HYROX Doubles: Strategies and Training Tips For Pairs
You’ve mastered the basics of HYROX - now it’s time to share the challenge. HYROX doubles is the perfect test of teamwork and tenacity, combining all the intensity of a solo race with the added strategy of competing alongside a partner.
Whether you’re entering with a friend, gym buddy or workmate, understanding exactly how to adapt your training for race day can give your team a serious edge.
How Does HYROX Doubles Work?
HYROX Doubles follows the exact same format as the solo event: eight 1km runs, each followed by a different functional workout station. Both partners complete each run alongside each other, but here’s the difference - you can split the reps for each station however you like.
The key efficiency here is that one works while the other rests which, if you've designed your strategy correctly, should maintain a steady rhythm and prevent fatigue throughout.
You’ll find men’s, women’s and mixed categories, with pairs often finishing faster than solo competitors thanks to smarter pacing and shared effort. Moreover, the teams who get the best HYROX times are not necessarily the fittest or strongest. They're the ones who have a solid plan, communicate effectively and execute clean transitions.
How To Train For HYROX Doubles
A winning partnership starts in training, not just on race day. The key to success is to focus on individual strength endurance alongside teamwork and your synchronicity as a pair.
1. Plan Your Splits
Before race day, decide exactly how you’ll divide each station. For example, take 10-15 metre turns on the sled push or 250m chunks on the SkiErg. The goal is to keep moving without either partner burning out.
2. Practice Smooth Transitions
Smooth handovers at the stations save seconds and energy. Decide who is starting each one, where the other person will be positioned and how you’ll swap. Make sure you’re handing over the equipment deliberately, not mid chaos.
3. Match Your Pacing
Run together, not against each other. The slower runner should set the pace, otherwise you risk starting each station already red-lined.
4. Communicate Under Fatigue
Keep cues short and clear: “my turn,” “five more,” “switch.” Avoid talking in full sentences once you’re breathless, protect your focus as a duo by using only concise direction and motivation.
5. Stay Mentally Synced
Understand where individual fatigue is likely to hit so you can provide support to your partner. A quick acknowledgement can reset focus and rhythm when the going gets tough.
Common Mistakes To Avoid
Don’t let enthusiasm override planning. Avoid uneven effort where one person does most of the work early. Practice transitions so handovers are seamless. Don’t overlook how important HYROX nutrition and hydration is, especially on the build up to race day.
And remember, even though you’re sharing the workload when it comes to the eight workout stations, HYROX doubles is still a serious endurance challenge and pacing trumps power.
Train For Teamwork at Le Coach
You don’t need HYROX specific classes to train like a team. At Le Coach Fitness, Cambridge, our elite level equipment - from farmer’s walk bar to Concept2 rower and side-by-side treadmills - gives you everything you need to recreate every element of a HYROX race all under one roof.
Whether you’re refining pacing, building endurance or testing your strategy before race day, it’s the environment to push each other further. And with the supportive, community driven atmosphere Le Coach is known for, you’ll find motivation in every session.