Hyrox Doubles: Strategy + Training Guide

Doubles changes everything. Two athletes split the work - one runs while the other does stations, then they switch. Done right, you can finish 30+ minutes faster than solo and have more fun doing it. Done wrong, you’ll mistime transitions, miscommunicate during fatigue, and finish with regret. This guide is how to do it right.

The Doubles format

In Hyrox Doubles:

• Both athletes run all 8 km together (8 × 1km runs)
• At each station, one athlete does the work while the other rests
• Athletes can split the station work (each does half) or one does the entire station
• The two athletes must work as a coordinated team

Categories:

• Doubles Men - both men
• Doubles Women - both women
• Doubles Mixed - one man + one woman

Race weights are same as Open division (102kg sled push for Men’s pair, etc.) - but the work is shared.

Who’s stronger / weaker matters (a lot)

The first conversation with your doubles partner: who’s better at what?

Self-audit each station:

• SkiErg (upper body cardio)
• Sled push (leg power)
• Sled pull (back + grip)
• Burpee broad jumps (cardio + plyometric)
• Row (full body cardio)
• Farmer’s carry (grip endurance)
• Sandbag lunges (legs + core)
• Wall balls (legs + shoulder endurance)

For each, rank yourselves: Athlete A is better, Athlete B is better, or neutral.

The strategic principle: the stronger athlete at each station does that station OR more of it.

Example mixed-doubles strategy

For a mixed pair:

Station	Strategy
SkiErg	Whoever has better upper-body cardio takes more reps
Sled push	The stronger pusher takes the full 50m
Sled pull	Split - first 25m one, last 25m the other
Burpees	Whoever is fresher takes more
Row	Stronger rower does more
Carry	Each takes 100m of the 200m
Sandbag lunges	Each takes 50m of the 100m
Wall balls	Whoever has better shoulder endurance takes the bulk

The 3 work-split patterns

How you divide work at each station matters more than people think.

Pattern 1: Full station per athlete (alternating)

One athlete does the entire station; partner rests + recovers from the previous run. Then they swap.

Pros:

• Clean handoffs; minimal confusion
• Each athlete gets long recovery between station efforts
• Mental clarity (no mid-station decisions)

Cons:

• Doesn’t optimize per-station strength
• Stronger athlete doesn’t get to leverage on their best stations

Best for: new doubles teams; first race together.

Pattern 2: Split per station (50/50)

Each station is split in half. Both athletes touch the station each time.

Pros:

• Maximum cardio recovery (less per-station work each)
• Faster transitions if practiced
• Both athletes engaged at every station

Cons:

• More transitions = more time lost
• Communication-heavy
• Hardest to coordinate when fatigued

Best for: fit, well-practiced doubles teams.

Pattern 3: Strategic split (custom per station)

Stronger athlete takes the bulk at their best stations; weaker athlete takes a smaller chunk and recovers.

Pros:

• Optimizes per-station strength
• Best total time potential
• Most adaptive to fatigue

Cons:

• Requires honest pre-race conversation
• Most communication-dependent
• Can lead to one athlete burning out

Best for: experienced doubles teams with clear strength asymmetry.

Recommendation: start with Pattern 1 for your first doubles race. Move to Pattern 3 by race #3.

Communication during the race

Doubles communication breaks down under fatigue. You need a simple verbal protocol decided pre-race.

Pre-decided verbal cues

Situation	What to say
Approaching station	”Switch in 50m”
Mid-station, tag out	”Tag” (loud, unmistakable)
Need 30s before next switch	”30 more”
Suffering, need help	”Help” (other athlete picks up extra reps)
Going hard, partner can rest	”Got it”

Keep cues to 3 syllables or less. Long phrases collapse under cardio fatigue.

What NOT to do

• Don’t debate strategy mid-station (“should we switch now or after 20 more?”) - too cognitively expensive
• Don’t complain audibly - “this is awful” demoralizes both of you
• Don’t give micro-coaching mid-station (“squeeze your glutes more!”) - your partner knows
• Don’t pace your partner verbally - let them find their own rhythm

Training together

The single biggest mistake doubles teams make: training separately, then showing up to race day expecting to coordinate.

12-week doubles training schedule

Pair your individual training with 3 dedicated doubles sessions over the 12 weeks:

• Week 4: half-Hyrox doubles simulation
• Week 8: full doubles simulation at 80% effort
• Week 11: full doubles simulation at 90% effort

In each, practice your transition cues, station splits, and communication.

Solo vs partner training

Most of your training should still be solo (or with a regular gym partner). The doubles-specific work is:

• Transitions practice (15 min, dedicated session, weekly during weeks 4–11)
• Race-pace simulations together (3 sessions in 12 weeks)
• Strategic conversation (weekly debrief - what’s working, what’s not)

Handoff mechanics

The first 30 seconds of each station decide whether your team flows or fumbles.

The optimal handoff

1. Athlete A is finishing the run; Athlete B is at the station, ready
2. As Athlete A approaches station: “Tag in 5”
3. Athlete B starts moving toward the station
4. Athlete A taps the equipment / B’s hand
5. Athlete B starts immediately; Athlete A walks 5m to recover
6. Athlete A drinks water + breathes for the duration of B’s station work
7. As station ends: “Tag” (B → A)
8. Athletes swap positions; A starts the next 1km run

Time per handoff: ~3–5 seconds if practiced. ~10–15 seconds if not.

Across 16 transitions in a race, that’s a 2-minute time difference. Worth practicing.

When to switch within a station

For Pattern 2 or 3 (mid-station switches):

Switch when:

• Your form is breaking
• You can’t sustain pace anymore
• Your partner is fully recovered

Don’t switch when:

• You’re ahead of pace and feeling strong
• Your partner is still gasping from the last run
• You’re at a low-rep station (just finish it solo)

Typical mid-station switch points:

• Sled push: each does 25m
• Burpees: each does 30 reps in 60-rep block
• Sandbag lunges: each does 50m
• Wall balls: each does 25 reps + 25 reps + finish together

Race-day pacing

A doubles race is a 75-90 minute race for each athlete (faster for elites, ~75 for sub-60-minute pairs). Pacing differs from solo:

• First 1km run: can go slightly harder (more recovery between stations)
• Stations: sustainable pace, NOT max effort (you’ll need to do more)
• Last 2 rounds: push harder than you would solo (you have more reserves)
• Final 1km: sprint to the line (both athletes)

Average doubles team finish time: 75–85 minutes (Open Men’s pair).

Common doubles mistakes

Mistake	Consequence
Training separately, racing together	Mistimed transitions; communication chaos
Equal split when one is much stronger	Suboptimal time; weaker athlete burns out
Strategic split when one is sensitive	Conflict; weaker athlete demoralized
Long verbal protocols	Falls apart at station 4
Forgetting pre-race handshake/strategy talk	Showing up with assumptions, not plan
Not pre-deciding split patterns per station	Mid-race confusion
Mismatched pacing styles	One athlete dies, other coasts

Choosing a partner

Best doubles partners share:

• Similar fitness level (within 5–10% on most stations)
• Compatible communication style (both direct, or both passive - not mixed)
• Same training availability (can train together regularly)
• Same race goals (both want to PR? Both want to finish?)

Worst doubles partners:

• One sub-90 athlete + one sub-110 athlete (too far apart)
• One athlete who shows up; other who skips training
• Mismatched intensity (one wants to PR; other wants to “just have fun”)

Have an honest conversation pre-commit. Better to find out you’re not aligned now than at station 4.

Mixed doubles considerations

Mixed doubles (one man, one woman) has unique considerations:

• Race weights are based on whoever is doing the work - woman uses Open women’s standards, man uses men’s
• Communication needs to acknowledge different fatigue thresholds
• Rest patterns differ - typically men recover faster from cardio bouts; women recover faster from strength bouts
• Pre-race conversation about expectations is critical

Mixed doubles is one of the fastest-growing categories - couple’s racing energy + supportive crowds + competitive without isolation.

Track doubles training together in the Hyrox Training Logbook - both athletes can log the same simulations and compare. Patterns emerge fast: who’s faster at what, where transitions break down, how to optimize over 3 races.

What to do this week

1. Identify a doubles partner - fitness level, training availability, race goals match
2. Audit your station strengths - both athletes write their rankings independently, compare
3. Pick a split pattern - start with Pattern 1 (alternating) for first race
4. Schedule 3 dedicated doubles training sessions in the 12-week prep window
5. Practice transitions in any joint session - the 3-5 second handoffs

Related reading

• Hyrox Training Plan for Beginners
• What is Hyrox?
• Hyrox Race Day Checklist
• Hyrox Race Day Nutrition

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Part of the Kitaborn Hyrox series. Books born with purpose.