HYROX Training Guide
HYROX Doubles Training
HYROX Doubles is the team format: two athletes, eight 1 km runs together, and the work at all eight functional stations shared however the pair chooses. Total race time is faster than singles because you share the station work — but running is unchanged, so the cardio bar stays high. This guide covers the rules, how to split stations using variance data, and how to pace a doubles race so your partner-paced runs don't fall apart after the high-cost stations.
Last updated:
The format, in one diagram
2
Athletes per team
8 × 1 km
Runs together, team paced by slower partner
You Go, I Go
Station work split freely, switch at any point
Format source: HYROX Doubles Rulebook 26/27. Partners run every 1 km together (running ahead of your partner is a penalty), so pace is set by whichever athlete is slower at that segment of the race.
The five doubles divisions
Doubles Women
White tier, the lightest loads: sled push 102 kg, sled pull 78 kg, farmers carry 2×16 kg, sandbag 10 kg, wall ball 4 kg. The same loads as Open Women singles.
Doubles Men
Grey tier: sled push 152 kg, sled pull 103 kg, farmers carry 2×24 kg, sandbag 20 kg, wall ball 6 kg. The same loads as Open Men singles.
Doubles Mixed
One man and one woman, both on the grey tier: sled push 152 kg, sled pull 103 kg, farmers carry 2×24 kg, sandbag 20 kg, wall ball 6 kg. The woman carries the same loads as her partner. Mixed has no Pro category.
Doubles Women Pro
Grey tier: sled push 152 kg, sled pull 103 kg, farmers carry 2×24 kg, sandbag 20 kg, wall ball 6 kg. The same loads as Pro Women singles.
Doubles Men Pro
Black tier, the heaviest loads: sled push 202 kg, sled pull 153 kg, farmers carry 2×32 kg, sandbag 30 kg, wall ball 9 kg. The same loads as Pro Men singles.
Wall-ball targets follow the thrower, not the division: men throw to 3.00 m (9 ft 10 in), women to 2.70 m (8 ft 10 in), 100 reps in every division. Age-group rankings use the team's average age.
How to split the stations
The naive split is "I'll take the stations I'm good at." The better split uses variance data: high-variance stations are where races are won or lost, so they should go to the more consistent athlete — even if they're not the strongest on that station. SSAC 2025 standard-deviation analysis tells you which is which.
| Station | SD (min) | Variance | Assign to… |
|---|---|---|---|
| Ski Erg | 0.6 | low | Strongest partner — gain time here |
| Sled Push | 1.0 | medium | Either — match to strength |
| Sled Pull | 1.7 | high | Most-consistent partner (lowest blow-up risk) |
| Burpee Broad Jumps | 2.3 | high | Most-consistent partner (lowest blow-up risk) |
| Row | 0.6 | low | Strongest partner — gain time here |
| Farmers Carry | 0.7 | low | Strongest partner — gain time here |
| Sandbag Lunges | 1.9 | high | Most-consistent partner (lowest blow-up risk) |
| Wall Balls | 2.7 | high | Most-consistent partner (lowest blow-up risk) |
HYROX lets partners split each station however they like. FORMD's doubles engine models the simplest strategy, whole stations four each, and computes the best four-and-four assignment from both partners' baseline times automatically — open Team Detail in the app after both partners have synced profiles.
Pacing — how your runs slow down
Even though you split the stations, you still run all 8 km. FORMD's model expects each successive run to be slower than the last — calibrated from real race-pace decay. Use this to set realistic per-run targets, not just an overall pace.
| Run # | Pace multiplier | Slowdown vs run 1 |
|---|---|---|
| Run 1 | ×1.00 | — |
| Run 2 | ×1.02 | +2% |
| Run 3 | ×1.05 | +5% |
| Run 4 | ×1.08 | +8% |
| Run 5 | ×1.11 | +11% |
| Run 6 | ×1.14 | +14% |
| Run 7 | ×1.17 | +17% |
| Run 8 | ×1.21 | +21% |
Worked example: if your fresh 1 km pace is 4:30, expect run 5 to be ~5:00 (×1.11) and run 8 to be ~5:27 (×1.21). If you budget for that decay, you avoid the classic mistake of going out at run-1 pace and detonating by run 6.
Three stations that hurt your next run
After three specific stations, the partner who just worked will be slower on the next 1 km. FORMD's doubles engine applies these penalties to the next-run pace estimate:
After Wall Balls
Highest cost — quads + HR spike carry into your next run.
After Sandbag Lunges
Quad-specific fatigue. Plan for a slower partner-run after.
After Sled Push
Muscular fatigue rather than metabolic. Recovers within 200 m.
Tactical implication: assign the "fresher" partner the run following Wall Balls or Sandbag Lunges where possible. Or accept the slowdown and run it together — but plan for it.
Per-athlete station target times
Each doubles division races one of the singles weight tiers (see the divisions above); the table shows the singles realistic targets for each. In Doubles Mixed both partners race the grey tier, so the woman's loads match Pro Women singles: read the Women Pro column for her and Men Open for her partner.
| Station | Men Open | Men Pro | Women Open | Women Pro |
|---|---|---|---|---|
| Ski Erg | 4:30 | 4:00 | 5:00 | 4:30 |
| Sled Push | 2:00 | 1:45 | 2:15 | 2:00 |
| Sled Pull | 2:00 | 2:15 | 2:15 | 2:30 |
| Burpee Broad Jumps | 3:30 | 3:30 | 4:00 | 4:00 |
| Row | 4:00 | 3:45 | 4:30 | 4:15 |
| Farmers Carry | 2:30 | 2:45 | 2:45 | 3:00 |
| Sandbag Lunges | 3:00 | 3:30 | 3:30 | 4:00 |
| Wall Balls | 4:00 | 4:30 | 4:30 | 5:00 |
Frequently asked questions
Train doubles in FORMD
Pick `doubles_open` or `doubles_pro` as your race type and invite your partner. FORMD syncs both your baselines, computes the optimal station split, and projects a team finish time. Plan generator flags "DOUBLES FOCUS" workouts that target your assigned stations.