Key takeaways
In Hyrox Doubles both partners run all 8 km together, then share each station however they like, with one partner working while the other rests
Doubles weights are the same as individual weights, and Mixed Doubles uses the men's Open weights for both partners
Because the running is not shared, the slower runner sets the pace, so improving the weaker partner's aerobic fitness pays off most
Hyrox Doubles is the two-person version of the race. You run every kilometre together and share the work at each of the eight stations. It is the most popular way to try Hyrox for the first time, and a very different tactical race from the individual event. Everything on rules and weights below comes from the official 2026/27 Doubles rulebook.
Hyrox Doubles format
The format is the same as the individual race: a 1 km run followed by one station, repeated eight times, in a fixed order.
| Order | Station | Distance or reps |
|---|---|---|
| 1 | SkiErg | 1,000 m |
| 2 | Sled push | 50 m (4 × 12.5 m) |
| 3 | Sled pull | 50 m (4 × 12.5 m) |
| 4 | Burpee broad jumps | 80 m |
| 5 | Rowing | 1,000 m |
| 6 | Farmers carry | 200 m |
| 7 | Sandbag lunges | 100 m |
| 8 | Wall balls | 100 reps |
The total station work is the same as for one person, but it is shared. The running is not: both partners run the full 8 km. Teams start in waves by division, and the official finish time is recorded when both partners have crossed the line. Age group is set by the team's average age on race day.
Hyrox Doubles divisions and Mixed Doubles
There are five Doubles divisions: Women, Women Pro, Men, Men Pro and Mixed. A team is two men, two women, or one man and one woman (Mixed Doubles).
Hyrox Doubles weights
| Station | Women | Men, Mixed, Women Pro | Men Pro |
|---|---|---|---|
| Sled push (incl. sled) | 102 kg | 152 kg | 202 kg |
| Sled pull (incl. sled) | 78 kg | 103 kg | 153 kg |
| Farmers carry | 2 × 16 kg | 2 × 24 kg | 2 × 32 kg |
| Sandbag lunges | 10 kg | 20 kg | 30 kg |
| Wall balls | 4 kg | 6 kg | 9 kg |
These match the individual divisions: Women's Doubles uses women's Open weights, Men's and Mixed Doubles use men's Open weights (the same as women's Pro), and Men's Pro Doubles uses men's Pro weights. The key point for Mixed Doubles is that the woman works at men's Open weights: a 152 kg sled push and a 6 kg wall ball. She still throws to the women's target of 2.70 m; the man throws to 3.00 m.
Hyrox Doubles rules
The rules that matter most on race day:
- Run together. Both partners run the entire 1,000 m between stations together. If one runs ahead, the team gets a 1-minute penalty. More than three penalties for not staying together means Out of Competition.
- Enter and leave together. The station cannot start until both are there, and you leave together only after all reps or metres are done.
- One works, one rests. The rulebook describes a "you go, I go" system: one partner works while the other waits, switching after any distance or reps you choose, as often as you like.
- Resting partner stays on their feet. No kneeling, sitting or lying down during stations, and you must stay in the workout zone.
- Station details. On sleds, burpee broad jumps, carries and lunges the resting partner walks behind the working partner. On the sled pull they may coach but not touch the rope. Kettlebells and the sandbag may be passed sideways or backwards, never forwards. Wall balls change hands by handing over or letting the ball drop; a flying catch is a no-rep. On the ergs you may not pass the handles or adjust the damper or footstraps for each other.
How to split stations in Hyrox Doubles
There is no single right split; a sensible starting point is short, frequent changes on the hardest stations so neither partner goes deep into the red.
| Station | Common split |
|---|---|
| SkiErg 1,000 m | Change every 100 to 250 m |
| Sled push | Change every 12.5 m length; stronger partner may take more |
| Sled pull | Change every length, or each half-length |
| Burpee broad jumps | Change every 5 to 10 reps |
| Rowing 1,000 m | Change every 200 to 250 m |
| Farmers carry | 50 m each, or as long as grip holds |
| Sandbag lunges | 10 to 20 m each |
| Wall balls | Sets of 10 to 25, alternating |
Then adjust for your partnership. Give the stronger partner more of the sleds, especially in Mixed Doubles where the weights are heavier for the woman than in her individual division. Give the fitter runner more of the ergs if the other partner needs to recover before the next run. Changeovers cost seconds every time, so rehearse them.
Pacing a Hyrox Doubles race
In individual Hyrox, running makes up about half of race time (Rappelt et al., 2026), and heart rate sits above 90% of maximum for most of the race (Brandt et al., 2025). In Doubles the station work halves, but the running doesn't, so the race becomes even more about the runs. Practical rules:
- The slower runner sets the pace. Run at a pace they can hold for all 8 km, not the faster partner's pace.
- Hold back on run 1. In Pro races, running speed fell steadily from the first to the last kilometre (Gutiérrez-Hellín et al., 2026). Start controlled.
- Use the rest. Recover while your partner works; breathe and shake out, but stay on your feet.
Partner training for Hyrox Doubles
Train separately most of the week and together once. The basics are the same as in the Hyrox training plan: mostly easy running, one VO2max session such as the 4×4, heavy strength twice a week (strength training for runners) and running straight after stations. The weaker runner gains the most from extra aerobic work; see Hyrox VO2 max and VO2max for Hyrox.
A weekly partner session might be 4 rounds of 1 km run together plus one station split exactly as planned for race day. Use the heart rate zone calculator and the VO2max running calculator to agree on a run pace that suits the slower partner, and keep most other sessions easy (80/20 training). Taper together in the final week (tapering before a race).
Aiming for a fast time as an individual later? See Hyrox sub 60. All guides are under Hyrox and on the Hyrox hub.
Frequently asked questions
What are the Hyrox Doubles rules?
Both partners run every 1 km together and must enter and leave each station together. At the station, one works while the other rests on their feet, and you can switch as often as you like. Running ahead of your partner earns a 1 minute penalty.
What are the Hyrox Doubles weights?
Women's Doubles uses the women's Open weights, such as a 102 kg sled push and 4 kg wall ball. Men's Doubles, Mixed Doubles and Women's Pro Doubles use 152 kg, 103 kg, 2 × 24 kg, 20 kg and 6 kg. Men's Pro Doubles uses 202 kg, 153 kg, 2 × 32 kg, 30 kg and 9 kg.
What is the Hyrox Doubles format?
The same as the individual race: eight 1 km runs, each followed by one of eight stations in a fixed order. Partners run together and split the station work, and the official time is taken when the second partner crosses the finish line.
How does Hyrox Mixed Doubles work?
One man and one woman race together using the men's Open weights, so the woman pushes the 152 kg sled and throws a 6 kg wall ball. Each partner throws to their own wall ball target, 2.70 m for women and 3.00 m for men.
Sources
- HYROX. Doubles Rulebook, season 26/27. hyrox.com rulebooks (PDF)
- HYROX. Singles Rulebook, season 26/27. PDF
- HYROX. The fitness race: format, stations and divisions. hyrox.com
- Rappelt L, Wiedenmann T, Held S, et al. Longitudinal performance development in PRO and ELITE HYROX competitions across the first seven competitive seasons. Front Physiol, 2026. PubMed
- Brandt T, Ebel C, Lebahn C, Schmidt A. Acute physiological responses and performance determinants in Hyrox, a new running-focused high intensity functional fitness trend. Front Physiol, 2025. PubMed
- Gutiérrez-Hellín J, Alonso-Domínguez S, Gil-Cabrera J, et al. Relative running intensity and pacing during an official HYROX PRO MEN competition: the HYScience study. Int J Sports Physiol Perform, 2026. PubMed
- Helgerud J, Høydal K, Wang E, et al. Aerobic high-intensity intervals improve VO2max more than moderate training. Med Sci Sports Exerc, 2007. PubMed
- Seiler S. What is best practice for training intensity and duration distribution in endurance athletes? Int J Sports Physiol Perform, 2010. PubMed
Rules and weights change between seasons; check the current rulebook for your event before race day.
Safety: this is general information, not medical advice. Hyrox keeps heart rate near maximum for an hour or more; if you have a heart condition, chest pain, dizziness or have been inactive, get medical advice before racing.
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