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HYROX doubles: rules, format, training tips & partner strategies
HYROX Doubles isn’t just another gym workout - it’s an electrifying test of endurance, strength, and teamwork. Whether you’re an experienced racer aiming for a faster time or a fitness newcomer looking for an achievable race, HYROX Doubles offers an exciting challenge that pushes both your body and mind.
This guide will walk you through everything you need to know about the HYROX Doubles format, how to train effectively, and why summer is the perfect time to embrace this competitive fitness event.
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What is HYROX doubles?
HYROX is a hybrid fitness race combining running and functional exercise stations, and the Doubles format pairs you with a partner to take on the challenge together. You and your doubles partner share the exercises, splitting the reps and pushing each other toward the finish line.
With men’s, women’s, and mixed-gender doubles teams, HYROX welcomes everyone, from elite athletes to weekend warriors. The race format is designed to test your athletic performance across a range of movements, from upper body strength to endurance, making it a full-body workout that suits all levels.
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HYROX race format explained
1km runs + functional exercise stations
The HYROX course is built around eight 1km runs, each followed by a specific functional exercise station. Whether you're pushing a sled, lunging with a sandbag, or tackling wall balls, you and your partner alternate exercises to conserve energy and maintain pace. Pacing and endurance are key here. You’ll need to manage your effort carefully over the continuous loop, ensuring you have enough in the tank for the final stations. Each section challenges your body differently, from the glute muscles and thigh muscles to the entire core.
Tip: Outdoor summer training, like running in local parks or using outdoor gym equipment, is a great way to prepare and mix up your routine.
Breakdown of the 8 workout stations
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Ski Erg: A cardio-heavy station engaging the upper back and core. Focus on smooth, controlled strokes.
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Sled Push: One of the heavier weights movements. Keep your hips low and drive with your legs.
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Sled Pull: Challenges your grip strength and upper body. Stay braced and lean back slightly.
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Burpee Broad Jumps: High-intensity aerobic work. Pace yourself to maintain form.
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Rowing: Another cardio push. Focus on technique, not just speed.
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Farmers Carry: Tests your grip and posture. Keep shoulders back and walk steadily.
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Sandbag Lunges: Engages your posterior chain and thigh muscles. Step evenly and keep balanced.
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Wall Balls: A functional fitness finisher. Use your entire trunk for efficient throws.
Team coordination and communication
The key to success in HYROX Doubles is working effectively with your partner. Clear communication ensures smooth handoffs, even pacing, and shared motivation.
Top tips for doubles teams:
Pre-plan your strategy
Decide who takes which exercises and when to switch.
Stay vocal on race day
Simple cues help maintain rhythm.
Support each other
A little motivation goes a long way during tough stations.
Train together
Practice transitions and workout stations as a team.
Rules, penalties, and how to avoid them
Every HYROX race follows clear competition standards. To avoid time penalties or even disqualification, teams must stick to correct movement standards, complete full reps, and follow equipment rules.
Common mistakes include incomplete reps, skipping stations, or not adhering to the set weights. For doubles teams, dividing the work fairly and efficiently can make a real difference in avoiding distance penalties or form breakdowns.
HYROX training tips for summer
Summer is the perfect time to ramp up your HYROX prep, no matter your experience level. Longer days and better weather mean more opportunities to mix indoor gym sessions with fresh-air runs or functional workouts. Balancing your strength training with sunny outdoor sessions keeps exercise fun and well-rounded.
Benefits of summer training
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Outdoor training: Running on varied terrain builds endurance and engages different muscles, plus the sunshine and scenery give a mood and motivation boost.
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Heat adaptation: Gradual training in warmer weather can enhance your aerobic performance by raising VO2 max. Come race day, you’ll feel more comfortable if it’s hot.
Team up: HYROX doubles & mixed doubles
If you’re entering HYROX Doubles (two same-sex partners) or Mixed Doubles (male-female team), summer training with your partner is a game changer. Practice “you go, I go” drills (one works, one rests) to simulate race strategy. Training together also boosts consistency — people with a workout buddy logged 35% more gym visits. Friendly motivation and shared goals push both of you further, and you’ll celebrate progress together. Use the extra daylight to schedule regular partner sessions, keep each other accountable, and hit race day in peak condition.
Example HYROX workout plan
Day | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
Activity | Running | Functional Fitness | Running | Strength | Recovery | Strength | Bodyweight and Core |
Description | Mix interval runs (for speed and power) with steady-state long runs (for endurance). | Combine exercises into circuits, simulating race stations. | If you’re training as a pair, try partner intervals where one runs while the other recovers. | Focus on exercises like sled pushes (to build lower-body strength and teamwork), wall balls (for full-body power and coordination), and sandbag carries (to improve grip, core stability, and functional endurance). | Prioritise stretching, mobility, or light movement. | For Doubles or Mixed Doubles, practice splitting the workload: decide in advance who takes the lead on which stations, and rehearse smooth transitions. | Hit the park for a partner workout — alternate burpee broad jumps, lunges, planks, and push-ups, or go synchronised for extra teamwork. Core work builds the stability and control you need for sled pushes and carries, while training outdoors boosts motivation and partner energy. |
FAQs
How is HYROX different then crossfit?
HYROX has a fixed race format, combining running and functional exercises, whereas CrossFit features varied workouts of the day (WODs). Both build strength and endurance, but HYROX focuses on repeatable race performance.
Is HYROX suitable for beginners?
Yes! HYROX offers an achievable race format, with divisions for all fitness levels. Beginners can partner with more experienced racers to balance out strengths.
What equipment do i need?
Comfortable running shoes and breathable clothing. Many athletes also use gloves for stations like the sled pull or farmers carry.
Whether you’re aiming for your first finish or targeting a competitive doubles team result, HYROX Doubles is an exciting way to push your limits this summer. Find your local Gym, book a personal trainer for tailored support, or sign up for a HYROX prep class to sharpen your skills. Get out there, train smart, and race with confidence!
