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Hyrox Doubles Training — The Race Is Hard. The Right Partner Makes It Harder.

Hyrox Doubles (Mixed or Same-Sex) is a different race from Solo. Communication, synchronization, and knowing your partner's weak stations determine your finish time as much as raw fitness does. Most Doubles athletes train the stations solo and then wonder why race day felt disjointed. Train it as a team.

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Sample Workouts

Beginner · Intermediate · RX

HYROX-Inspired Simulation

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Beginner20 minHome GymFor Time

Score

Fastest time wins. If capped, record reps completed at the cap.

Stimulus

HYROX race rhythm: run under fatigue, station, repeat

Target Score

Finish in 6-9 min; keep run splits within 10-15%

Time Cap

12 min

Feel

Aerobic pressure rises every station; transitions stay deliberate and short.

  • - Score: finish time. Finish in 6-9 min; keep run splits within 10-15%.
  • - Run the first split controlled enough that station one starts within 10 sec of arriving.
  • - Run pace should support the next movement; the score is won by consistent splits, not the fastest first run.

Perform 2 rounds of the following warm-up circuit. Move deliberately — the warm-up prepares joints as much as heart rate.

Jump Rope or High Knees
2 min
Arm Circles + PVC Pass-Through
10 each
Air Squats
15
Hip 90/90 Stretch
30 sec each side
KB Halos
10 each direction
Cat-Cow
10

2 intervals for time: Run 400m, then complete the station before starting the next run. This is a HYROX-inspired adaptation: it keeps the run/station rhythm when race equipment is limited. Keep transitions tight and log total time. Target: Finish in 6-9 min; keep run splits within 10-15%. Stimulus: HYROX race rhythm: run under fatigue, station, repeat.

Run 400m

Controlled pace into the station

DB Thrusters

HYROX station volume scaled for a 20-minute session

1215/10 lb
Run 400m

Last run: push the pace

DB Deadlift

HYROX station volume scaled for a 20-minute session

122x15/10 lb

Hold each position for the prescribed time. Breathe deeply and allow your heart rate to normalize.

Child's Pose
60 sec
Pigeon Pose
60 sec each side
Seated Hamstring Stretch
45 sec each side
Lying Quad Stretch
45 sec each side
Box Breathing (4-4-4-4)
2 min
#beginner#20min#home-gym#for-time#hyrox#running#weightlifting

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HYROX-Inspired Simulation

Save WOD
Intermediate20 minHome GymFor Time

Score

Fastest time wins. If capped, record reps completed at the cap.

Stimulus

HYROX race rhythm: run under fatigue, station, repeat

Target Score

Finish in 5-7 min; keep run splits within 10-15%

Time Cap

12 min

Feel

Aerobic pressure rises every station; transitions stay deliberate and short.

  • - Score: finish time. Finish in 5-7 min; keep run splits within 10-15%.
  • - Run the first split controlled enough that station one starts within 10 sec of arriving.
  • - Run pace should support the next movement; the score is won by consistent splits, not the fastest first run.

Perform 2 rounds of the following warm-up circuit. Move deliberately — the warm-up prepares joints as much as heart rate.

Jump Rope or High Knees
2 min
Arm Circles + PVC Pass-Through
10 each
Air Squats
15
Hip 90/90 Stretch
30 sec each side
KB Halos
10 each direction
Cat-Cow
10

2 intervals for time: Run 400m, then complete the station before starting the next run. This is a HYROX-inspired adaptation: it keeps the run/station rhythm when race equipment is limited. Keep transitions tight and log total time. Target: Finish in 5-7 min; keep run splits within 10-15%. Stimulus: HYROX race rhythm: run under fatigue, station, repeat.

Run 400m

Controlled pace into the station

DB Thrusters

HYROX station volume scaled for a 20-minute session

1225/20 lb
Run 400m

Last run: push the pace

KB Farmer Carry

HYROX station distance scaled for a 20-minute session

30m2x16 kg

Hold each position for the prescribed time. Breathe deeply and allow your heart rate to normalize.

Child's Pose
60 sec
Pigeon Pose
60 sec each side
Seated Hamstring Stretch
45 sec each side
Lying Quad Stretch
45 sec each side
Box Breathing (4-4-4-4)
2 min
#intermediate#20min#home-gym#for-time#hyrox#running#weightlifting

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HYROX-Inspired Simulation

Save WOD
Advanced / RX20 minHome GymFor Time

Score

Fastest time wins. If capped, record reps completed at the cap.

Stimulus

HYROX race rhythm: run under fatigue, station, repeat

Target Score

Finish in 4-7 min; keep run splits within 10-15%

Time Cap

12 min

Feel

Aerobic pressure rises every station; transitions stay deliberate and short.

  • - Score: finish time. Finish in 4-7 min; keep run splits within 10-15%.
  • - Run the first split controlled enough that station one starts within 10 sec of arriving.
  • - Run pace should support the next movement; the score is won by consistent splits, not the fastest first run.

Perform 2 rounds of the following warm-up circuit. Move deliberately — the warm-up prepares joints as much as heart rate.

Jump Rope or High Knees
2 min
Arm Circles + PVC Pass-Through
10 each
Air Squats
15
Hip 90/90 Stretch
30 sec each side
KB Halos
10 each direction
Cat-Cow
10

2 intervals for time: Run 400m, then complete the station before starting the next run. This is a HYROX-inspired adaptation: it keeps the run/station rhythm when race equipment is limited. Keep transitions tight and log total time. Target: Finish in 4-7 min; keep run splits within 10-15%. Stimulus: HYROX race rhythm: run under fatigue, station, repeat.

Run 400m

Controlled pace into the station

Burpee Broad Jump

20m target distance; about 10 broad jumps

1020m
Run 400m

Last run: push the pace

KB Farmer Carry

HYROX station distance scaled for a 20-minute session

40m2x24 kg

Hold each position for the prescribed time. Breathe deeply and allow your heart rate to normalize.

Child's Pose
60 sec
Pigeon Pose
60 sec each side
Seated Hamstring Stretch
45 sec each side
Lying Quad Stretch
45 sec each side
Box Breathing (4-4-4-4)
2 min
#advanced#20min#home-gym#for-time#hyrox#running

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Common Questions

How does Hyrox Doubles work?

In Hyrox Doubles, two athletes complete the race together. During the 1km running segments, both athletes run simultaneously. At each workout station, athletes alternate reps or complete the full station together (depending on the category). In Mixed Doubles (one male, one female), the loads are different for each athlete.

Should Hyrox Doubles partners have similar fitness levels?

Similar aerobic capacity matters more than absolute fitness. If one partner is a significantly faster runner, the pair must decide whether to run together (slower partner limited) or slightly apart (requires careful timing at station handoffs). Station splits by weakness work best: assign each partner the stations they are better at.

What are the most important stations to practice for Doubles?

Sled Push and Sled Pull — because the weight doubles in Doubles (both athletes push/pull simultaneously in some formats, or alternate). Ski Erg and Rowing are also critical — whoever is weaker at these needs dedicated practice. Wall Balls tend to even out between partners easily.

How far in advance should I start Hyrox Doubles training?

At minimum 10–12 weeks. The first 4–6 weeks should focus on individual station proficiency. The second half should include weekly joint sessions where both partners complete full simulation WODs together and optimize their communication and station handoff protocol.

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