Guide
HYROX Doubles for first-timers
Doubles is a popular way into HYROX: same course, same weights as Singles, but you share the station work with a partner.
Updated Sun, Oct 18, 2026
The rules that matter
- You run every 1 km together. Run ahead and it's a 1-minute penalty.
- You enter and leave every station together. The station can't start until you're both there.
- One partner works at a time while the other rests nearby. You decide how to share the reps and metres.
- On wall balls, pass the ball by handing it over or letting it drop. A thrown handover into the next squat is a no-rep.
Doubles weights
| Station | Doubles Women | Doubles Men, Women Pro and Mixed | Doubles Men Pro |
|---|---|---|---|
| SkiErg, 1,000 m | No load | No load | No load |
| Sled Push, 50 m (4 × 12.5 m) | 102 kg (225 lb) | 152 kg (335 lb) | 202 kg (445 lb) |
| Sled Pull, 50 m (4 × 12.5 m) | 78 kg (172 lb) | 103 kg (227 lb) | 153 kg (337 lb) |
| Burpee Broad Jumps, 80 m | No load | No load | No load |
| Rowing, 1,000 m | No load | No load | No load |
| Farmers Carry, 200 m | 2 × 16 kg (2 × 35 lb) | 2 × 24 kg (2 × 53 lb) | 2 × 32 kg (2 × 71 lb) |
| Sandbag Lunges, 100 m | 10 kg (22 lb) | 20 kg (44 lb) | 30 kg (66 lb) |
| Wall Balls, 100 reps | 4 kg (9 lb) | 6 kg (13 lb) | 9 kg (20 lb) |
How to split the stations
- 1Split by strengths. The stronger partner takes more of the sleds; the better runner sets a pace the slower runner can hold.
- 2Use short turns. Swapping every length on the sled or every 10 to 20 wall balls keeps both of you moving.
- 3Agree your plan before race day and write it down, station by station.
- 4Practise the handovers, not just the stations. Clumsy swaps add up over eight stations.
- 5Call out your reps so you both know the count.
Each partner follows the plan: three solo sessions a week plus one partner session where you rehearse your split.
Questions
Do both partners run in HYROX Doubles?
Yes. Both partners run every 1 km together; running ahead earns a 1-minute penalty. Only the station work is shared.
How do you split the work in HYROX Doubles?
One partner works at a time and you choose how to share the reps and metres. Most teams split by strengths and swap in short turns, for example every sled length or every 10 to 20 wall balls.
What weights does Mixed Doubles use?
Mixed Doubles uses the same loads as Doubles Men: 152 kg sled push, 103 kg sled pull, 2 × 24 kg farmers carry, 20 kg sandbag and 6 kg wall balls.
Get a plan built for your first race
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