Practical guide 3 min read
How to split the work in HYROX doubles
Run together, share the stations: how to set your team pace, split each station between partners and balance the workload across the race.
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HYROX Doubles Calculator
You run every kilometre together and share the work at every station. Enter the pace you can hold as a pair and your team's station times, then split each station between you to see the finish time and each partner's workload.
LabAnvil is not affiliated with or endorsed by HYROX.
Predicted finish
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Where to find the time
Station work per partner
Your splits
The HYROX race format
A HYROX race is eight 1 km runs, each followed by a workout station, always in the same order. Between the running track and the stations is the Roxzone, and the time you spend there counts toward your finish. The distances and reps are the same in every division; the weights change.
- 1 km run, then SkiErg1000 m
- 1 km run, then Sled Push50 m
- 1 km run, then Sled Pull50 m
- 1 km run, then Burpee Broad Jumps80 m
- 1 km run, then Rowing1000 m
- 1 km run, then Farmers Carry200 m
- 1 km run, then Sandbag Lunges100 m
- 1 km run, then Wall Balls100 reps
In doubles, both partners run every kilometre together and enter and leave each station together. At a station only one of you works at a time, and you can swap as often as you like; the resting partner stays on their feet in the station.
Divisions and weights
Doubles teams race as Doubles Women, Doubles Men, Doubles Mixed, Doubles Women Pro or Doubles Men Pro. The SkiErg, rowing (1,000 m each) and 80 m of burpee broad jumps are the same for everyone.
| Division | Sled push | Sled pull | Farmers carry | Lunges | Wall balls |
|---|---|---|---|---|---|
| Women · Doubles Women | 102 kg | 78 kg | 2 × 16 kg | 10 kg | 4 kg to 2.70 m |
| Men · Women Pro · Doubles Men, Women Pro and Mixed | 152 kg | 103 kg | 2 × 24 kg | 20 kg | 6 kg to 3.00 m (women 2.70 m) |
| Men Pro · Doubles Men Pro | 202 kg | 153 kg | 2 × 32 kg | 30 kg | 9 kg to 3.00 m |
From the HYROX 26/27 singles and doubles rulebooks. Sled weights include the sled. Check the current rulebook before race day. Relay and adaptive divisions have their own rulebooks.
Target splits by goal time
Even-effort targets from the planner's example team times: every leg scaled by the same percentage. Enter your own times above to get splits that match your strengths.
| Goal | 1:00:00 | 1:10:00 | 1:20:00 | 1:30:00 |
|---|---|---|---|---|
| Average run pace | 4:05 /km | 4:46 /km | 5:27 /km | 6:08 /km |
| SkiErg | 3:10 | 3:42 | 4:13 | 4:45 |
| Sled Push | 2:12 | 2:34 | 2:56 | 3:18 |
| Sled Pull | 2:53 | 3:22 | 3:51 | 4:20 |
| Burpee Broad Jumps | 2:53 | 3:22 | 3:51 | 4:20 |
| Rowing | 3:14 | 3:46 | 4:19 | 4:51 |
| Farmers Carry | 1:18 | 1:31 | 1:45 | 1:58 |
| Sandbag Lunges | 2:45 | 3:13 | 3:40 | 4:08 |
| Wall Balls | 3:43 | 4:20 | 4:57 | 5:34 |
| Roxzone, each | 0:21 | 0:24 | 0:28 | 0:31 |
How to use it
- Enter your run pace. Your comfortable race pace per kilometre. Add a few seconds of slow-down per run for tired legs, or type a pace on any single run.
- Enter your station times. Use times from a recent race or a full simulation if you have them; fresh times in training are usually faster than on race day.
- Set your Roxzone time. It's added between every pair of legs, and it adds up quickly.
- Switch to Plan a goal. Type your goal time to get a target for every leg and a ranked list of where the time is. Lock anything you can't change, and the rest share the difference.
LabAnvil is not affiliated with or endorsed by HYROX. HYROX is a trademark of its owner. This planner is an independent tool for planning your own race.
Questions
How do the runs work in HYROX doubles?
Both partners run all eight 1 km runs together. Your team's run pace is the pace you can hold side by side, which in practice is usually the slower partner's.
How do we split the stations?
Only one partner works at a time and you can switch as often as you like, for example every 250 m on the rower or every 10 wall balls. Set each station's split in the planner to see how much work each of you carries through the race.
Which weights do mixed doubles teams use?
Mixed teams use the same weights as Doubles Men and Doubles Women Pro, according to the 26/27 rulebook. The table above lists every division.
How much faster is doubles than singles?
It depends on the pair. The runs stay the same length and only the station work is shared, so strong runners gain less than athletes who are stronger at the stations. Enter your own team times rather than relying on a rule of thumb.
Where do my times go?
Nowhere. The planner runs in your browser and saves your plan on this device only. Copy link packs the plan into the address itself, so you can send it to a coach or training partner without an account.
Can I plan a race that isn't listed?
Yes. Open the Fitness Race Planner, pick the blank race, and add runs and stations in any order with your own distances, reps and transition time. Any station can be measured in metres, reps or calories.
Part of Fitness Race Planner
Plan a fitness race run by run and station by station: predict your finish time, or set a goal and get the target split for every leg. HYROX presets included.
A little guidance
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