HYROX Doubles: Partner Strategy & Training Guide

Dominating HYROX Doubles

HYROX Doubles is a two-person team event where partners alternate between running and workout stations. It's a unique challenge that requires strategy, communication, and complementary strengths.

How Doubles Works

• Partners alternate: one runs while the other does the station
• You can split stations however you want
• Both partners must complete equal running distance (4km each)
• Total race distance and stations remain the same

Partner Selection

Ideal Partner Qualities:

• Similar running pace to yours
• Complementary strengths (one strong on sleds, one on cardio)
• Good communication under pressure
• Reliable and committed to training

Station Split Strategies

Strategy 1: Specialist Approach Assign stations based on individual strengths

• Partner A: SkiErg, Row, Burpee Broad Jumps, Wall Balls
• Partner B: Sled Push, Sled Pull, Farmers Carry, Lunges

Strategy 2: Alternating Simple alternation for balanced fatigue

• Partner A: Stations 1, 3, 5, 7
• Partner B: Stations 2, 4, 6, 8

Strategy 3: Energy Management Consider which stations follow which runs

• Save your stronger runner for post-hard-station runs
• Put your SkiErg specialist after the hardest runs

Training Together

Weekly Partner Sessions:

• At least 2 sessions per week together
• Practice transitions and communication
• Run at each other's pace
• Time your station performances

Simulation Day: Practice the full race format with station swaps and transitions

Race Day Communication

Essential Signals:

• "Go!" - clear handoff
• "30 seconds" - warning before station complete
• Encouragement during tough stations
• Pacing feedback on runs

Common Doubles Mistakes

Not training together enough

Unequal fitness levels causing frustration

Poor transition communication

Fighting over who does which station on race day

Going out too fast because you have "help"

Target Times by Level

Elite: Under 1:00:00 Competitive: 1:00-1:15 Recreational: 1:15-1:30 First Timers: Under 1:45