Hyrox doubles rules in 5 points
Doubles uses the same race as singles, and five rules define how the pair works. They are drawn from the doubles rulebook as summarised in our verified station guides, so check the current rulebook for exact wording.
- Same race. Eight 1 km runs, each followed by one station, in the standard order.
- Run together. Both partners run every kilometre side by side. Separation on a run is penalised, and repeated violations can lead to disqualification.
- Self-selected station split. Stations are shared with a "You-Go-I-Go" switch. There is no fixed 500m/500m or per-length rule, and either partner can do any share.
- Sleds in four lengths. The 50m sled lane is four 12.5m lengths, and partners can switch at any point.
- Leave the station together. Both partners stay in the station area and move on to the next run together.
Hyrox doubles weights by category
Doubles weights match the solo weights for the category, with one important exception: in Mixed Doubles both partners use the men’s Open weights. The table shows the weighted stations for the three standard categories.
| Station | Doubles Men | Doubles Women | Doubles Mixed |
|---|---|---|---|
| Sled push 50m | 152 kg | 102 kg | 152 kg for both partners |
| Sled pull 50m | 103 kg | 78 kg | 103 kg for both partners |
| Farmers carry 200m | 2 × 24 kg | 2 × 16 kg | 2 × 24 kg for both |
| Sandbag lunges 100m | 20 kg | 10 kg | 20 kg for both |
| Wall balls 100 reps | 6 kg to 3.00m | 4 kg to 2.70m | 6 kg for both; 3.00m male, 2.70m female target |
Pro Doubles use Pro sled weights: 202 kg push and 153 kg pull for men, 152 kg push and 103 kg pull for women. There is no Pro tier in Mixed Doubles. See the weights page for every station in every division.
What doubles saves compared with singles
Doubles saves a lot of time on the stations and none on the runs. In our data a Doubles Men team is 1:07 faster on the sled push and 2:09 faster on the burpee broad jumps than an Open Man, but the average run per km is 4:54 against 4:59 for men, and 5:47 against 5:34 for women.
| Segment | Open Men | Doubles Men (team) | Change vs Open | Open Women | Doubles Women (team) | Change vs Open |
|---|---|---|---|---|---|---|
| SkiErg 1000m | 4:27 | 3:59 | −0:28 | 5:09 | 4:42 | −0:27 |
| Sled push 50m | 2:52 | 1:45 | −1:07 | 2:44 | 1:46 | −0:58 |
| Sled pull 50m | 4:41 | 3:10 | −1:31 | 5:29 | 4:03 | −1:26 |
| Burpee broad jumps 80m | 5:15 | 3:06 | −2:09 | 6:14 | 4:04 | −2:10 |
| Row 1000m | 4:46 | 4:25 | −0:21 | 5:23 | 5:07 | −0:16 |
| Farmers carry 200m | 2:02 | 1:36 | −0:26 | 2:10 | 1:49 | −0:21 |
| Sandbag lunges 100m | 5:00 | 3:24 | −1:36 | 4:52 | 3:34 | −1:18 |
| Wall balls 100 reps | 6:28 | 4:10 | −2:18 | 6:08 | 4:11 | −1:57 |
| Running, average per km | 4:59 | 4:54 | −0:05 | 5:34 | 5:47 | +0:13 |
Medians from 224,008 recorded races. Doubles station times are the team's time. A minus sign means the doubles team is quicker and a plus sign means it is slower.
Hyrox doubles strategy: how to split the work
The best split is the one you test, and the starting point is to give each station mostly to the partner who is strongest on it. Because only one partner works at a time on most stations, the other partner recovers, so you can go harder in bursts than in singles.
- Rank each partner station by station. Time each of you on a 25m sled push, a 250m ski, 25 wall balls and 20m of burpee broad jumps.
- Start from a 60/40 split to the stronger partner, then try 50/50 and 70/30 on each station and compare team times.
- Choose switch cues. Switch on a count, a distance marker or a word. Changing every 12.5m on the sleds is common, but test it.
- Practise the handover. Keep the machine or sled moving and avoid a standing exchange.
- Agree what happens on a bad day. Decide in advance who takes extra work if one of you fades.
Running is the shared load that cannot be split, so the slower runner sets the pace on every kilometre. Train the weaker runner's running most, and keep their station work lighter.
Who should do which station?
Give the heavy, strength-led stations (sled push, sled pull, farmers carry, lunges) to the stronger partner and the rhythm-led stations (SkiErg, row, wall balls) more evenly. Treat these as starting points to test, not rules.
| Station | Start with | Why |
|---|---|---|
| SkiErg 1000m | Even, or the better rhythm athlete first | The first station sets the tone. Short switches keep both partners fresh |
| Sled push 50m | Stronger partner takes more | Heaviest effort. A long push by one athlete avoids two cold starts |
| Sled pull 50m | The partner with better grip | Grip is the usual limiter and fades quickly |
| Burpee broad jumps 80m | Fitter partner takes more | Most cardio-heavy station. It gets harder to restart |
| Row 1000m | Even | Technique matters more than strength |
| Farmers carry 200m | Stronger grip takes more | Short, so one partner can often carry it with one break |
| Sandbag lunges 100m | Stronger legs take more | Late in the race, so protect the weaker partner’s quads |
| Wall balls 100 | Split in sets of 20 to 25, keep a rhythm | Rest between sets lets both hit the target height every rep |
Age category and pairing in doubles
Sources for the current doubles rulebook describe the pair’s age category as based on the average age of the two partners on race day. Treat that as a pointer, and read the official rulebook before you enter, because pairing rules can change by season.
See Hyrox age groups for the bands used in singles and the median times by age.
Doubles vs relay: what is the difference?
Doubles is two athletes who run every kilometre together, while relay is four athletes who each cover part of the race. In doubles both of you are on the course the whole time, and in relay three teammates are always resting.
For relay see the doubles and relay guide and relay strategy.
Common mistakes
These 5 mistakes cost the most time or the most training weeks, and each one has a simple fix.
- Letting one partner run ahead. Partners must run each kilometre together, so a gap on the road is a rules problem as well as a pacing one. Settle on the slower partner’s pace.
- Assuming a fixed 50/50 split. There is no mandatory split. The rulebook format is self-selected, so the fastest pattern is the one you test and trust.
- Using gender weights in Mixed Doubles. Both partners use the men’s Open weights, whoever is working. Only the wall ball target height differs by gender.
- Poor handovers. Switching at the wrong moment, or stopping the machine, wastes seconds eight times in a race. Practise the exchange.
- Under-training the weaker runner. The pair is as fast as the slower runner, so the running plan must lift that partner first.
Frequently asked questions
Each answer starts with the short version, with detail after it where it helps.
How does Hyrox doubles work?
Two athletes race as a team. Both run every 1 km together, and the eight stations are shared: you choose who does how much of each, switching as you like using the "You-Go-I-Go" format.
Do both partners have to do part of every station?
Our sources report no minimum contribution rule, so in principle one partner can do most or all of a station. Both partners must stay in the station area and leave together. Check the current doubles rulebook before you rely on an extreme split.
What weights do Mixed Doubles use?
Both partners use the men’s Open weights at every weighted station: 152 kg push, 103 kg pull, 2 × 24 kg carry, 20 kg lunges and a 6 kg wall ball. The wall ball target is 3.00m for the male partner and 2.70m for the female partner.
Is there a Pro division in doubles?
Yes for men and for women (Pro Doubles Men and Pro Doubles Women), which use the Pro sled weights of 202 kg and 153 kg for men and 152 kg and 103 kg for women. There is no Pro tier for Mixed Doubles.
Is doubles faster than singles?
Yes, on stations. The median Doubles Men finish is 1:11:49 against 1:23:04 for Open Men, and nearly all of the difference is station time.
How is the age category decided in doubles?
Sources for the current rulebook describe the pair’s category as based on the average age of the two partners on race day. Check the current doubles rulebook to confirm.
What happens if we do not stay together on the runs?
The rulebook penalises separation on the run: a warning, then time penalties, and repeated violations can lead to disqualification. Read the exact wording in the current doubles rulebook.
Bottom line
Doubles is the same race with half the station work each and a rule that you run every kilometre together. Train the slower runner first, test your switch points station by station, and use the correct weights for your category. The time you save is in the stations, not the running.