Hyrox Doubles 12-Week Training Plan

Doubles training is different from solo training. Most pairs train as solo athletes who happen to race together - and underperform. This plan is structured for pairs from week 1: joint sessions, solo work, transition practice, and a strategy for peaking together.

Plan overview

Goal: prepare a 2-person team to race Hyrox Doubles competitively.

Time commitment: 5 sessions/week individual + 1 joint session/week. Total ~6-8 hours.

Pair fitness assumption: both athletes have a base of consistent training (8+ weeks). Sub-30 5K and 30+ unbroken air squats. If either athlete is below this, they should do the 12-week beginner plan first solo, then come back to this plan together.

The 12-week structure

Phase	Weeks	Focus
Foundation + audit	1-3	Individual base, joint audit, communication setup
Build	4-7	Race-pace work, transitions, joint simulations
Peak	8-10	Full Doubles simulations, race-strategy lock-in
Taper	11-12	Sharpen + race

Weekly structure

Day	Session	Solo or joint?
Mon	Hyrox session A	Solo
Tue	Strength + accessories	Solo
Wed	Long run + cross-train	Solo (or joint if compatible pace)
Thu	Hyrox session B / joint sim	Joint (1× weekly)
Fri	Strength + grip	Solo
Sat	Optional cross-train / mobility	Either
Sun	REST	-

Most training is solo to optimize each athlete’s individual development. One weekly joint session dedicated to pair-specific work (transitions, communication, joint simulations).

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PHASE 1 - FOUNDATION (weeks 1-3)

Week 1 - individual baseline + joint audit

Solo (each athlete):

• Mon: 5km easy run + station block (light)
• Tue: Strength session
• Wed: 7km easy run
• Fri: Strength session

Joint Thursday session:

• 30-minute audit: each station, both athletes attempt at race weight, compare times
• Document each athlete’s strengths/weaknesses
• Begin strength conversation: who takes more at each station?
• Practice transition handoffs (5-10 reps)

End of week 1: strength matrix decided. Initial split-pattern picked (recommend Pattern 1 - alternating stations - for first joint cycle).

Week 2 - build base

Solo:

• Standard 12-week-plan base sessions

Joint Thursday:

• 1 hour mini-Doubles simulation: 4 stations + 4km of running, both athletes alternating per Pattern 1
• Practice handoffs at every transition (target 3-5 second handoff)
• Communication cues practiced

Week 3 - confidence building

Solo:

• Standard base sessions

Joint Thursday:

• Half-Doubles simulation at 80% effort
• Time it; compare to where you each individually are

PHASE 2 - BUILD (weeks 4-7)

Week 4 - race-pace introduction

Solo:

• Race-pace blocks at 80% effort
• 1km + 1 station at race weight

Joint Thursday:

• Race-pace block as a team: 1km + 1 station + 1km + 1 station
• Practice talking under fatigue

Week 5 - split pattern test

Joint Thursday:

• Half-Doubles simulation at 90% effort
• Test Pattern 2 (50/50 splits) at 1-2 stations to see if it’s worth experimenting with
• Most pairs stay with Pattern 1 here

Week 6 - first full Doubles simulation

Joint Thursday:

• First full Doubles simulation (8 stations + 8km of running, race weights, race effort 80%)
• Time it
• Identify pacing issues, communication breakdowns, transition fatigue points
• Both athletes log felt effort + observations

Week 7 - refine + adjust

Based on Week 6 simulation insights:

• Adjust split pattern if needed
• Drill weak transition handoffs
• Identify weakest joint station; emphasize in solo work

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PHASE 3 - PEAK (weeks 8-10)

Week 8 - second simulation

Joint Thursday:

• Full Doubles simulation at 90% effort
• Compare time + felt effort to Week 6
• Lock in race strategy

Week 9 - recovery + sharpening

Solo:

• Reduced volume, maintained intensity
• Address individual weaknesses

Joint Thursday:

• Race-pace block (only): 4 stations + 4km running at 95% effort

Week 10 - final dress rehearsal

Joint Thursday:

• Third full Doubles simulation at 95% effort. Final dress rehearsal.
• This should feel as close to race day as training can simulate
• Both athletes confidence check

PHASE 4 - TAPER (weeks 11-12)

Week 11

Day	Session
Mon	5 km easy run + 25m sled push at 60% (solo)
Tue	Light strength: 3 × 5 at 70%
Wed	OFF or 30 min mobility
Thu	Joint: light station “feel” - 10 wall balls each, 25m sled push at 50%
Fri	Light mobility

Week 12 - race week

Day	Session
Mon	4 km easy run
Tue	OFF
Wed	3 km easy run + 4 × 30s strides
Thu	Joint: 15-min jog + practice race-day handoff cues + mental rehearsal
Fri	Pre-race walkthrough: gear check, communication rehearsal, dinner together
Sat or Sun	🏁 RACE

Race-week rules:

• 8+ hours sleep nightly for both athletes
• 2x normal water + electrolytes
• No new food, shoes, supplements
• Joint pre-race conversation the day before: confirm strategy, mantra, post-race plan

Solo training emphases

Even though it’s a joint race, most training is solo. Emphasize per-athlete:

For the runner-stronger athlete

• Build station strength to handle higher per-station load
• Lift heavier; sled push specificity

For the lifter-stronger athlete

• Build run endurance - vested runs, long runs at moderate pace
• Cardio intervals

For both athletes (always)

• Grip endurance (shared deficit at the carry station)
• Lower-body durability (sandbag lunge protection)
• Recovery + mobility

Joint session quality

The 1× weekly joint session is non-negotiable. Skipping it = race day that exposes coordination gaps. Treat it like a meeting both athletes commit to.

Communication protocol (verbal cues)

Pre-decide and practice. See doubles strategy guide for the full protocol. Key cues:

• “Tag” (handoff)
• “30 more” (committing to chunk)
• “Help” (struggling)
• “Got it” (going hard, partner can rest)

Drill these in transitions weekly until automatic.

Post-race debrief together

After race day, both athletes write debriefs separately, then compare 72 hours later:

• What worked in our coordination?
• What didn’t?
• What would we change for race #2?

The shared written record makes the next training cycle better.

Track joint training in the Hyrox Training Logbook - both partners log to the same logbook for shared simulations. Patterns emerge fast.

What to do this week

1. Confirm partner is committed to the 12-week schedule
2. Block Thursday joint session in both calendars
3. Set training-tracking system - same logbook, individual sessions logged separately
4. Pick split pattern for first cycle (recommend Pattern 1)
5. Schedule the audit for Week 1 Thursday

Related reading

• Hyrox Doubles Strategy
• Hyrox Mixed Doubles for Couples
• Hyrox Training Plan for Beginners
• Hyrox Pacing Strategy
• Hyrox Corporate Team Building

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