Training
How do you train for HYROX Doubles?
In HYROX Doubles you run the 8 kilometres together and split the work on each station however you like. So train three things: a running pace the slower of you two can hold, a fixed split per station based on your own times, and transitions. Do at least one sim a week together, for example with turns of 125 m on the SkiErg and sets of 10 wall balls. The weights are the same as in Open.
In short
- You run together, so the slowest runner sets the pace.
- Split each station in advance, based on your own times.
- Practise transitions in short turns, together in a shared sim.
- Doubles uses the Open weights; Mixed uses the men's.
What is different about Doubles?
In Doubles you run together and split the work on the stations however you like. According to the season 26/27 rulebook, you run every kilometre together, enter a station together and leave it together, and on a station one of you always works while the other rests. The course is the same as the individual race: 8 times 1 km with a station after each kilometre. What changes is that the pace of two people has to add up.
| Division | Weights equal to | Example: sled push | Example: wall balls |
|---|---|---|---|
| Doubles Women | Women Open | 102 kg incl. sled | 4 kg |
| Doubles Men | Men Open | 152 kg incl. sled | 6 kg |
| Doubles Mixed | Men Open | 152 kg incl. sled | 6 kg |
More about the weights per division is in Open or Pro.
Who sets the running pace?
The slowest runner. You run together, so the team is as fast as the partner who runs the slowest. So train the pace at the threshold of that partner. The faster runner then has room to spare, and can use it on the stations. How to choose a pace per kilometre is covered in run pacing.
How do you split the stations?
Split each station in advance, based on your own times. A practical rule of thumb that Benchmrk uses:
| Difference in station time | Split of the turns |
|---|---|
| Less than 6% | 50/50 |
| 6 to 20% | 60/40 for the fastest |
| More than 20% | 70/30 for the fastest |
Switch in short turns. Benchmrk divides each station into fixed sections, for example 8 × 125 m on the SkiErg and 10 × 10 wall balls. Short turns keep the speed high, but every switch costs time. So practise them. You can read more about transitions in save time in the Roxzone.
What does a shared training week look like?
Each of you trains your own plan at your own threshold. One day a week you train together. An example:
| Day | Partner A | Partner B |
|---|---|---|
| Tue | Threshold run, own pace | Threshold run, own pace |
| Thu | Strength, own weak stations | Strength, own weak stations |
| Sat | Shared sim: turns of 125 m SkiErg, 12.5 m sled, sets of 10 wall balls | Shared sim |
| Sun | Long run | Long run |
In the sim you run together at the pace of the slowest. On the stations you switch according to the agreed split.
What do you watch for in the race?
Don't start too fast. HYROX itself warns that many athletes run their first kilometre too hard, while the race is an endurance effort. In Doubles that counts twice: whoever forces the first kilometre pays for it later with slow turns.
How Benchmrk does it
You create a team and share the team code with your partner. You see one team prediction, with the running pace of the slowest runner and a split per station based on both of you. The captain picks a shared sim day; it lands on the same day in both plans. Otherwise each plan stays its own. More about the whole plan is on HYROX training plan.
Frequently asked questions
Do you have to run together in Doubles?
Yes. According to the Doubles rulebook you run every kilometre together; if one of you runs ahead, a 1 minute penalty follows. You also enter a station together and leave it together.
Which weights apply in HYROX Doubles?
Doubles Women uses the weights of Women Open, Doubles Men and Doubles Mixed those of Men Open. One example is the sled push of 152 kg including sled for Men and Mixed.
How do you split the work on a station?
Based on your own station times. If you are about equally fast, split evenly; if one of you is clearly faster, let that one take more turns.
Do you have to do every workout together?
No. Each of you mostly trains your own plan. One shared sim a week is enough to practise pace and transitions.
Can you race Doubles at different levels?
Yes. You run at the pace of the slowest, and the strongest takes more work on the stations. Benchmrk warns you if the running pace is in the way of your goal time.
Sources
- HYROX Doubles Rulebook, season 26/27 (accessed on 22 October 2026)
- HYROX – The Fitness Race (divisions, Doubles rule and weights) (accessed on 22 October 2026)
- HYROX – Best HYROX Preparation (accessed on 22 October 2026)