HYROX Doubles: How to Split Stations and Train as a Team

You both run every kilometer. The smarter team uses planned handoffs, complementary strengths, and one shared pace.

Nadia KesslerAugust 18, 202612 min read

In This Story

Key Takeaways

Both Doubles partners run all eight kilometers together; only station work is divided.
Set running pace around the slower partner's sustainable race effort.
Use planned, short handoffs and assign extra work according to real station strengths.
Mixed Doubles uses demanding published loads; practice the exact current standards.
One weekly team-specific hybrid session is essential even if most training happens separately.

HYROX Doubles is not two half-races. Both partners run all eight 1km segments together, then divide each workout station however they choose. The official order remains SkiErg, sled push, sled pull, burpee broad jumps, row, farmers carry, sandbag lunges, and wall balls.

Doubles rule that shapes the race

Run together · split stations

HYROX's official format requires partners to complete the runs together while sharing workout repetitions or distance.

Choose a team pace before choosing station splits

The faster runner does not win by dropping a partner. Set the run pace from the slower athlete's sustainable compromised-running speed, then let the stronger runner contribute more where station skill allows. Practice running side by side and agree who controls pace when adrenaline rises.

A practical first split plan

SkiErg and row — switch in planned 250m or 500m blocks; avoid changing just as rhythm settles
Sled push and pull — divide by lane lengths or 12.5–25m sections; assign extra work to the technically stronger partner
Burpee broad jumps — use short alternating distances before form collapses
Farmers carry — one partner can take longer blocks if grip differs substantially
Sandbag lunges — alternate 10–25m sections according to leg endurance
Wall balls — small repeatable sets such as 10s or 15s usually beat an ambitious opening set followed by failure

Mixed Doubles loads matter

On HYROX's published standards, Mixed Doubles uses the men's Open-style implements for major loaded stations—such as the 152 kg sled push including sled, 103 kg sled pull, 2 × 24 kg farmers carry, 20 kg sandbag, and 6 kg wall ball. Confirm the current event sheet before training; this is why mixed teams should practice exact loads rather than assume a midpoint.

The weekly team session

Warm up together and settle the communication terms you will use
Complete 4–6 rounds of 800m–1km running plus one station
Test two split strategies on the same station and compare total time plus next-run quality
Practice entering and leaving the station without confusion
Record which athlete should start each station and the planned switch points

Race-day communication

Use short commands: 'switch,' 'two more,' 'steady,' and 'walk ten.' Decide before the start whether either athlete can override the planned split. A good plan is flexible when one person is having an exceptional or difficult day; it is not renegotiated every 30 seconds.

Build the base with our first-HYROX plan, then add team specificity. For the wider race format, use the Fitness Racing hub.

Frequently Asked

Do both partners run in HYROX Doubles?

Yes. Both partners complete every 1km run together. They can divide the work at each station as they choose.

How should partners split HYROX stations?

Start with planned equal blocks, then shift more work toward the athlete with better technique or capacity at that station. Keep handoffs short enough to prevent failure but not so frequent that transitions waste time.

Are HYROX Doubles weights lighter?

Doubles Women and Men generally use their corresponding Open individual loads on the current official sheet. Mixed Doubles uses published mixed standards that align with men's Open loads on several stations. Confirm your event rules.

Can one partner do an entire station?

Doubles rules allow partners to divide station work as they choose, so one athlete can take a large or complete share where permitted. Both still run together, and teams should verify the current rulebook.

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