Hyrox has taken the fitness world by storm - a relentless test of strength, endurance, strategy, and mental toughness, all wrapped into one electrifying race format. But when you step onto the start line as a doubles team, the challenge changes.

Success in Hyrox Doubles isn’t just about being fit; it’s about partnership, pacing, smart transitions, and knowing exactly how to divide the work when fatigue hits hardest.

Whether you’re chasing a podium finish or pushing for a personal best, Hyrox Coach and Village Health & Wellness Leisure Club Manager, Lee Clayton, breaks down everything you need to know about the event - from the format you can expect to race-day rules and tips.

Quick Summary

• Hyrox Doubles is a two-person team race combining 8 × 1 km runs and 8 functional workout stations.

• Workload is shared sequentially; only one teammate is active at a station at a time.

• The format is open to anyone 16+, with Men’s, Women’s, Mixed, Men Pro, and Women Pro categories.

• Success relies on training together, communication, and preparation.

What is the Hyrox Doubles Format? 

The Hyrox Doubles format is a two-person team version of the standard race where two athletes work together to complete the full course of running and functional fitness stations.

The structure of the race remains the same as the individual event: eight 1 km runs, each followed by a functional workout station, for a total of 8 km of running and eight workout stations.

The key difference between Doubles and the solo format lies in how the workload is shared.

• In the solo race, one athlete completes every run and every workout alone.

• In Doubles, partners alternate completing the work at each station. Only one teammate works at a time, and the other waits their turn. This sequential sharing is crucial for maintaining pace and complying with official rules.

Who Can Compete in Hyrox Doubles?

Anyone who meets the basic participation requirements can sign up to compete in Hyrox Doubles - it’s designed to be an inclusive fitness race, not only an elite-level sport.

• Both team members must be at least 16 years old on race day.

• Each athlete must agree to Hyrox’s terms and conditions.

• You must register online and select the Doubles division when signing up.

There are multiple Doubles categories at most events:

• Men’s Doubles

• Women’s Doubles

• Mixed Doubles (one male and one female partner)

• Men’s Pro Doubles

• Women’s Pro Doubles

Age groups are determined by the average age of the two team members and are used for ranking in official standings.

How Does Hyrox Doubles Work?

Unlike the solo competition, in Hyrox Doubles both teammates must stay together throughout the race - including all running segments and workout stations. Officials may issue penalties if a teammate runs too far ahead.

Key features of Hyrox Doubles include:

Shared Workload:

• At each workout station, the total required work (reps, distance, or load) is the same as in the individual race but is shared between the two athletes.

• Teams can strategise how to split the workload (e.g., alternating sets, evenly dividing reps, or having a stronger partner do more) while following the official “one active at a time” rule. Partners alternate to complete the total workload; the other teammate may rest or prepare.

Workout Stations: 

Like the solo race, the Hyrox Doubles course features eight 1 km runs, each broken up by a functional workout station: 

• SkiErg

• Sled push

• Sled pull

• Burpee broad jumps

• Rowing

• Farmer’s carry

• Sandbag lunges

• Wall balls

Teams must complete all stations and runs in order, with performance measured by total time from start to finish.

Hyrox Doubles Rules 

In a Hyrox Doubles event, only one partner may use the equipment at a time at each station, while the other stays in the designated area and ensures all movements meet the standards listed below.

SkiErg

While one athlete completes their share of the 1,000m split, the non-working partner must stand on the designated doubles mat and must not touch the SkiErg until a changeover is made.

Sled Push

The non-working partner must follow directly behind the athlete pushing the sled. They may not stand in front of the sled, block another lane, or cause any obstruction. Both partners must travel the full length of the track, crossing at each end before switching.

Sled Pull

Only the working athlete may stand on the pulling box and handle the rope. The non-working partner must remain behind the pulling athlete and must not touch the rope or equipment. Both partners must stay at the end of the track where the sled pull is taking place.

Burpee Broad Jumps

The non-working partner must stay behind the athlete performing the burpee broad jumps. Transitions can occur either side-by-side or by stepping through the partner’s legs. Each repetition must begin with a burpee, followed by a forward jump taking off and landing on two feet.

Rowing

While one athlete completes their portion of the 1,000 m split, the other partner must remain on the doubles mat and must not touch the rower until it is their turn.

Farmer’s Carry

The non-working partner must walk behind the athlete carrying the kettlebells. To switch, the kettlebells must be placed on the ground, and the partner must pick them up from that position. Athletes must ensure they do not obstruct other competitors.

Sandbag Lunges

The non-working partner must walk behind the athlete performing the lunges. The sandbag must not touch the floor at any point. Transitions must be performed back-to-back, with the sandbag passed directly between partners - never forwards.

Wall Balls

The non-working partner must stand inside the rig, facing the athlete performing wall balls. Partners may switch at any time, but the ball must either be passed forward at waist height or dropped to the floor for the next athlete to collect. Every repetition must start from the squat position.

• Male athletes throw to the higher target, female athletes to the lower target.

• In mixed doubles, males throw to the higher target and females to the lower target.

For a full guide, be sure to read our comprehensive article on Hyrox Rules.

Hyrox Doubles Workouts

Ready to ace it with your partner? Let’s jump into the Hyrox Doubles workouts!

Whether you find yourself competing in the men’s or women’s category, we have you covered with training routines and tips that will boost your overall performance. 

Hyrox Doubles Workout for Men

Guys, it's time to step up your game with some training routines that are designed just for you, and guaranteed to push you to your limit. 

These tailored workouts are aimed at building muscles and stamina - which you will be reliant on as you go through each Hyrox station. 

Specific Training Routine for Men

Strength Training:

Heavy lifting should be a main focus in your training routine. Exercises such as deadlifts and bench presses will build your strength, and improve the foundation of strength you will need for completing the Hyrox stations i.e. sled push. 

Endurance Boosters:

HIIT workouts should also be essential in your training regime. Adding a variety of running and functional exercises will mirror Hyrox competition standards, improving your stamina over time to ensure that you smash it on the day. 

Hyrox Doubles Workout for Women 

Ladies, it’s your time to shine. These tailored routines are crafted to boost strength and endurance, helping you take on the challenge like a pro. 

Specific Training Routines for Women 

Strength Training: 

Incorporate lunges, kettlebell swings, and push presses into your training regime to build the explosive power needed for the Hyrox exercises. 

Endurance & Stamina:

Cardio sessions are crucial when training for the Hyrox events. Think of the structure of the Hyrox race; running intervals combined with stations of functional exercises to keep your heart rate up. Mimicking the event will ensure you enter the competition with confidence. 

Hyrox Double Tips 

When training for the Mixed Doubles, it’s important to be tactical. Ensure you are still focusing on workouts that build individual strength. 

You’ll need a combination of power, strength, and endurance to ace those exercise stations. 

1. Communication is key: Communicating effectively with your partner throughout the race will boost confidence and maintain a solid game plan for each station. Call out reps, encourage each other, and be clear about when you need a switch.  Check in with each other throughout the race to manage fatigue and adjust pacing if needed.
   
   

2. Train together: Since you will be tackling the event together, it will be important to train together too. Here is where you will learn each other’s strengths and weaknesses. Practice transitions, pacing, and communication during training sessions.
   
   

3. Expect the unexpected: It’s a good idea to alternate between taking the lead during training. This will ensure both partners are fully prepared for unexpected situations on the day of the competition. Decide in advance how you’ll split reps, when you’ll switch, and how you’ll pace each station. If something doesn’t go to plan, adjust quickly and stay focused.
   
   

4. Combine your strengths: Identify what each of you does best (e.g., sled push, wall balls, running pace) and plan your stations around those strengths. Use each partner’s strongest movements to your advantage to maximise performance and conserve energy.
   
   

5. Support each other from start to finish: Encouragement and teamwork make the race more enjoyable - and often lead to stronger results at the finish line. Maintaining a positive mindset can make all the difference when fatigue sets in.
   
   

6. Hydrate, fuel, and rest properly: In the lead-up to the event, prioritise sleep, hydration, and proper nutrition to ensure you’re race-ready.
   
   

7. Trust your preparation: Go into race day confident in your strategy and training.

By following these tips, you and your partner can build on a strategy guaranteed to get you across the finish line on the day. Understanding each other’s strengths and weaknesses is essential for the competition tactics.

FAQs for Hyrox Doubles 

What are the main differences between individual and doubles competitions in Hyrox?

In doubles, you will be expected to share the workload with a partner. This requires excellent teamwork and communication skills. If you are transitioning from individual to doubles, this will require training with a partner and developing a strategy that is both tactical and aligned with the rules.

How can I find a suitable partner for Hyrox Doubles? 

It may be useful to find a partner with the same or similar fitness capabilities as you. This can ensure your training style is compatible and shared schedules are possible. Alternatively, you can join the #HYROXCOMMUNITY to meet potential partners. 

What should I focus on during my Hyrox Doubles training?

Participants should centre their workout routines around strength, endurance, and functional exercises. For the Doubles training, this should focus on communication and teamwork - learn your partner’s strengths and weaknesses. It is also important that partners train regularly, to build trust and discuss tactics. 

Get Started with Hyrox 

As a proud Hyrox partner, Village Health & Wellness Clubs are here to support you throughout your training journey. Whether you’re looking to compete or just curious to give it a try, our official Hyrox Training Classes can help you stay focused and provide the extra support and guidance you need.

You don’t need to sign up for a race - put your skills to the test with our Hyrox SIM, the ultimate practice event, without the pressure of competing in a national competition.