Hyrox Partner Workout: Doubles Sessions

What Doubles actually requires

A Doubles team has two racers. Both start together, complete all eight run segments together and finish when both cross the finish line. Each designated run totals approximately 1 km and may contain one to five venue-dependent laps. If one partner runs ahead, a one-minute penalty applies. Both partners must enter each workout station together; work cannot start until both are present, and both leave together after completion. More than three penalties for failing to stay together makes the team Out of Competition and removes its ranking.

HYROX^® Doubles Rulebook 2026/27

Station work and changeovers

At workout stations the format is You Go I Go: one team member works while the other rests, and the pair may choose the work distance or repetition block before switching unless a station-specific rule limits the exchange. Competition does not require alternating every repetition, equal halves, a shoulder tap or a sub-five-second handoff. The resting racer must remain standing in the designated workout zone and cannot kneel, sit, lie down or obstruct others. Partners should practise clear voluntary exchange cues while respecting each station’s equipment and movement rules.

HYROX^® Doubles Rulebook 2026/27

Current station standards

All divisions complete SkiErg 1,000 m, Sled Push 50 m as 4×12.5 m, Sled Pull 50 m as 4×12.5 m, Burpee Broad Jumps 80 m, Row 1,000 m, Farmers Carry 200 m, Sandbag Lunges 100 m and 100 Wall Balls. Women / Men-Women Pro-Mixed / Men Pro use, respectively: Sled Push 102/152/202 kg including sled; Sled Pull 78/103/153 kg including sled; Farmers Carry 2×16/24/32 kg; Lunges 10/20/30 kg; Wall Ball 4/6/9 kg. Station-specific rules govern how partners wait and switch, so a generic 25 m, 50 m, 100 m or one-rep exchange plan is not automatically legal or useful everywhere.

HYROX^® Doubles Rulebook 2026/27

Partner-workout templates

Use scalable formats. First, practise running together at a pace both can sustain and entering/exiting a station as a pair. Second, practise self-selected station blocks and a simple verbal exchange cue at reduced volume. Third, combine several run-and-station rounds while recording each partner’s work and whether standards remain valid. Finally, if recovery and experience support it, rehearse selected race-standard rounds rather than assuming a full race simulation is necessary. Review what happened and revise block sizes before the next session; the rulebook allows flexible division of station work.

HYROX^® Doubles Rulebook 2026/27 · ACSM 2026 resistance-training position stand

Programming and safety

No evidence reviewed establishes four named sessions, 65–95% effort bands, fixed 45–90-minute durations, two joint sessions weekly, minimum four weeks, exact 15/20/30-second benchmark gaps or a full rehearsal in weeks 10–11. Plan progressively around each athlete’s running, station skill, total load and recovery. Practise movement standards before adding speed or volume. Full race-standard simulations create substantial work and should be used only when suitable. Stop or scale for pain, dizziness, heat illness signs or inability to follow safe equipment and traffic flow.

ACSM 2026 resistance-training position stand · HYROX^® Doubles Rulebook 2026/27

Frequently Asked Questions

Do both partners run every kilometre?

Yes. Both team members must run together for each entire run segment. Running ahead earns a one-minute penalty.

HYROX^® Doubles Rulebook 2026/27

How must station work be split?

The default is You Go I Go with self-selected work blocks. Equal halves or alternating single repetitions are optional strategies unless a station-specific rule changes what is possible.

HYROX^® Doubles Rulebook 2026/27

Must partners have the same fitness level?

The rulebook does not require matched fitness. Both still need to run together and complete each station legally, so choose pacing and work divisions that both can execute.

HYROX^® Doubles Rulebook 2026/27

How often should partners train together?

No universal evidence-based frequency was found. Schedule enough joint practice to learn together-running, entry/exit, exchanges and station rules while preserving recovery and individual training needs.

ACSM 2026 resistance-training position stand · HYROX^® Doubles Rulebook 2026/27

Marketing text preserved unchanged

Repz recent seasons of race data shows that Doubles teams with structured joint training history finish 7–12 minutes faster than those who arrive without shared preparation.^[1] The gap is not primarily a fitness gap; it is a coordination gap. Partner workouts close it.

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Sources

1. Repz analysis of recent seasons of race data comparing Doubles finish times by documented joint training history. Teams with four or more weeks of shared preparation finish 7–12 minutes faster on average than teams without shared pre-race training, consistent across all finish-time bands. ↩

2. Repz pacing data from Doubles race entries shows that teams who go out more than 8% faster than target pace in km 1–2 have a 67% higher incidence of finish times exceeding target by more than 5 minutes, compared to teams who hold pace in the opening two runs. ↩