Competing in HYROX Doubles allows you to share the functional workout stations with a partner, but that does not make the event easy. Both athletes must still complete all eight 1km runs, manage the transitions and maintain their performance as fatigue builds.
A good HYROX doubles training plan therefore needs to develop more than individual fitness. You must learn how to run together, divide the station work effectively and communicate clearly when you are both tired.
This eight-week plan will help you build the required strength and endurance while developing a strategy that makes the most of each partner’s abilities.
How Does HYROX Doubles Work?
A HYROX Doubles race follows the same basic sequence as the individual event:
- 1km run followed by 1,000m SkiErg
- 1km run followed by 50m sled push
- 1km run followed by 50m sled pull
- 1km run followed by 80m burpee broad jumps
- 1km run followed by 1,000m rowing
- 1km run followed by 200m farmers carry
- 1km run followed by 100m sandbag lunges
- 1km run followed by 100 wall balls
Both partners complete every running section together. The functional work can be shared using a “you go, I go” format, with one person working while the other recovers.
The pair must enter each station together, complete the required repetitions or distance and leave together. During the station, the resting athlete must remain within the designated area and stay on their feet.
This creates an important tactical decision. Dividing every station equally might appear fair, but it will not necessarily produce the fastest result. The best strategy is usually to allocate more work to the person who can complete it efficiently without severely affecting their running.
Choosing the Right HYROX Doubles Partner
Your partner does not need to have exactly the same strengths as you. In fact, complementary abilities can be useful. A strong athlete may be able to manage more of the sled work, while a better endurance athlete could take a larger share of the SkiErg and rowing.
However, there are some areas where compatibility is important.
Compare Your Running Abilities
Both partners have to run the full 8km, so a significant difference in running ability can be difficult to manage. The faster athlete cannot simply run ahead and wait at the next station.
Before starting your training plan, complete several runs together and compare:
- Your comfortable 5km pace
- Your sustainable 1km interval pace
- How quickly you recover after a hard effort
- How well you run following lunges, sled work or wall balls
- Whether you naturally settle into a similar rhythm
The faster athlete should be prepared to control the pace. Meanwhile, the slower runner should improve their running fitness without trying to match an unsustainable speed during every training session.
Test Each HYROX Station
Complete a baseline workout covering all eight functional movements. You do not need to perform an entire race simulation during your first session. Instead, test the stations individually and record your results.
Look at:
- Completion time
- Sustainable work rate
- Grip fatigue
- Movement technique
- Recovery time
- Failed or incomplete repetitions
- How each exercise affects your running
These results will give you a starting point for dividing the work.
Agree on Your Goal
One partner may be aiming for a competitive time while the other simply wants to finish. Neither goal is wrong, but conflicting expectations can make training unnecessarily frustrating.
Discuss your target before committing to the event. Decide how often you can train, how seriously you want to approach the race and what would count as a successful result.
How Should You Divide the HYROX Doubles Stations?
There is no single station split that works for every pair. Your initial plan should be based on your strengths, but you must test it during training.
SkiErg
Long efforts can cause power output to fall and place considerable fatigue through the upper body. Shorter intervals allow both partners to maintain a stronger pace, although changing too frequently can waste time.
Try splitting the distance into blocks of 200m or 250m. A stronger skier could complete slightly more of the total distance, but neither athlete should work so hard that their running suffers.
Sled Push
The stronger partner may be able to complete a larger share of the sled push. However, attempting the entire station alone could heavily fatigue their legs.
Divide the work into complete lengths rather than switching partway through one. Practise the changeover so the second athlete can begin as soon as the first has cleared the required line.
Sled Pull
The sled pull requires strength, grip endurance and efficient rope management. A partner with a stronger upper body may complete more lengths, but technique can be just as important as raw strength.
Both athletes should practise pulling the rope smoothly and moving backwards efficiently without allowing it to become tangled.
Burpee Broad Jumps
Burpee broad jumps become slower as fatigue builds. Short, planned sections can help you maintain consistent movement quality.
The stronger athlete could cover more distance, but regular switches may be more effective than asking one person to continue until they are exhausted.
Rowing
Rowing can be divided using time, calories or distance during training. During the event, agreeing a target distance before switching keeps the strategy simple.
Blocks of 250m provide an obvious starting point. You can then adjust the split based on each partner’s technique and sustainable pace.
Farmers Carry
Grip strength is normally the deciding factor during the farmers carry. The partner with better grip endurance may be able to cover a greater distance, while the other takes a shorter section.
Practise safe and efficient changes. Avoid repeatedly dropping the weights simply because you failed to agree where the switch would happen.
Sandbag Lunges
The lunges place considerable stress on the legs immediately before the final run. Divide the station into manageable distances and avoid taking either athlete to complete muscular failure.
Both partners should become comfortable with the required movement standard and practise keeping the sandbag in the correct position.
Wall Balls
Wall balls are the final station, which means both athletes will already be tired. Smaller sets are often more reliable than starting with a large target and quickly reaching failure.
Sets of 10, 15 or 20 can all work. Your ideal number will depend on your experience, conditioning and confidence with the movement.
Eight-Week HYROX Doubles Training Plan
The following plan uses five weekly sessions. Beginners or athletes with limited recovery capacity can remove the optional aerobic session or reduce the volume.
A typical week includes:
- One running interval session
- One strength and station-technique session
- One easy aerobic or recovery session
- One partner compromised-running workout
- One longer run or race-specific simulation
- At least one complete rest day
Where possible, complete the race-specific sessions with your partner. Individual strength, easy running and recovery sessions can be completed separately.
Weeks 1–2: Build Your Base and Assess Your Strengths
The first two weeks establish your starting point. Concentrate on movement quality, comfortable running and learning how your partner approaches each exercise.
Session 1: Running Intervals
Complete:
- 10-minute easy warm-up
- 5 x 1km at a controlled pace
- 90 seconds of recovery after each interval
- 10-minute cool-down
Run the intervals together. Choose a pace that both athletes can maintain across all five repetitions.
Session 2: Strength and Technique
Complete three or four sets of:
- Sled push
- Sled pull
- Farmers carry
- Sandbag lunges
- Wall balls
Keep the volume moderate and concentrate on correct technique. This session should build strength without leaving you unable to train for several days.
Access to suitable functional space and strength equipment makes this preparation easier. The functional training area at Gym Unity Burton provides options for combining resistance work, conditioning and movement-based sessions.
Session 3: Easy Aerobic Training
Complete 30–45 minutes of easy running, cycling or rowing. You should be able to hold a conversation throughout most of the session.
Session 4: Introductory Partner Workout
Complete three rounds:
- 1km run together
- 500m SkiErg shared
- 20 sandbag lunges shared
- 20 wall balls shared
- Two minutes of recovery
Test different set sizes without becoming overly concerned about your finishing time.
Session 5: Longer Run
Complete a comfortable 6–8km run together. Use this session to develop a shared rhythm rather than pushing for a personal best.
Weeks 3–4: Develop Strength and Work Capacity
The next stage increases the amount of functional work and introduces more challenging compromised running.
Session 1: Running Intervals
Complete:
- 10-minute warm-up
- 6 x 1km at your expected HYROX running pace
- 75–90 seconds of recovery
- 10-minute cool-down
Your pace should remain consistent. Starting quickly and slowing considerably is not the objective.
Session 2: HYROX Strength Session
Focus on:
- Heavy sled pushes
- Controlled sled pulls
- Loaded carries
- Sandbag lunges
- Lower-body strength exercises
- Upper-body pulling work
Build the load gradually. You need sufficient strength to move the equipment efficiently, but excessive weight should not come at the expense of technique.
Athletes looking for an example of a specialist, strength-focused training environment can also explore UK’s best gym.
Session 3: Easy Recovery
Complete 30 minutes of light cardio followed by mobility work for the hips, ankles, shoulders and upper back.
Session 4: Partner Compromised-Running Workout
Complete four rounds:
- 800m run together
- 25m sled push shared
- 25m sled pull shared
- 10 burpee broad jumps each
- 90 seconds of recovery
Practise announcing each changeover before reaching complete exhaustion.
Session 5: Steady Run
Complete 8–10km at a comfortable pace. If one partner is a stronger runner, they must adjust to the pace of the other athlete.
Weeks 5–6: Build Race-Specific Fitness
These weeks bring the individual parts of the race together. The sessions should feel challenging, but you still need enough recovery to train consistently.
Session 1: Compromised Running Intervals
Complete four or five rounds:
- 1km run at race pace
- 15 wall balls
- 20m sandbag lunges
- Two minutes of recovery
Both athletes complete the run. The station work can be shared.
Session 2: Strength Maintenance
Reduce the number of heavy sets slightly and maintain the strength you have built. Include sled work, carries and a small amount of wall-ball practice.
Avoid turning every strength session into a full race simulation.
Session 3: Easy Aerobic Training
Complete 30–45 minutes at a low intensity. Take a complete rest day instead if either partner is struggling to recover.
Session 4: Station Changeover Session
Choose four stations and test different work allocations.
For example:
- SkiErg: switch every 250m
- Row: switch every 250m
- Lunges: switch every 20m
- Wall balls: sets of 15
Repeat the session using different set sizes and compare the total time, consistency and effect on each athlete.
Session 5: Three-Quarter Race Simulation
Complete six 1km runs and six stations in the correct order. Use your expected race pace and planned station splits.
Treat this as a controlled rehearsal. The goal is to identify problems while there is still time to change your strategy.
Week 7: Complete Your Final Race Simulation
Complete one full HYROX Doubles simulation early in the week. Recreate the correct order of runs and stations as closely as your available equipment allows.
Use this session to confirm:
- Your opening running pace
- The person beginning each station
- Planned station splits
- Changeover distances or repetitions
- Communication cues
- Hydration strategy
- Target finishing time
Do not continue following a plan that clearly is not working. If one athlete is recovering quickly while the other is repeatedly reaching failure, adjust the workload.
Your remaining sessions during the week should be shorter and easier. Include an easy run, a light strength session and plenty of recovery.
Week 8: Taper and Prepare for Race Day
The final week is not the time to improve your fitness. Your main goal is to arrive rested while keeping your body familiar with the movements.
Complete:
- One short running session with several race-pace efforts
- One light station-technique workout
- Easy mobility or recovery work
- At least two low-activity or complete rest days
Avoid heavy sled sessions, demanding leg workouts and full race simulations. Review your strategy with your partner and confirm that you both understand the plan.
Communication and Changeover Strategy
Clear communication is one of the most important parts of a HYROX doubles training plan. Long conversations become difficult during a race, so agree several short instructions.
Useful cues include:
- “Last five”
- “Ready”
- “Switch”
- “Slow down”
- “Stay with me”
- “I can do more”
- “Take the next length”
The working athlete should warn their partner before changing. Calling “switch” at the moment you stop forces the resting athlete to react and wastes time.
You should also be honest about how you feel. Continuing until your technique breaks down might appear determined, but an earlier change can maintain the team’s overall pace.
Managing Different Fitness Levels
Most doubles partnerships contain some difference in strength, endurance or technical ability. Your strategy should use these differences rather than pretend they do not exist.
The faster runner should control their pace and avoid repeatedly pushing their partner into the red. The stronger athlete can accept more functional work, particularly on the sleds and carries, but should not take on so much that their running performance collapses.
The less experienced athlete should also continue developing their weaker areas. Relying entirely on one partner may work during isolated stations, but both people still need enough all-round fitness to complete the event.
Training together regularly allows you to identify which differences can be used strategically and which ones need to be reduced.
Common HYROX Doubles Training Mistakes
Splitting Every Station Equally
A 50/50 split is easy to remember but may ignore a significant difference in ability. Test alternative allocations and use the approach that produces the strongest team performance.
Training Separately Too Often
Separate sessions are useful, but they do not teach you how to pace, communicate or change over as a team. Complete your key race-specific workouts together.
Neglecting the Running
Sharing the stations does not reduce the running distance. Both athletes still complete all eight running sections, so running should remain a major part of the plan.
Starting Too Quickly
The early runs can feel comfortable because you are fresh and surrounded by other competitors. An aggressive opening pace can become costly during the second half of the event.
Waiting Until Failure Before Switching
Planned changes allow the next athlete to start immediately. Unplanned changes caused by exhaustion usually reduce your overall work rate.
Ignoring Movement Standards
Training fast repetitions is not useful if they would not meet the required standard. Learn the correct technique and practise it while tired.
Changing Your Plan on Race Day
Your race strategy should be based on weeks of training. Make adjustments when necessary, but do not abandon a tested plan simply because another pair uses a different approach.
HYROX Doubles Race-Day Strategy
Before entering the start area, complete a warm-up that raises your heart rate without creating unnecessary fatigue. Include light running, dynamic mobility and several short efforts using the movements available in the warm-up area.
Review your plan one final time, including who will begin each station and where you expect to switch.
During the event:
- Run at the sustainable pace of the slower partner
- Enter and leave every station together
- Communicate before each change
- Keep the early stations controlled
- Avoid failed repetitions
- Adjust the workload if one athlete is struggling
- Preserve energy for the lunges and wall balls
Remember that the final two stations arrive after 7km of running and six previous workouts. A slightly controlled start can allow you to maintain a much stronger pace towards the finish.
Start Your HYROX Doubles Training
The best HYROX doubles teams are not necessarily made up of two identical athletes. Successful pairs understand each other’s strengths, communicate effectively and follow a strategy they have tested repeatedly.
Begin by completing a baseline workout together. Record your times, identify your strongest stations and build your weekly training around the areas that need the most improvement.
If you need somewhere to prepare, you can find your nearest Gym Unity location across the West Midlands. One membership provides access to all four clubs, making it easier to coordinate sessions when you and your partner live or work in different areas. You can also compare the available Gym Unity membership options before beginning your plan.
Train consistently, practise your changeovers and remember that every decision should improve the performance of the pair rather than one individual.
Frequently Asked Questions
How long should you train for HYROX Doubles?
Eight to twelve weeks can provide enough preparation for someone who already exercises regularly. Beginners may benefit from a longer period to develop their running base, strength and confidence with the movements.
Do both partners run the full 8km?
Yes. Both partners complete all eight 1km running sections together. Only the functional station work is shared.
Can you divide the stations however you want?
Partners can decide how to divide the required work using a “you go, I go” format. Only one athlete works at a time, and both partners must follow the event’s station and movement rules.
How often should HYROX partners train together?
Try to complete at least one or two sessions together each week. The most important shared sessions are compromised-running workouts, station practice and race simulations.
Do partners need the same fitness level?
No, but similar running abilities are helpful because every run must be completed together. Differences in strength can be managed by changing how you divide the station work.
Should the stronger partner do most of the stations?
The stronger partner can complete more work, but asking them to dominate every station may damage their running. The split should improve the overall team performance.
How should beginners divide the stations?
Start with a roughly equal split and use relatively small sets. Adjust the plan as you learn which athlete is more efficient at each movement.
Should you complete a full simulation before the event?
One full simulation can help confirm your pacing, station allocation and communication strategy. Complete it far enough from race day to allow adequate recovery.
What happens if one partner is a faster runner?
The faster runner must adjust to a shared pace. Training together regularly will help the pair find the fastest speed that both athletes can sustain.
What should you do if the race plan stops working?
Communicate and adapt. Reduce set sizes, give the better-performing athlete a slightly larger share or slow the running pace. A flexible strategy is more useful than continuing with a plan that is clearly causing one partner to struggle.
