HYROX Doubles: How It Works, the Rules and How to Split Every Station

HYROX doubles is a popular way to try your first race, and it comes with rules many first-timers miss. Here’s how it works, what changes from singles and how to split the work.

How HYROX doubles works

From the HYROX Doubles Rulebook 2026/27:

• You start together and run every 1 km together. “Both Doubles Team Members must run together for the entire 1,000m between each workout station.”
• You split the stations. It’s “you go, I go”: one partner works while the other waits. You decide the split, and the rulebook sets no limit on changeovers.
• You enter and leave each station together.
• Your time stops when the second partner crosses the finish line. Each of you wears a timing chip on your ankle.

HYROX doubles weights

The rulebook groups mixed doubles with men’s doubles.

Station	Women	Men and mixed	Men Pro
Sled push (incl. sled)	102 kg	152 kg	202 kg
Sled pull (incl. sled)	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 to 2.7 m	6 kg to 3 m	9 kg to 3 m

Distances are the same as singles: 1,000 m SkiErg and row, 50 m sleds, 80 m burpee broad jumps, 200 m carry, 100 m lunges and 100 wall balls. Women Pro doubles race at the men’s Open weights.

The doubles rules that catch people out

• Running apart: 1 minute each time. More than three penalties for not staying together and you’re out of competition.
• Wrong arches: using the wrong Roxzone or station arch is 2 minutes each time.
• SkiErg: you can’t pass the handles to your partner.
• Rower: you can’t pass the handle, or adjust the damper or footstraps for each other.
• Sled push and burpees: the resting partner walks behind the working one.
• Sled pull: the resting partner can’t help with the rope.
• Farmers carry and lunges: pass the kettlebells or sandbag sideways or backwards, never forwards.
• Wall balls: the ball must hit the floor or be handed over. A “flying transition” is a no-rep.

How to split each station

Rundida’s advice: “Divide each station by who is stronger at it, not down the middle by default.”

Station	Our suggested starting plan
SkiErg and row	Several short pulls, such as 400 / 400 / 200 m, or one long swap like 600 / 400 m
Sleds	Give more to the stronger partner. Swap at each length
Burpee broad jumps	Swap every 10 to 20 m
Farmers carry	Stronger grip does more. Swap at a lap or turn
Lunges	Blocks of 25 m
Wall balls	Sets of 10 to 20, swapping on a called number

Rundida notes that “shorter, more frequent switches usually keep power higher but cost a few transition seconds each time.” Practise the swap you’ll be judged on, and call it out loud, like “switching at 15.”

Pacing the runs

You run as fast as the slower runner can hold. Because you rest on every station, you can push your own share of the work harder than in a solo race. Rundida suggests basing your pacing on your real solo times. Our pacing guide gives the singles splits to start from.

How fast the best go

At HYROX Hamburg on October 31, Lauren Weeks and Vivian Tafuto won the women’s Elite 15 doubles in 52:49, and Cole Learn and Dubé won the men’s in 47:54, per BOXROX.

A session to train together

Rundida’s weekly partner session:

1. 5 rounds of 10/10 wall balls, alternating.
2. 1,000 m SkiErg or row, swapping every 250 m.
3. 100 m sandbag lunges in 25 m blocks.

Add a 1 km run between each part to practise running together. For each station, see our guides to the SkiErg, sled push, sled pull, burpee broad jumps, row, farmers carry, lunges and wall balls.

What it means for you

• Pick a partner who runs your pace. You can’t leave them behind.
• Agree the splits before race day, and have a backup plan for when one of you fades.
• Pack the same kit, since anything you wear stays on from start to finish. See what to bring to HYROX.
• Racing Las Vegas? See what we know about HYROX Las Vegas 2027.