Doubles partners training at home
12-Week HYROX Doubles Training Plan at Home
The Doubles plan with home station swaps for the solo days. Train solo three days a week and together once, rehearsing the station split you'll race.
Download on theApp Store12 weeks · 4 days a week · Home
- Length
- 12 weeks, 48 sessions
- Days a week
- 4
- Session length
- 45–75 min
- Level
- Beginner
- Equipment
- Dumbbells or kettlebells, a resistance band, a backpack you can load to 10–25 kg
- Race standard
- HYROX 2026/27 rulebook, Open division loads
What's in it
- Three solo sessions and one partner session each week
- You-go-I-go circuits to find your fastest station split
- Partner race simulation two weeks before race day
- Every station swapped for dumbbell, band and backpack work
Week 1, in full
Every session of the first week, exactly as it appears in the app.
Mon
Easy Run
- Easy Run3 km · Relaxed and even · Zone 2 · 60–70% max HR · conversational paceIf you can't hold a conversation, slow down or walk briefly.
Tue
Strength · Lower
- Warm-up8 min easy jog, bike or row, then leg swings, hip openers and 2 × 10 air squats
- Dumbbell Goblet Squat3 × 12 reps · Light · RPE 6 · 3–4 reps in reserve
- Dumbbell Romanian Deadlift3 × 12 reps · Light · RPE 6 · 3–4 reps in reserve
- Rest90 sec
- Backpack Walking Lunges (each leg)3 × 12 reps · Light · RPE 6 · 3–4 reps in reserve
- Bulgarian Split Squat (each leg)3 × 10 reps · Light · RPE 6 · 3–4 reps in reserve
- Plank3 × 20 s
Thu
Benchmark Test
- Warm-up12 min easy jog, bike or row, then leg swings, hip openers and 2 × 10 air squats
- 1 km Time Trial1 km · Hard but controlled, about 8/10, not a sprint. Record the time · Zone 4 · 80–90% max HR · threshold, comfortably hardWalk for a few seconds if you need to; it's a starting point, not a race.
- Rest5 min
- Dumbbell Thrusters (wall ball sub)50 reps · Light dumbbells, 4–8 kgFor time. Record it and your set breaks.
- Rest5 min
- 1 km Run1 km · Target pace 6:15–7:00 /km · Zone 4 · 80–90% max HR · threshold, comfortably hardCompare this km with the first, the gap is your compromised-running cost.
- Cool-down5–10 min easy walk or jog, then stretch calves, hips and upper back
Sat
Partner Session
- Long Run Together4 km · At the slower partner's easy pace · Zone 2 · 60–70% max HR · conversational paceYou must run side by side on race day, so practise it now.
- You Go, I Go · 3 RoundsOne partner works while the other rests standing up; swap every set. Try different splits and note what's fastest.
- Dumbbell Thrusters (wall ball sub)30 reps · Light dumbbells, 4–8 kgSwap every 10 reps
- Kettlebell Swings (row sub)31 reps · 12–24 kgSwap every 250 m
- Farmers Carry (dumbbells or water jugs)100 m · Short on space → carry for 60 s per 50 m · Heaviest pair you ownSwap every 50 m
- Burpee Broad Jumps20 m · Chest to floor, jump forward with both feet; no space → do the same count as burpees + broad jumps in placeSwap every 10 m
- Rest2 min between rounds
The whole plan, by the numbers
48 sessions over 12 weeks, building to race day. Every session after week 1, with distances, sets, reps, loads and heart-rate zones, is in the Cheetah app.
- 14
- runs
- 11
- strength sessions
- 13
- station sessions
- 4
- compromised runs
- 3
- race simulations
- 2
- benchmark tests
- 2
- lighter recovery weeks
Why 12 weeks
12 weeks is the standard length for a first race: enough time to build your running and learn every station at race weight without rushing, with room for a deload or two.
What stands in for each station
This version is built for dumbbells or kettlebells, a resistance band, a backpack you can load to 10–25 kg. Here is what it uses in place of each HYROX station.
| Station | Swap: home (dumbbells, a band, a backpack) |
|---|---|
| 1. SkiErg | Band pull-downs. Band anchored high, hinge at the hips, about 1 rep for every 12 m. |
| 2. Sled Push | Loaded push. Push a loaded box or bag across a hard floor, or walk a hill with a 10 to 25 kg backpack. |
| 3. Sled Pull | Band rows. Heaviest band, fast and continuous, about 6 reps for every 5 m. |
| 4. Burpee Broad Jumps | Burpee broad jumps. No swap needed. Short on space? Burpees plus broad jumps in place. |
| 5. Rowing | Kettlebell swings. 12 to 24 kg, about 1 swing for every 16 m of rowing. |
| 6. Farmers Carry | Farmers carry with dumbbells or water jugs. Heaviest pair you own. Short on space? Carry for 60 s per 50 m. |
| 7. Sandbag Lunges | Backpack walking lunges. Backpack loaded to 10 to 20 kg. No space? Alternate in place, 1 rep per metre. |
| 8. Wall Balls | Dumbbell thrusters. Light dumbbells, 4 to 8 kg, same rep count. |
Races you can still make with 12 weeks
Start on the Monday shown and week 12 lands on race week. Later than that, pick a shorter plan.
| Race | Dates | Start this plan by |
|---|---|---|
| HYROX Manchester 2027 | Jan 20–31, 2027 | Mon, Nov 2, 2026 |
| HYROX Chicago 2027 | Feb 11–15, 2027 | Mon, Nov 23, 2026 |
| HYROX Phoenix 2027 | Feb 25–28, 2027 | Mon, Dec 7, 2026 |
| HYROX Glasgow 2027 | Mar 10–14, 2027 | Mon, Dec 21, 2026 |
| HYROX Las Vegas 2027 | Mar 12–14, 2027 | Mon, Dec 21, 2026 |
| HYROX Miami Beach 2027 | Mar 26–28, 2027 | Mon, Jan 4, 2027 |
| HYROX Houston 2027 | Apr 1–4, 2027 | Mon, Jan 11, 2027 |
| HYROX Ottawa 2027 | Apr 21–25, 2027 | Mon, Feb 1, 2027 |
Follow the 12-week plan in Cheetah
Every session written out, logged at race weights, with Apple Watch and heart-rate zones.
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