Wall Ball Relay Sets

Partner A does 15 reps, drops the ball. Partner B picks up immediately and does 15 reps. The ball should never sit on the ground for more than 2 seconds.

Choosing Your Doubles Partner

Your partner choice is the single biggest factor in your doubles result. An imperfect team with great communication will consistently beat two strong individuals who haven't trained together.

Compatible Running Pace

Both of you must run together for 8km total. If your comfortable 1km pace is 5:00/km and your partner's is 6:30/km, the faster runner is slowing down significantly every lap. Ideally, within 30 seconds per km of each other.

Complementary Strengths

The perfect doubles partner covers your weaknesses. If you're weak on Sled Push but strong on SkiErg, find a partner who's the opposite. This lets you specialise at stations and save each other time.

Communication & Trust

You need to be able to say 'I need a break' or 'take more of this one' mid-race without ego. Doubles racing requires constant micro-decisions. Clear, honest communication is non-negotiable.

Similar Commitment Level

If one partner is training 5 days a week and the other is doing 2, expectations will clash. Agree on a shared race goal, a training schedule, and at least one weekly session together.

Doubles Race Day Strategy

The core strategic decision in doubles: how to split the work. There are three main approaches, and the right one depends on your team's strengths.

Balanced (50/50)

Simplest

Both partners do roughly equal work at every station. Easiest to execute, least communication needed, lower changeover count. Best for teams with similar fitness levels.

Best when: When both partners are close in fitness across all stations. When you haven't practised much together.

Specialist (60/40 to 70/30)

Fastest

Each partner takes a bigger share of the stations they're strongest at. Partner A might do 70% of SkiErg and Rowing while Partner B takes 70% of Wall Balls and Farmers Carry. Requires more changeovers and communication.

Best when: When partners have clearly different strengths. When you've practised changeovers extensively.

Stamina-Saver (Front-Load / Back-Load)

Tactical

The stronger partner takes a larger share in the first 4 stations, preserving the other partner for the brutal final 4. This prevents the weaker partner from hitting a wall in the second half.

Best when: When one partner is significantly fitter overall. When you want to protect the weaker partner from late-race collapse.

The Golden Rule of Doubles Strategy

A smooth, practised 50/50 will always beat a disorganised 70/30. The best strategy is the one you've actually rehearsed. Pick your approach and drill it in training — at least 3-4 full simulations before race day.

Find your optimal split. Enter both athletes' station times and our free Station Allocator computes three strategies with projected finish times.

Try the Station Allocator

How to Train for HYROX Doubles

Training for doubles combines individual HYROX preparation with partner-specific work. Each athlete still needs their own running, strength, and station training — but at least one session per week should be done together.

Matched-Pace Running

Run together at the slower partner's comfortable pace. Practise staying within arm's length for a full kilometre. If the faster partner can hold a conversation throughout, you're at the right pace. Do this at least once per week.

Changeover Drills

Practise every station transition: sled push handoff, rope swap, sandbag back-to-back exchange, SkiErg dismount-remount, rowing seat swap. Time each changeover and aim for under 5 seconds. This is where races are won.

Partner Station Work (YGIG)

You-Go-I-Go format: Partner A does a set, Partner B does a set, alternate. This replicates race conditions — you work under fatigue while your partner recovers. Run 3-4 rounds of 2-3 stations per session.

Full Race Simulations

At least 2-3 times before race day, run a full doubles simulation: 8 × 1km runs + 8 stations with your planned split strategy. This reveals changeover issues, pacing problems, and communication gaps that only show up under full race fatigue.