HYROX Doubles
/ ˈhaɪrɒks ˈdʌblz / · proper noun
Also: HYROX Doubles Men, HYROX Doubles Women, HYROX Mixed Doubles
A two-athlete team format in which a pair shares the workload of a single HYROX race. Both athletes run all eight 1km segments together; on the eight workout stations, partners alternate freely: either splitting reps strategically or one resting while the other works. The race retains the same total distance and rep count as an individual HYROX race.
Divisions
- HYROX Doubles Men: two men, race weights match Pro Men or Open Men depending on bracket
- HYROX Doubles Women: two women, race weights match Pro Women or Open Women
- HYROX Mixed Doubles: one man + one woman, hybrid weights and standards
- Age groups: doubles brackets exist within age categories (under 24, 25-29, 30-34, etc.)
Race format
Both athletes start together. They run the 1km in unison: the race timer requires both to cross each station entry line together. Once at a station, athletes split reps however they choose: 50/50, alternating, one-on-one-off, or strategic breaks. A common pattern: stronger lifter takes more sandbag lunges; faster runner takes more SkiErg meters. Both must finish each station's rep count before the team can leave.
Why it's strategic
- Recovery: while one partner works, the other rests partially: total team output is higher than either could sustain alone.
- Specialization: athletes can lean into strengths (e.g., a strong puller takes more sled work; a strong rower handles the RowErg)
- Pacing risk: a mismatched pair runs at the slower athlete's pace. The 1km segments expose any gap in running fitness.
Pacing rules of thumb
- Aim for 8-12% faster total time than either athlete's individual PR (assuming similar abilities)
- Plan splits in advance: verbalize during the race only as a check, not a debate
- Run side-by-side, not in single file: the timer requires both to cross station markers simultaneously
- Communicate fatigue early; switching mid-station is faster than collapsing at rep 80
Training for doubles
Specific to doubles racing:
- Run-as-a-pair: 8-week block with 2-3 paired runs per week to lock in shared race pace
- Station handoff drills: rehearse the actual switch transition (1-2 sec each): fast handoffs save 30-60 seconds across 8 stations
- Asymmetric training: deliberately practice each partner's specialty under fatigue: the puller does most pulls; the runner handles more SkiErg
Records
The Pro Doubles record sits in the 48-52 minute range for Men and 54-58 minutes for Women, depending on race venue. Mixed Doubles records track close to Doubles Women but typically 1-3 minutes faster.