HYROX · DOUBLES
Hyrox doubles training: what the rules mean for your week
In Hyrox Doubles you and your partner run each 1 km together and share the work at each station, so train both: easy running at a pace you can hold as a pair, and station work you can split and hand over. The official rulebook has you enter and leave each station together and stay on your feet while resting; its rowing example shows partners switching after a distance they choose, such as 250 m of the 1,000 m total. We think brick sessions, a station and a run back to back, are the best way to train for Hyrox, and a team can do them side by side. Complete starts from your long-term goals, and every session that reaches Apple Health counts.
How Hyrox Doubles works
Hyrox Doubles is a two-person team format. A team is two women, two men or one woman and one man. They race in Women’s Doubles, Men’s Doubles or Mixed Doubles, and the women’s and men’s divisions each have an Open and a Pro version. Both of you stand on the start line and begin the race together.
The race has the same shape as the Singles race. You run 1 km, then do one workout station, eight times, in a fixed order. That adds up to 8 km of running and eight stations. You both run each kilometer. You split the work at the stations.
Your official finish time counts when both of you have crossed the finish line. The later timing chip read decides the result.
- HYROX Doubles Rulebook 26/27 (official PDF) checked 19 Oct 2026
- HYROX: The Fitness Race (official site) checked 18 Oct 2026
The Doubles rules that shape your training
These rules come from the official Doubles rulebook for the 26/27 season. The right column is our advice.
| The rulebook says | What it means for your training |
|---|---|
| You run the 1,000 meters between stations together. If one of you runs ahead, the team gets a 1-minute penalty. | Your running pace is the pace you can hold as a pair. Do your easy runs side by side. |
| A team with more than 3 penalties for not staying together is out of competition and gets no ranking. | Practice long runs together, so your pace does not drift apart late in the race. |
| You enter each station together. The workout cannot start until both of you are there, and you leave together once you finish all the reps or the distance. | Practice arriving, switching and leaving as a pair. |
| One of you works while the other rests. The rulebook calls this You Go I Go. Its 1,000 meter rowing example shows partners switching after a self-selected distance, such as 250 meters. | Agree your switch points before race day and rehearse them. |
| The resting partner stays on their feet. Kneeling, sitting, lying down, or letting a knee or any other body part touch the floor is not allowed. | Recover on your feet between your turns. Practice it in training. |
- HYROX Doubles Rulebook 26/27 (official PDF) checked 19 Oct 2026
Hand-overs at the eight stations
The rulebook sets a different rule for the resting partner at each station. Learn them before you plan your switches. The weights and reps for each division are in the Doubles rulebook, and the station guides on this site cover the movements.
| Station | What the rulebook says about the resting partner and the hand-over |
|---|---|
| SkiErg | The resting partner stays in the marked area. You may not pass the handles from one of you to the other. |
| Sled push | The resting partner walks right behind the working partner. Walking in a neighboring lane counts as an infringement. |
| Sled pull | The resting partner stays behind the working partner and may not help with the rope. The resting partner may give verbal and physical guidance while staying out of the Racers Box. |
| Burpee broad jumps | The resting partner walks behind the working partner. The next jumper starts with their hands where the last jumper’s feet landed. |
| Rowing | The resting partner stays in the marked area behind the rower. You may not pass the handle, adjust the damper or adjust the foot straps for each other. |
| Farmers carry | The resting partner walks behind the working partner. You may pass the kettlebells sideways or backwards, never forwards. |
| Sandbag lunges | The resting partner walks behind the working partner. You may pass the sandbag sideways or backwards, never forwards. |
| Wall balls | The resting partner stays in the marked area under the rig. Hand the ball over or let it hit the floor. A flying hand-over, where one of you throws and the other catches the ball in the squat and keeps moving, is a no-rep. |
- HYROX Doubles Rulebook 26/27 (official PDF) checked 19 Oct 2026
What the research covers
We found no study of Hyrox Doubles. Two studies of individual racing point at the running: in 11 recreational athletes in a simulated race, higher VO2max went with faster runs and had no link with the station times, and in public Pro and Elite results running made up about half of total time and had the strongest link to the overall result (Brandt and colleagues, 2025; Rappelt and colleagues, 2026). You both still run each kilometer in Doubles, so we expect this to matter for you too. That is our reading, and no Doubles study tests it.
How we order Hyrox training
We train for Hyrox in this order: an aerobic base first, then more running and plyometrics (jumps and bounds), then brick sessions, then your race strategy.
A brick session is a station and a run back to back, in the order the race puts them. We think brick sessions are the best way to train for Hyrox, because in the race you start most parts on legs coming off the part before.
For a Doubles team, race strategy includes your switch plan: who takes which share of each station.
Training as a pair
This section is our advice. No study we found tests it.
Run easy together. The rulebook penalizes a runner who goes ahead, so the pair runs at one pace, and what the slower partner can hold sets that pace. Easy runs side by side build your base and teach you both the pace.
Split each station by strength. You pick the switch points, so the partner who is stronger at the sled can take the longer turns there, and the other partner can take the longer turns at the station where they are strong. Try a few splits in training and write down which felt best.
Rehearse the hand-overs from the table above, and arrive at the race with them settled.
A training week for two
This is general training advice, so move the days to fit your lives. Close to a race, swap an easy run for a second brick session.
| Day | Session | Why |
|---|---|---|
| Monday | Easy run together, 30 to 45 minutes | You learn the pace you can hold as a pair. |
| Tuesday | Strength work on your own | You can do it alone. |
| Wednesday | Brick session together: the one below | A station and a run back to back. |
| Thursday | Rest or a walk | Your legs recover from the brick. |
| Friday | Switch practice | Pick one station, such as a 1,000 meter row split into blocks you choose, and rehearse the hand-overs. |
| Saturday | Long easy session together, 60 minutes or more | Time at an easy effort adds to your base. |
| Sunday | Rest | Arrive at Monday fresh. |
A station and run session from Complete’s workout library
This is Every 3:00, Station + Run, a session in Complete’s library. It is a brick: a station and a run, back to back, with four stations done twice. It takes about 37 minutes. Use it as the Wednesday session above and do it side by side with your partner.
Every 3:00 means a new window starts on each 3 minute mark. You do the station and the run inside the window, and whatever time remains is your rest. Eight windows make 24 minutes. Effort 8 out of 10 means hard, with heavy breathing. The notes for the SkiErg and rowing windows say calories, so read each rep there as one calorie on the monitor. The library sets no weight for the wall balls, so pick a ball you can throw for 15 clean reps.
| Block | What you do |
|---|---|
| Warm-up | Run: 5 minutes at effort 3 out of 10, an easy build with two strides. SkiErg: 2 minutes at effort 4 out of 10, light pulls. |
| Main, window 1 of 4: starts every 3:00 | SkiErg: 10 reps at effort 8 out of 10, then straight out the door. Run: 400 meters at effort 8 out of 10. Finish with 30 seconds or more to breathe, or scale the next window. |
| Main, window 2 of 4 | Burpee: 12 reps at a steady cadence. Run: 400 meters at effort 8 out of 10. |
| Main, window 3 of 4 | Rowing: 10 reps at effort 8 out of 10, with a quick mount. Run: 400 meters at effort 8 out of 10. |
| Main, window 4 of 4 | Wall Balls: 15 reps, unbroken. No run after this one, so the rest of the window is yours. Then do windows 1 to 4 once more. |
| Cool-down | Run: 5 minutes at effort 2 out of 10, an easy jog down. |
Scaling the session
If you are new to this, use the beginner version: 6 SkiErg reps, 7 burpees, 6 rowing reps and 9 wall balls, with the same 400 meter runs. Each window must end with 45 seconds of rest. If you have trained for a while, do the session as written, 8 windows. If you want more, run 450 meters instead of 400, or add 20 percent to the station reps, and never finish a window with less than 20 seconds to spare.
If you and your partner differ in fitness, one of you can use the beginner version and the other the written version. Run the 400 meters together, as the race asks. This pairing is our advice, and the library does not describe it.
How Complete fits
Complete starts from your long-term goals: build muscle, lose fat, improve cardio, get stronger, general health or become an athlete. They steer what Complete recommends every day, and you do not need a plan to use it.
A session with your partner counts like any other workout. If your watch records it and it reaches Apple Health, it counts toward your score and the recommendation for each day, from any watch. You can also log it in the app. Name the session HYROX, HIIT, circuit, EMOM or AMRAP and it opens the logging mode for mixed sessions, where you log each exercise with the distance of each run and the weight and reps of each lift.
Complete imports Doubles race results and leaves them out of its finish time estimate. You can limit its weekly, monthly and yearly points leaderboards to your friends, and competing with your partner is optional.
If you add a Hyrox race in the app, the plan Complete writes trains the stations as well as the runs. If your watch records HRV and resting heart rate, Complete scores your recovery against your own baseline after about a week of data. If your recovery is red, today’s session turns into rest or an easy session.
Start with your goal. Complete is an iPhone app, free to download, and logging and sharing your workouts on it stay free.
Frequently asked questions
What is a Hyrox Doubles team?
Two athletes who race together: two women, two men or one woman and one man. You start together, run each 1 km together and share the work at each of the eight stations.
Is there a Hyrox doubles training plan?
This guide gives you a training week for two partners and a session from Complete’s workout library. Complete starts from your long-term goals and does not need a plan. If you add a Hyrox race in the app, the plan it writes trains the stations as well as the runs.
Does Complete count a Doubles race?
Complete imports Doubles results and leaves them out of its finish time estimate. A training session with your partner counts like any other when it reaches Apple Health.