How does HYROX Doubles work?
Quick answer
Doubles is the most popular way to race HYROX with a friend, and a competitive format in its own right. Because you can switch freely, the strategy comes down to communication and handovers: agree the splits before the gun and call the swaps clearly. It is a different game to the individual divisions.
Doubles principles
- You run all 8 km together, so pace to the slower runner and arrive at each station as a unit.
- Only one partner works a station at a time, and you can switch as often as you like. Agree the splits before the race.
- On grip- and leg-heavy stations, short frequent swaps usually beat long turns.
- Play to strengths: give the stronger partner more of the sleds and carries.
Station-by-station splitting
Here is a sensible default for sharing each station in race order. Treat it as a starting point, adjust to your strengths, and rehearse the handovers in training so they are automatic on the day.
| Station | The work | How to split it |
|---|---|---|
| 1. SkiErg (1000 m) | 1000 m total, shared | Even halves, or 250 m blocks if you want to keep both partners warm. |
| 2. Sled Push (50 m) | 50 m total (4×12.5 m) | One length each, or give the stronger pusher more. |
| 3. Sled Pull (50 m) | 50 m total (4×12.5 m) | One length each. Grip fades fast, so short turns beat one long pull. |
| 4. Burpee Broad Jumps (80 m) | 80 m total | Swap at a set distance or rep count so neither partner blows up. |
| 5. Rowing (1000 m) | 1000 m total, shared | Even halves or 250 m blocks. |
| 6. Farmers Carry (200 m) | 200 m total | Split by lengths. Hand over before grip fails, not after. |
| 7. Sandbag Lunges (100 m) | 100 m total | Swap each lane so the legs get short rests. |
| 8. Wall Balls (100 reps) | 100 reps total | Split into sets of 10 to 15 reps and keep a steady rhythm. |
The per-station technique applies just as much in doubles. Start with the eight stations and the finisher, wall balls.
Pacing and pairing
The runs are where doubles teams most often go wrong. You move as a unit, so surging away from your partner only means waiting at the next station. Pace the runs to whoever is slower on the day, run shoulder to shoulder, and save the effort for the stations. For the engine underneath it all, see HYROX running training and the wider pacing strategy.
Not sure which stations to give to which partner? Each of you can import an individual result into the 8stations platform to see your relative strengths, then split the doubles work to cover each other’s weaknesses.