HYROX Doubles Strategy Guide: How to Race as a Team

Think HYROX Doubles is just "Singles but with a friend"? Think again.

HYROX Doubles is a popular and growing format that fundamentally changes race strategy, demands different training approaches, and requires teamwork skills that Singles athletes never develop.

Here's what most people get wrong: they assume Doubles is easier because "you split the work." But the reality is that both athletes run the full 8km, and success depends on strategic station division, communication, and complementary strengths—not just fitness.

In this guide, we'll show you exactly how to approach HYROX Doubles using data-backed strategies and proven tactics from thousands of successful teams.

What is HYROX Doubles? (The Actual Format)

Let's start by clarifying the format, because there's a lot of confusion about what Doubles actually involves.

The Format:

Running:

• Both athletes run ALL 8 x 1km runs
• You run 8km total (same as Singles)
• You MUST run together as a team (this is a rule)

Stations:

• ONE athlete works while the other rests
• You complete the SAME total volume as Singles (split between you)
• You decide how to divide the work at each station

The Work (Total Team Volume):

• SkiErg: 1000m total (split however you want)
• Sled Push: 50m total
• Sled Pull: 50m total
• Burpee Broad Jumps: 80m total
• Rowing: 1000m total
• Farmers Carry: 200m total
• Sandbag Lunges: 100m total
• Wall Balls: 100 reps total

Key Insight: You're running the FULL 8km like Singles, but you can rest during stations while your partner works. This fundamentally changes energy management and strategy.

Why HYROX Doubles is Popular

HYROX Doubles has become an increasingly popular format among HYROX athletes. Here's why:

1. Social Appeal

Training for HYROX can be lonely and grueling. Doubles adds a social component that makes the journey more enjoyable. You're accountable to someone besides yourself, and shared suffering builds bonds.

2. Strategic Depth

The best Doubles teams aren't just two fit people—they're strategically matched athletes who complement each other's strengths and cover weaknesses through smart station division.

3. Mental Support

Your partner can push you through those dark moments that would break you in Singles. When you're suffering at station 6, having someone there who believes in you makes all the difference.

4. Different Challenge

Some athletes prefer the team dynamic and strategic complexity of Doubles over the pure individual grind of Singles. It's not easier or harder—it's different.

5. Entry Point

For athletes not quite ready for full Singles volume, Doubles offers a way to experience HYROX competition while splitting station work. You still run 8km, but station recovery is built in.

Singles vs Doubles: What Actually Changes?

Understanding these differences is critical for strategy.

Running Demands

Singles: You run 8km, resting during stations
Doubles: You ALSO run 8km, but your partner is working stations during your run

Implication: Running fitness matters just as much (maybe more) in Doubles. You can't hide a weak run.

Station Recovery

Singles: Brief rest between runs and stations
Doubles: Extended rest during partner's station work (30s-3min depending on station)

Implication: You can go harder on your station work because you get built-in recovery.

Energy Management

Singles: Pace conservatively to finish all 8 stations
Doubles: Can push harder on your assigned station work since you rest while partner works

Implication: Strategic aggression pays off more in Doubles than Singles.

Pressure and Accountability

Singles: Only accountable to yourself
Doubles: Don't want to let your partner down

Implication: Mental game shifts dramatically—some thrive on team accountability, others crumble under pressure.

Choosing the Right Partner: Data-Driven Selection Criteria

The #1 mistake we see? Choosing a partner because they're your friend/spouse/training buddy without considering compatibility.

Fitness Level Matching

General guidance: Aim for partners within 15-20% of each other's fitness level for best compatibility.

Too close = limited complementary strengths
Too far apart = frustration, imbalanced workload, poor race execution

How to Test Compatibility:

Test 1: Benchmark Workout

For Time:

• 1km run
• 500m row
• 40 wall balls
• 500m row
• 1km run

Compare times. If you're within 3-4 minutes, you're well-matched.

Test 2: Individual Station Tests Test each station at race weight:

• SkiErg 1000m
• Sled Push 50m
• Sled Pull 50m
• Row 1000m
• Wall Balls 100 reps

If both athletes complete within 25% of each other on most stations, good compatibility.

Test 3: Running Pace Compatibility Do a 5km run together at "comfortably hard" pace. Since you MUST run together in Doubles, this test is critical. Can you maintain the same pace without one partner struggling?

Critical Point: If one partner is a 45min 5K runner and the other is a 30min 5K runner, Doubles will be challenging. You'll be forced to run at a compromise pace—the faster runner will be held back, the slower runner will be pushed beyond comfortable pace. Aim for partners with similar running ability.

Complementary Strengths Strategy

Option A: Balanced Team (Recommended for Most)

• Both athletes proficient at all stations
• Similar running speed
• No major weaknesses
• Consistent, predictable performance

Advantage: Flexibility. Any station split works. Low risk.

Option B: Strength/Endurance Split

• Partner A: Stronger on power stations (Sleds, Wall Balls, Farmers)
• Partner B: Better engine (SkiErg, Row, Burpees, Running)
• Requires careful station division strategy

Advantage: Higher ceiling if executed well. Each athlete plays to strengths.

Option C: Power/Bodyweight Split

• Partner A: Explosive power, heavy lifting strength
• Partner B: Bodyweight efficiency, cardio endurance
• Most complex to plan and execute

Advantage: Maximum efficiency on paper. Can shave 2-3 minutes off time.

Risk: If one partner hits failure, the whole plan collapses.

Age and Gender Considerations

Mixed Gender Teams: Consider weight differences for weighted stations. Many successful mixed teams have the male partner handle more Sled Push/Pull and Farmers Carry volume, while the female partner takes more Burpees, Wall Balls, and machine work where technique and pacing matter more than absolute strength.

Same Gender Teams: Easier to match fitness levels, but requires more strategic thinking about station division since you can't rely on natural strength differences.

Age Gaps: A 25-year-old and 45-year-old CAN team successfully if fitness levels align. Age matters less than current fitness and recovery capacity.

Station Division Strategy: The 5 Approaches

Here's where Doubles gets interesting. You have five main strategies for dividing station work, each with trade-offs.

Strategy 1: Even Split (50/50)

How it works: Divide every station exactly in half.

• SkiErg: 500m each
• Sled Push: 25m each
• Rowing: 500m each
• Wall Balls: 50 reps each

Pros:

• Simple to execute
• Fair workload distribution
• Easy to pace
• Minimal mid-race decisions

Cons:

• Doesn't capitalize on individual strengths
• More transitions = more time lost (5-10 seconds per switch)
• Requires both athletes to be competent at everything

Best for: Evenly matched teams, first-time Doubles, or when consistency matters more than speed.

Pro Tip: The athlete finishing their portion should immediately prep for partner (adjust erg height, move equipment, etc.).

Strategy 2: Strength-Based Division

How it works: Each partner "owns" their best stations and does significantly more volume there.

Example Division:

• Partner A (stronger): 100% Sled Push, 100% Sled Pull, 70% Wall Balls, 60% Farmers
• Partner B (better engine): 100% SkiErg, 100% Row, 70% Burpees, 40% Farmers, 30% Wall Balls

Pros:

• Maximizes team efficiency
• Each athlete plays to strengths
• Faster potential finish time
• Less time standing around

Cons:

• Requires deep knowledge of each partner's abilities
• Risk of one partner hitting complete failure
• Harder to pace
• Communication critical

Best for: Experienced teams with clear, complementary strength/weakness profiles.

Warning: If the "strong" partner gasses out on their assigned stations while the "cardio" partner is fresh, you've lost your advantage. This strategy has high ceiling but high risk.

Strategy 3: Alternating Reps (Tag-Team Style)

How it works: Switch frequently—every 5-10 reps or every 100-200m.

Example Wall Balls:

• Partner A: Reps 1-10
• Partner B: Reps 11-20
• Partner A: Reps 21-30
• Continue alternating to 100 total

Pros:

• Constant recovery for both athletes
• Maintains high intensity throughout
• Good psychological boost from frequent switches
• Works well for long, grinding stations

Cons:

• Lots of transitions (can cost 15-30 seconds per station)
• Requires perfect communication
• Can disrupt rhythm
• Chaotic equipment management

Best for: Wall Balls, Burpees, Lunges, SkiErg, Rowing.

Not recommended for: Farmers Carry (awkward to switch mid-carry).

Strategy 4: Volume-Based Uneven Split

How it works: One athlete does 60-70%, the other does 30-40%, based on who's stronger at that specific station.

Example:

• SkiErg: Partner A 700m, Partner B 300m (A has better pull power)
• Sled Push: Partner B 35m, Partner A 15m (B is stronger)
• Row: Partner A 650m, Partner B 350m
• Wall Balls: Partner B 65 reps, Partner A 35 reps

Pros:

• Balances total effort across all stations
• Prevents any one athlete from completely emptying the tank
• More flexibility than 50/50 but less chaos than alternating

Cons:

• Requires trial and error in training to find right percentages
• Hard to adjust mid-race
• Need to track distances/reps carefully

Best for: Teams with moderate fitness differences looking to equalize total workload across the race.

Strategy 5: "Specialist" Approach (Advanced)

How it works: One athlete does 100% of certain stations, partner does 100% of others. Zero splits.

Example:

• Partner A: 100% SkiErg, 100% Row, 100% Burpees, 50% Lunges
• Partner B: 100% Sled Push, 100% Sled Pull, 100% Farmers, 100% Wall Balls, 50% Lunges

Pros:

• Zero transition time at most stations
• Maximum efficiency
• Each athlete "owns" their domain
• Very fast when executed perfectly

Cons:

• Extremely high risk of failure
• No backup plan if one athlete struggles
• Requires elite fitness and mental toughness
• Not adjustable mid-race

Best for: Elite Pro Doubles teams with extensive race experience together. We don't recommend this for 95% of teams.

What We're Seeing in Competition

Based on observation of Doubles teams at races, here's how competitive teams approach station division:

The Even Split Paradox

50/50 with one switch (traditional approach):

• Minimizes transition time (only 1 switch per station)
• BUT typically results in slower overall pace
• Each athlete working longer intervals = more lactic acid buildup = pace drops

Why this is slower: When you work a long interval without switching, intensity drops to manage fatigue. You're forced to go slower to complete your full portion.

High-Frequency Switching (Most Popular Among Competitive Teams)

Volume-based uneven split with tag-team style:

Short work intervals with frequent transitions allow athletes to maintain much higher intensity without accumulating excessive lactic acid. Most competitive teams use this approach:

• SkiErg: Alternate every 100-200m (3-5 switches total)
• Sled Push: Switch every 12.5m or even 6.75m (very frequent - 4-8 switches)
• Sled Pull: Switch every 12.5m or 6.75m (4-8 switches)
• Burpees: Alternate every 5-10 burpees (8-16 switches across the 80m)
• Row: Alternate every 200-250m (4-5 switches)
• Farmers Carry: Switch at 100m (turnaround) or more frequently
• Lunges: Switch every 20-25m (4-5 switches)
• Wall Balls: Alternate every 10-20 reps (5-10 switches for 100 total reps)

Why This Works:

• Maintains much higher intensity throughout the station
• Short work intervals = less lactic acid accumulation
• Partner gets brief recovery while other works
• Can push near-maximal effort for short bursts
• Overall station time is faster despite more transitions

The trade-off: Requires excellent communication and smooth transitions, but the intensity benefit far outweighs the small transition time cost for most competitive teams.

Pacing Strategy for Doubles

Singles athletes often go out too hard and blow up. Doubles teams often make a different mistake: they pace too conservatively because they fear "letting their partner down."

What We Observe in Competition

Fast-finishing teams: Tend to be aggressive early, establishing rhythm and confidence from the start

Conservative teams: Often start cautiously but still end up fatigued because they never found momentum

Common pattern: Teams that push harder intensity early (while staying controlled) often report feeling better throughout the race than teams who "save energy"

Why Higher Intensity Can Work: Since you get built-in recovery during your partner's station work, you can afford to push harder during your working intervals than you would in Singles. The frequent switches in popular strategies also provide micro-recovery.

The 4-Station Rule

Stations 1-4: Attack at 85-90% effort. Build confidence. Establish momentum.

Stations 5-6: Maintain 80-85%. This is the danger zone—don't implode, but don't coast.

Stations 7-8: Empty the tank. Give everything left. Nothing to save for.

Running: Just because your partner is working doesn't mean you jog your run. Maintain steady pace at 75-80% effort. Your rest comes during their station work, not during your run.

Race Day Execution: Station-by-Station Tactics

Pre-Race Preparation

60 Minutes Before:

• Both warm up together (same area, similar protocol)
• 10-15 min easy jog together
• Dynamic stretching
• 2-3 practice reps on each station at 50% effort
• Final strategy review: station divisions, who starts what

30 Minutes Before:

• Light mobility only
• Visualize first three stations
• Check equipment locations together
• Mental preparation: positive self-talk

At the Start Line:

• You'll run all laps together as a team (required by rules)
• Agree on target run pace beforehand
• Quick fist bump: "Trust the plan. Support each other. Let's execute."

Station-by-Station Breakdown

Station 1: SkiErg (1000m total)

• Goal: Establish rhythm without overcooking
• Division: 600/400 or 500/500 based on pulling strength
• Pacing: Controlled first 200m, steady push rest of the way
• Transition: Second athlete adjusts erg height BEFORE first finishes
• Common Mistake: Going too hard, blowing up the arms early

Station 2: Sled Push (50m total)

• Goal: Maintain leg drive, don't blow up quads
• Division: Stronger pusher does 30-35m, partner does 15-20m
• Technique: Low pad position, short choppy steps, drive through legs
• Transition: Minimal. Second athlete ready to go immediately.
• Common Mistake: Standing up too tall, using arms instead of legs

Station 3: Sled Pull (50m total)

• Goal: Consistent hand-over-hand rhythm
• Division: Similar to push (stronger partner does more)
• Technique: Lean back, use bodyweight, smooth pulls
• Transition: Clean rope management
• Common Mistake: Going too hard early, arm fatigue ruins you

Station 4: Burpee Broad Jumps (80m total)

• Goal: Maintain pace, don't slow down
• Division: Alternate every 10 burpees (roughly 10m each) OR 50/30 split
• Technique: Chest to floor, explosive jump forward, find rhythm
• Mental: This is where races separate. Stay aggressive.
• Common Mistake: Starting too fast, death marching the last 30m

Station 5: Rowing (1000m total)

• Goal: Use legs, not just arms. Hold split pace.
• Division: 600/400 or 500/500 based on rowing ability
• Technique: Legs-back-arms on drive, arms-back-legs on recovery
• Recovery: Partner 1 actively breathes during partner 2's row
• Common Mistake: All arms, no legs. Split pace falls apart.

Station 6: Farmers Carry (200m total)

• Goal: Don't set weights down
• Division: 100m each (switch at turnaround) OR 120/80 if grip strength differs significantly
• Technique: Small quick steps, upright posture, controlled breathing
• Strategy: Whoever has weaker grip goes first (slightly fresher)
• Common Mistake: Too long steps, holding breath, setting weights down

Station 7: Sandbag Lunges (100m total)

• Goal: Consistent step count, no stopping
• Division: 50m each (switch at turnaround)
• Technique: High carry position, back knee touches ground, stay tall
• Mental: You're in the home stretch. Dig deep.
• Common Mistake: Bag slips low, posture collapses, steps get shorter

Station 8: Wall Balls (100 reps total)

• Goal: Finish strong, unbroken sets
• Division: Alternate sets of 10 (5 switches total) OR 60/40 based on leg endurance
• Technique: Catch low, use leg drive, steady rhythm
• Final Push: Last 30 reps—empty the tank completely
• Common Mistake: Breaking too early, losing rhythm, missing target

Communication Protocol

Before Each Station:

• Quick reminder of division plan
• "I'm taking first 500m" or "You're doing 30m"
• No long discussions—you decided this in training

During Station:

• Encouragement only: "Good pace!" "Strong!" "Almost there!"
• Zero negative comments
• Don't coach technique mid-race (too late)

Between Stations:

• "You good?" (quick status check)
• Adjust next station if needed: "I'm gassed, you take more"
• Hype each other up: "We're on pace!" "Crushing it!"

Final 2 Stations:

• "Leave it all out there!"
• "Everything we've got!"
• Maximum encouragement and support

Training Together vs Training Apart

The Ideal Split: 70-80% separate training, 20-30% together.

Separate Training (4-5 days/week per athlete):

• Individual running workouts (see our running structure guide)
• Personal strength sessions
• Station technique work
• Individual weaknesses focus
• Allows each athlete to train at their own pace and intensity

Together Training (1-2 days/week):

• Station transition practice
• Communication drills
• Race pace simulation
• Strategy testing and refinement
• Mental preparation and team building

Monthly Benchmark (Critical):

Once per month, do a race simulation together:

• Full Sim (Weeks 6, 10): All 8 stations + 8km running each
• Half Sim (Weeks 3, 7): 4 stations + 4km running each

Track total time, identify bottlenecks, adjust strategy, test different station splits.

Sample 12-Week Doubles Training Plan

Here's a framework for training as a Doubles team:

Weeks 1-4: Build Base + Find Compatibility

Individual (4-5x/week per athlete):

• Follow standard HYROX running structure
• 2 strength sessions per week
• Individual station work at sub-race intensity
• Build aerobic base

Together (1x/week):

• Practice 4 stations together (rotate which ones each week)
• Focus: communication, finding natural division strategy
• 60-90 minute sessions

Week 3 Benchmark: Half simulation (4 stations + 4km each)

Weeks 5-8: Build Intensity + Refine Strategy

Individual (4-5x/week per athlete):

• Increase interval intensity (tempo runs, VO2 max work)
• Race-weight station work
• Strength maintenance (not building—maintaining)

Together (1x/week):

• Saturday or Sunday: Practice full 8 stations (not racing, just executing)
• Test different station division strategies
• Time each station individually

Week 6 Benchmark: Full simulation (all 8 stations + 8km each) at 85% effort

Weeks 9-10: Race Simulation + Peak

Individual (3-4x/week per athlete):

• Maintain intensity, slightly reduce volume
• Focus on recovery
• Dial in nutrition and hydration strategy

Together (1x/week):

• Week 9: FULL race simulation at 95% effort (treat like a race)
• Week 10: Half simulation at race pace
• Focus: execution, communication, final strategy tweaks

Week 10 Benchmark: Final full simulation—everything dialed in

Weeks 11-12: Taper + Race

Individual:

• Week 11: 2-3 easy runs, 1 light strength session, extra rest days
• Week 12: 1-2 easy 20-30min runs, mobility only

Together:

• Week 11: One 30-minute session practicing ONLY transitions
• Week 12: Race week—one final strategy meeting 2 days before race
• RACE DAY: Execute the plan

Common Mistakes and How to Avoid Them

Mistake #1: Not Practicing Transitions

The Problem: Transitions waste 30-60 seconds per station. Fumbling with equipment, confusion about who goes next, awkward handoffs.

The Fix: Dedicate one training session per month JUST to transitions. Practice switching on wall balls 50 times until it's automatic. Practice sled handoffs. Make it muscle memory.

Mistake #2: No "Plan B"

The Problem: Partner hits unexpected fatigue, gets a cramp, or performance drops. Team panics. Race implodes.

The Fix: Discuss contingencies before the race:

• "If I'm gassed, you take 70% of next station"
• "If I cramp, I go easy pace but keep moving"
• "If one of us is crushing it, we adjust stations 6-7-8"

Flexibility wins races. Rigid plans break under pressure.

Mistake #3: Poor Communication Under Fatigue

The Problem: At station 6, when you're both suffering, communication breaks down. Assumptions are made. Plans fall apart.

The Fix: Practice communication protocols in training simulations. Use simple, clear language. "You good?" "I'm taking more here." No complex discussions during the race.

Doubles vs Singles: Which Should You Choose?

Still not sure if Doubles is right for you? Here's a decision framework:

Choose HYROX Doubles If:

✅ You want the social/team aspect of racing with a partner
✅ You have a compatible training partner (similar fitness, aligned schedules)
✅ You enjoy strategic planning and teamwork dynamics
✅ You want built-in station recovery (rest while partner works)
✅ You're introducing someone to HYROX
✅ You prefer accountability and shared goals

Choose HYROX Singles If:

✅ You want complete control over pacing and strategy
✅ You don't have a compatible partner or schedules don't align
✅ You prefer solo training and independent racing
✅ You've done Doubles and want to test yourself individually
✅ You're targeting elite times or podium finishes (more competition in Singles)
✅ You like the simplicity of "just you vs. the course"

Pro Tip: Many athletes do Doubles for their first 1-2 races to learn the HYROX format with built-in support, then transition to Singles once they understand the demands. There's no wrong path—both are legitimate challenges.

The Mental Game of Doubles

Racing with a partner adds psychological complexity. Here's how to navigate it:

Positive Self-Talk Template:

When you're struggling:
"I've trained for this. One rep at a time. My partner needs me. I can do hard things."

When partner struggles:
"I've got this. I can pick up the slack. We're a team. I'll carry us through."

When both are suffering:
"Everyone hurts at station 6. We push through together. We trained for exactly this moment."

Managing Partner Dynamics:

If you're the stronger athlete:

• Don't show frustration if partner is slower than expected
• Focus on encouragement, not criticism
• Be ready to adjust strategy and take more volume
• Remember: they're doing their absolute best

If you're the weaker athlete:

• Don't apologize or self-deprecate mid-race
• Focus on your job, execute your reps, give maximum effort
• Communicate honestly: "I'm good" or "I need you to take more"
• Your partner respects effort and grit, not just speed

For balanced teams:

• Stay positive even when things go sideways
• Adapt together without blame
• Celebrate small wins between stations
• Finish strong regardless of placement

Frequently Asked Questions

Q: Do we both run all 8km, or do we split the running?

A: Both athletes run the FULL 8km (8 x 1km runs each). You do NOT split the running. The advantage in Doubles is that ONE person works at stations while the other rests, but running volume is the same as Singles.

Q: How do we decide how to split the stations?

A: Test in training. Try 50/50 splits first, then experiment with 60/40 or 70/30 on stations where one partner is significantly stronger. The division that lets you finish fastest while both athletes maintaining effort is optimal.

Q: Do we have to run together during the race?

A: Yes, you MUST run all laps together as a team. This is a rule in HYROX Doubles. You need to agree on a sustainable pace that works for both partners. This is why running compatibility is so important when choosing a partner.

Q: What happens if one partner can't continue mid-race?

A: The other partner can complete the race solo, but you'll likely be marked DNF as a team. Better strategy: injured/struggling partner moves slowly but keeps going. A slow finish beats a DNF.

Q: Is Doubles easier than Singles?

A: Different, not necessarily easier. You run the same 8km, but you get built-in recovery during stations. For athletes who struggle with running, Doubles doesn't really help. For athletes who struggle with station endurance, Doubles can feel easier since you rest while your partner works.

Q: Can we change our strategy mid-race?

A: Absolutely! The best teams adapt in real-time. If the plan was 50/50 Wall Balls but Partner A is crushing it, audible to 60/40 or 70/30. Communication and flexibility are critical.

Q: How close in fitness do we need to be?

A: Within 15-20% of each other's fitness level is ideal. Test with benchmark workouts. If one partner would finish a Singles race in 1:20 and the other in 1:50+, that's a challenging gap. Aim for closer alignment.

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The Bottom Line

HYROX Doubles is a unique race format that rewards:

✅ Strategic planning (station divisions that play to strengths)
✅ Communication (real-time adjustments under fatigue)
✅ Teamwork (supporting each other through suffering)
✅ Adaptability (flexibility when things don't go to plan)

Success in Doubles isn't about having two elite athletes—it's about two well-matched partners who train smart, communicate clearly, execute a solid plan, and support each other when it gets hard.

Whether you're building up to Singles or Doubles is your preferred format, the key is intentional preparation. Test your strategy in training. Know your strengths. Trust your partner. Execute the plan.

Train smart. Communicate clearly. Trust each other. Go crush it together. 💪

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Related Articles:

• How to Structure Your HYROX Running Training
• HYROX Beginner Training Plan
• What is a Good HYROX Time?
• Station Performance Analysis
• Common Beginner Mistakes in HYROX

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Analysis based on 700,000+ HYROX race results including thousands of Doubles teams. Data compiled by HyroxDataLab.