How to train for Hyrox doubles in 5 steps
Doubles training has two parts: getting each partner fit, and practising the handovers. This is the order that works.
- Agree your goal and category. Pick Doubles Men, Women or Mixed (or Pro Doubles) and a finish time from the benchmark table.
- Train solo three or four times a week. Each partner runs, lifts and does station work on their own, following the weekly pattern in the plan.
- Run together once a week. Run side by side at the pace of the slower partner. Rules require partners to stay together on every run.
- Test switch points in the station drills. Try several split patterns on each station and keep the fastest one.
- Simulate and taper. Run the half and full simulations together, then taper in the last week.
How doubles training differs from singles
Doubles training differs because you run every kilometre together and share the stations, so run matching and handovers matter as much as raw fitness. Partners run side by side on all eight runs, and the station work is split with a self-selected "You-Go-I-Go" switch, according to the doubles rulebook.
That changes three things in your plan: the slower runner sets the shared pace, the stations are shorter per athlete so you can train them harder in bursts, and the exchange between partners is a skill to practise. For the rules and the full weights table, see Hyrox doubles: rules and strategy and the weights by division page.
Doubles finish-time benchmarks
The median Mixed Doubles team finishes in 1:17:39, Doubles Men in 1:11:49 and Doubles Women in 1:23:29. The table shows more of the distribution so you can pick a goal.
| Category | Top 10% | Top 25% | Median | Slowest 25% | Results |
|---|---|---|---|---|---|
| Doubles Men | 1:00:07 | 1:05:05 | 1:11:49 | 1:20:34 | 12,566 |
| Doubles Women | 1:10:40 | 1:16:10 | 1:23:29 | 1:32:52 | 12,173 |
| Doubles Mixed | 1:03:49 | 1:09:58 | 1:17:39 | 1:26:49 | 15,247 |
| Pro Doubles Men | 57:59 | 1:02:35 | 1:10:09 | 1:21:09 | 5,244 |
| Pro Doubles Women | 1:07:03 | 1:12:29 | 1:20:50 | 1:34:26 | 3,913 |
Top 10% means 10% of teams finish faster than this time. Source: 224,008 results from our dataset. "Slowest 25%" is the 75th-percentile time.
Median team station splits in doubles
Team station times in doubles are much lower than in singles because the work is shared, but the running is not: runs stay near the same pace. Use this table as the team benchmark for each category.
| Segment | Doubles Men | Doubles Women | Doubles Mixed | Pro Doubles Men | Pro Doubles Women |
|---|---|---|---|---|---|
| SkiErg 1000m | 3:59 | 4:42 | 4:14 | 3:57 | 4:41 |
| Sled push 50m | 1:45 | 1:46 | 2:02 | 2:24 | 2:59 |
| Sled pull 50m | 3:10 | 4:03 | 3:44 | 4:25 | 5:00 |
| Burpee broad jumps 80m | 3:06 | 4:04 | 3:23 | 2:56 | 3:58 |
| Row 1000m | 4:25 | 5:07 | 4:40 | 4:20 | 4:58 |
| Farmers carry 200m | 1:36 | 1:49 | 1:44 | 1:42 | 2:02 |
| Sandbag lunges 100m | 3:24 | 3:34 | 3:47 | 3:47 | 4:19 |
| Wall balls 100 reps | 4:10 | 4:11 | 4:16 | 4:27 | 4:43 |
| Running, average per km | 4:54 | 5:47 | 5:19 | 4:29 | 5:08 |
| Transitions (Roxzone) | 6:05 | 7:11 | 6:35 | 5:24 | 6:07 |
Station figures are team times. Running is the average per kilometre for both partners together. Source: median splits from 224,008 recorded races.
Compare with the singles medians on the pacing calculator to see how much time the shared stations save.
The 8-week Hyrox doubles training plan
The plan has three parts each week: solo sessions for each partner, one session together and a station-split drill. It assumes both partners can run 5 km and train three days a week. The first four weeks build fitness and the last four rehearse the race.
| Week | Focus | Solo sessions | Together session | Station-split drill |
|---|---|---|---|---|
| 1 | Base | Each partner: two easy runs (6–8 km) and one strength day (squat, RDL, carries) | Run 5 × 1 km side by side at the slower partner's pace. Learn to run as a unit | Do 4 × 25m sled push and agree one switch point. Note who is faster on the first 12.5m |
| 2 | Base | Easy runs plus strength day. Weaker partner adds a second sled session | 6 × 1 km together, 90 s jog. The faster runner sets the cue, not the pace | Wall balls: 100 reps split 50/50, then 70/30. Time both and compare |
| 3 | Base | Each partner: one quality run (5 × 800m), one long easy run, one strength day | Mini hybrid: 4 × (500m run together, 15 wall balls, 250m row, switch at your own call) | SkiErg 1000m with a switch every 100m, then every 250m. Pick the faster pattern |
| 4 | Deload | Easy runs only, one light strength day | Benchmark: 1 km run together, 1000m SkiErg, 1 km run, 1000m row. Log team splits | Practice the exchange: handover without stopping the machine or sled |
| 5 | Build | Quality run (half-marathon effort 3 × 8 min), long run, strength day | Half simulation: runs 1–4 together with SkiErg, sled push, sled pull, burpee broad jumps. Split the work as you plan to race it | Sled pull: 3 × 50m trying 3 different switch points. Keep the fastest |
| 6 | Build | Quality run, long run, strength day. Add a grip finisher for the weaker carrier | Run 6 × 1 km together at goal pace, then 100 wall balls split your way | Lunges: 100m split in 2 × 50m, 4 × 25m and 5 × 20m. Time the lot |
| 7 | Race-specific | Quality run, long run, one strength day | Full simulation at race weights and goal pace. Both partners run every kilometre side by side | Write the split plan station by station and test it in the full simulation |
| 8 | Taper + race | Easy runs, primers (SkiErg 3×250m, 20 wall balls, 2×25m sled) | Short run together the day before, 10 minutes only | Agree switch cues and what to do if one of you has a bad day |
For solo sessions use the four-session weekly pattern in the general plan and cut it to three or four sessions if you also train together.
Station-split drills to find your fastest pattern
The fastest split is the one that costs you the least combined time, and the only way to find it is to test. Time two or three patterns on each station, rest fully between them and keep the quickest.
- SkiErg and row (1000m): try a switch every 100m, 250m and 500m. Short switches keep both partners fresh but lose time on the handover.
- Sleds (50m): the lane is four 12.5m lengths and partners can switch anywhere. Test one push each versus one partner doing three lengths.
- Burpee broad jumps (80m): try 4 × 20m and 2 × 40m patterns. The stronger partner can take more of this.
- Farmers carry and lunges: try 2 × 100m and 4 × 50m on the carry, and 2 × 50m versus 5 × 20m on the lunges.
- Wall balls (100): test 50/50, 60/40 and 70/30. Fix the break pattern you want for the race.
Record every trial in the same notebook so the final plan is based on times, not feel. For more on assigning stations to partners see Hyrox doubles rules and strategy.
Common mistakes
These 5 mistakes cost the most time or the most training weeks, and each one has a simple fix.
- Training both partners the same way. The stronger runner needs strength and station work, the weaker runner needs run volume. Match the plan to the person.
- Running together at the faster partner’s pace. Partners run every kilometre side by side, so the slower partner sets the pace. Training at the faster pace creates a gap you have to close during stations.
- Fixing the split plan in advance and never testing it. A 50/50 split is rarely the fastest. Test two or three patterns per station in training and keep the quickest.
- Forgetting the handover. Wasted seconds at the switch point add up over 8 stations. Practise stepping in and out without stopping the machine or sled.
- Treating the race as two solo efforts. The stations are shared, so you can go harder than in singles. Plan for higher intensity in short bursts, not a steady grind.
Frequently asked questions
Each answer starts with the short version, with detail after it where it helps.
How long should I train for Hyrox doubles?
Eight weeks is enough for two athletes who already run 5 km and train regularly. If either partner is a beginner, use the 12-week beginner plan first.
Do we both run every kilometre in doubles?
Yes. Partners run all eight kilometres side by side, and only the station work can be split. See the doubles rules guide for the separation penalty details.
How should we split the stations in doubles?
The rulebook uses a self-selected "You-Go-I-Go" format, so there is no fixed split. Test several switch points on each station and keep the fastest.
What is a good Hyrox doubles time?
In our dataset of 224,008 results the median finish is 1:11:49 for Doubles Men, 1:23:29 for Doubles Women and 1:17:39 for Doubles Mixed. The fastest 25% of Doubles Men finish in under 1:05:05.
Do we need to train together?
Once or twice a week. Solo sessions build fitness, but the runs together and the station switches are skills you only get by practising as a pair.
What weights do doubles use?
Doubles use the Open weights for the category, and Pro Doubles use Pro weights. Mixed Doubles use the men’s Open weights for both partners. The full table is on the weights page.
Bottom line
A good doubles plan is solo fitness plus shared practice: build each partner on their own, run together once a week, and test switch points until you have a station-by-station split you trust. Use the benchmark table to set a finish goal and the eight-week plan to get there.