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How Hyrox doubles works
Short answer: in Hyrox doubles, both partners run every 1 km together and share the work at each station however they like. You split the reps and the distance, never the weight. There are five doubles divisions: Women, Men, Mixed, Women Pro and Men Pro, and mixed doubles uses the Men Open weights.
The rules that matter
- Run together. Both partners run the full 1,000 m between every station side by side. Running ahead earns a 1-minute penalty.
- Enter and leave each station together. The station can't start until both of you are there, and you leave only once all the reps or distance are done.
- Split the work any way you like. The usual method is "you go, I go": one partner works while the other rests, and you swap whenever you choose.
- Penalties add up. More than three penalties for not staying together puts a team out of competition.
Doubles weights
| Station | Doubles Women | Doubles Men / Mixed / Women Pro | Doubles Men Pro |
|---|---|---|---|
| Sled Push | 102 kg | 152 kg | 202 kg |
| Sled Pull | 78 kg | 103 kg | 153 kg |
| Farmers Carry | 2 × 16 kg | 2 × 24 kg | 2 × 32 kg |
| Sandbag Lunges | 10 kg | 20 kg | 30 kg |
| Wall Balls | 4 kg | 6 kg | 9 kg |
Distances and reps are the same as singles: 100 wall balls, 80 m of burpee broad jumps and so on, shared between you. Every division is on Hyrox weights.
How to split the stations
- Play to strengths. The stronger partner takes more of the sleds and the carry; the fitter one takes more of the SkiErg, row and burpees.
- Swap often on the ergs. Changing every 250 m on the SkiErg and rower keeps both of you near your best pace.
- Short sets on wall balls. Sets of 10 to 15 each keep every rep clean and avoid no-reps late in the race.
- Agree the plan beforehand. Decide the splits for every station in training, so nobody's negotiating mid-race.
- Pace the runs for the slower runner. You run together anyway, and blowing up your partner costs you both.
Mixed doubles
A mixed team is one woman and one man. It uses the Men Open loads (152 kg sled push, 103 kg sled pull, 2 × 24 kg carry, 20 kg sandbag, 6 kg wall ball), so most mixed teams give the man more of the sled work. When the woman takes a turn at wall balls, she throws to the women's 2.70 m target.
Hyrox relay
The relay is for teams of four. Each racer runs two of the 1 km legs and completes two stations, and the team still covers the full race in order.
Training as a pair
Train apart for fitness and together for the race: one shared session a week to practise changeovers and pacing. Workout 11 in 12 Hyrox workouts is built for doubles.
Plan your half of the race
Log your station work and runs in Elevus, see your progress at each station, and ask the AI coach to build sessions around the stations your team gave you.
Download on theApp StoreMore questions
Do both partners run in Hyrox doubles?
Yes. Both partners run all eight 1 km legs together. Only the station work is shared.
Are Hyrox doubles weights lighter?
No. Doubles use the same loads as singles; you share the reps and distance, not the weight.
Is Hyrox doubles easier than singles?
The stations are roughly half the work each, but the full 8 km of running isn't, so most teams finish faster than they would solo. It's a popular choice for a first race.
Rules and weights from the official HYROX 2026/27 doubles rulebook. HYROX is a registered trademark of its owner; Elevus is not affiliated with or endorsed by HYROX.