Hyrox Doubles: Rules, Weights, Station Splits, and How to Fuel It
Hyrox Doubles is two athletes running every 1 km together and sharing the work at all eight stations. Here are the official rules, the weights for women, men, mixed and pro pairs, good finish times, how to split each station, and how to fuel a 60 to 100 minute race.
Quick answer
In Hyrox Doubles, two athletes run all eight 1 km runs together and split the work at each of the eight stations however they like, with only one partner working at a time. Both must enter and leave every station together, and a partner who runs ahead gets a 1 minute penalty. Women's doubles use the women's open weights (sled push 102 kg including the sled). Men's doubles, mixed doubles and women's pro doubles use the men's open weights (sled push 152 kg, sled pull 103 kg, 2 x 24 kg kettlebells, 20 kg sandbag, 6 kg wall ball). Men's pro doubles push 202 kg. Most pairs finish in 65 to 95 minutes, so eat a carb breakfast 2 to 4 hours before, use caffeine if you are used to it, and carry one gel if you expect to race longer than about 75 minutes.
Hyrox Doubles is the most popular way to try Hyrox, and for good reason. You and a partner run all eight 1 km runs side by side, then share the work at each station: one of you works while the other rests, and you swap as often as you like. The weights are the same as the open singles race. For men's and mixed pairs that means a 152 kg (335 lb) sled push and 6 kg (13 lb) wall balls. For women's pairs it is 102 kg (225 lb) and 4 kg (9 lb).
This guide covers the official doubles rules for the current season, the exact weights for every division, how doubles compares with relay and singles, what a good finish time looks like, how to split each of the eight stations, and how to fuel a race that lasts 60 to 100 minutes, including what to eat if you race doubles after a singles race on the same day.
Hyrox Doubles at a Glance
| Question | Answer |
|---|---|
| Team | Two athletes: two women, two men, or one woman and one man (mixed) |
| Running | 8 x 1 km (0.62 mi), both partners together, every single run |
| Stations | The same 8 stations as singles, split between you in any way you like |
| Who works | One partner at a time. The resting partner stays on their feet in the station |
| Weights | Open singles weights. Mixed pairs use the men's open weights |
| Finish time | Stops when the second partner crosses the line |
| Typical time | About 1:05 to 1:35, median about 1:21 |
| Fueling | Carb breakfast 2 to 4 hours before, optional caffeine, one gel if you expect more than about 75 minutes |
How Hyrox Doubles Works
The race is the same as every Hyrox: a 1 km run, then a station, eight times over. The stations come in a fixed order: SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls. In doubles, both of you run every kilometer. The difference is at the stations. The official rulebook describes the format as "you go, I go": partner one works while partner two waits, then you switch after a distance or rep count you choose, and repeat until the station is done. There is no fixed split, and that freedom is what makes strategy matter.
Hyrox Doubles Rules: What Counts and What Costs You Time
| Rule | What it means in practice | If you break it |
|---|---|---|
| Run together | Both partners run the whole 1 km side by side. The faster runner cannot go ahead. | 1 minute penalty. More than 3 of these and you are out of the rankings |
| Enter and leave together | Work cannot start until both of you are in the station, and you exit together once it is complete. | You lose time: nobody can start until you are both there |
| One works at a time | Split and switch as often as you like. The resting partner must stay standing: no kneeling, sitting or lying down. | Warning, then 15 seconds per infringement |
| SkiErg and rower | You cannot pass the handle to your partner or set the damper or foot straps for them. Only the working partner adjusts the damper. | Warning, then 15 seconds |
| Sleds | The resting partner walks behind (push) or stands behind (pull) and cannot touch the rope. Shouting advice is fine. | Warning, then 15 seconds |
| Burpee broad jumps | The incoming partner places their hands where the working partner's feet landed. | Warning, then 15 seconds |
| Farmers carry and lunges | Kettlebells and sandbag are handed over sideways or backwards, never forwards. The sandbag stays on the shoulders. | 15 seconds; wrong weight means redoing the station |
| Wall balls | Hand the ball over or let it drop. A flying switch, where one throws and the other catches and keeps going, is not allowed. | No-rep |
| Food and drink | Only nutrition you carry from the start. Water is at the Roxzone. Nothing from spectators, and aid station water is for drinking, not pouring over your head. | Time penalty; 2 minutes for pouring water |
Two more details trip up first-timers. Sled push and sled pull are 50 m in 4 lengths of 12.5 m (41 ft), and the whole sled must cross the line before you change direction. And racers running at 4:00 per km (6:26 per mile) or faster must use the inside fast lane, so fast pairs need to move over together.
Hyrox Doubles Weights by Division
There are five doubles divisions: women, women pro, men, men pro and mixed. Sled weights include the sled itself.
| Station | Women | Men, Mixed and Women Pro | Men Pro |
|---|---|---|---|
| 1. SkiErg | 1,000 m | 1,000 m | 1,000 m |
| 2. Sled push (4 x 12.5 m) | 102 kg (225 lb) | 152 kg (335 lb) | 202 kg (445 lb) |
| 3. Sled pull (4 x 12.5 m) | 78 kg (172 lb) | 103 kg (227 lb) | 153 kg (337 lb) |
| 4. Burpee broad jumps | 80 m | 80 m | 80 m |
| 5. Rowing | 1,000 m | 1,000 m | 1,000 m |
| 6. Farmers carry (200 m) | 2 x 16 kg (35 lb) | 2 x 24 kg (53 lb) | 2 x 32 kg (71 lb) |
| 7. Sandbag lunges (100 m) | 10 kg (22 lb) | 20 kg (44 lb) | 30 kg (66 lb) |
| 8. Wall balls (100 reps) | 4 kg (9 lb) | 6 kg (13 lb) | 9 kg (20 lb) |
Mixed doubles is the division that surprises people. The woman in a mixed pair handles the men's open weights on every station, including the 152 kg sled push and the 6 kg wall ball. The wall ball target height still follows the athlete: 2.70 m (8 ft 10 in) for women and 3.00 m (9 ft 10 in) for men. Your age group is the average age of the two partners on race day.
Doubles vs Relay vs Singles
| Singles | Doubles | Relay | |
|---|---|---|---|
| People | 1 | 2 | 4 |
| Running per person | 8 km | 8 km (you run every lap together) | 2 km (2 x 1 km) |
| Station work per person | All 8 stations | Your share of all 8 stations | 2 whole stations |
| Weights | Open or pro | Same as open or pro singles | Women's or men's open |
| Median finish time | About 1:28 | About 1:21 | Depends on the team; every leg is raced on fresh legs |
| Best for | Testing yourself | First race, or training partners | Groups and gyms with mixed fitness |
Doubles does not halve the running. You still cover the full 8 km. You only save station work, which is why doubles is about 7 to 8 minutes faster than singles on average, not 40.
What Is a Good Hyrox Doubles Time?
| Finish time (all doubles divisions) | Where it puts you |
|---|---|
| Under about 1:06 | Top 10 percent |
| Under about 1:13 | Top 25 percent |
| About 1:21 | Median: half of teams are faster, half slower |
| Slower than about 1:31 | Slowest 25 percent, and that is fine for a first race |
These cut-offs come from an independent analysis of more than 425,000 doubles results. By division, men's pairs are usually fastest, with a median around 1:16 to 1:20. Mixed pairs sit in the middle at about 1:23, and women's pairs at about 1:28. A first race goal of "finish together, no penalties, even runs" beats any number.
How to Split the 8 Stations
Two principles decide every split. First, give each station mostly to the partner who does it better, but never let one person work so long that they blow up for the next run. Second, switch often on stations that spike your heart rate (burpees, wall balls, SkiErg) and less often where every switch costs time (rower, sleds).
| Station | Who does more | Switch strategy |
|---|---|---|
| SkiErg 1,000 m | Even split, or more to the stronger upper body | Every 200 to 250 m. The handle cannot be passed, so the incoming partner takes it from the machine |
| Sled push 50 m | The heavier, stronger partner, often 2 or 3 of the 4 lengths | At the end of a length. The resting partner walks right behind, ready |
| Sled pull 50 m | The partner with the better grip and back | Per length. Do not touch the rope for your partner |
| Burpee broad jumps 80 m | Even split | Every 5 to 10 m or every 5 reps. Hands go where your partner's feet landed |
| Row 1,000 m | The stronger rower, or even split | Fewer switches: 2 x 500 m or 3 blocks. Each switch means strapping in again |
| Farmers carry 200 m | The stronger grip, but keep both fresh | Every 50 m or at each lap end. Hand over sideways, never forwards |
| Sandbag lunges 100 m | The partner whose legs recover faster | Every 10 to 25 m, so neither of you hits the last run on dead legs |
| Wall balls 100 reps | Even split, or more to the partner hitting the easier target | Sets of 10 to 15, then 5 to 10 as you tire. Hand the ball over or let it drop |
For mixed pairs, a common split gives the man more of the sled push, sled pull and farmers carry, and the woman more of the burpees, lunges and wall balls. Her target is 30 cm lower with the same 6 kg ball, which makes wall balls a real strength for many women in mixed teams. Agree the split before race day and write it on a piece of tape on your wrist if you need to.
Pacing: Run at the Slower Partner's Pace
Because you must run together, your run pace is your slower runner's pace. Pick a pace that person can hold for all eight runs, not the first two. In a study of pro men at an official Hyrox race, running speed fell steadily from the first kilometer to the eighth, and the fastest racers were the ones who held a higher share of their threshold speed all the way through. Doubles makes it easy to start too fast. Keep the gap between your fastest and slowest run as small as you can. A big drop after run 5 usually means the early runs were too fast.
- Let the slower runner set the pace and the faster runner take more of the heavy station work.
- Talk on the run: next station, who starts, how many reps each.
- Work hard in short sets at stations. You rest while your partner works.
Choosing a Partner and Training Together
The best partner runs at a similar pace to you and is strong where you are weak. A great lifter who runs 90 seconds per km slower than you will cost more on eight runs than they save at the stations. Similar run fitness first, complementary station strength second.
Train together once a week for the last 6 to 8 weeks. A good session is 4 rounds of a 1 km run together plus half a station each, practicing your real switches: the SkiErg handover, the burpee hand placement, the sideways kettlebell pass. Do the rest of your training alone on a normal Hyrox plan. Our 12 week plan, linked below, has the week-by-week structure.
Fueling a 60 to 100 Minute Doubles Race
A doubles race is short enough that you do not need a full marathon-style carb load, but long and intense enough that starting with low fuel will hurt your last three runs. Here is the timeline.
| When | What to do | Target |
|---|---|---|
| The day before | Carbs at every meal, normal portions, lower fiber in the evening | 7 to 8 g carbs per kg |
| 2 to 4 hours before your wave | Familiar carb breakfast or lunch, low fat and fiber, with a drink | 1 to 2 g carbs per kg, 5 to 7 ml fluid per kg |
| 45 to 60 minutes before | Coffee or a caffeine gel, only if you use caffeine in training | About 3 mg caffeine per kg |
| 10 to 15 minutes before | Optional gel or a few mouthfuls of sports drink, useful for late waves | 20 to 30 g carbs |
| During the race | Water at the Roxzone. One gel on run 4 or 5 if you expect more than about 75 minutes | 0 to 30 g carbs |
| After | A normal meal with carbs and protein within 1 to 2 hours | 1 g carbs per kg plus 20 to 30 g protein |
For a 70 kg (154 lb) athlete, that is 70 to 140 g of carbohydrate, such as two slices of white toast with jam, a banana and a glass of juice. Time the meal to your wave, not the clock. For a late wave, eat a normal breakfast, then a carb-based lunch 3 hours before.
Should You Take a Gel During Hyrox Doubles?
Sports nutrition guidelines suggest small amounts of carbohydrate, or even just a carb drink swished in the mouth, for efforts of 45 to 75 minutes, and 30 to 60 g per hour for efforts of 1 to 2.5 hours. Most doubles pairs sit right on that line. If you expect to finish in under about 75 minutes and ate a good pre-race meal, water at the Roxzone is enough. If you expect 75 to 100 minutes, take one gel of 20 to 30 g on run 4 or 5 to lift your last three stations. You must carry it from the start, so tuck it into a pocket or waistband, and take it on a run with a sip of water at the next Roxzone.
Caffeine for Hyrox Doubles
The International Society of Sports Nutrition supports 3 to 6 mg of caffeine per kg of body weight about 60 minutes before exercise, and the low end works for most people. For a 70 kg athlete, 3 mg per kg is about 210 mg, or two cups of filter coffee. Only use it if you have tried it before hard training, and go lighter if your wave is late and you need to sleep.
Racing Doubles After a Singles Race on the Same Day
Many athletes race singles in the morning and doubles in the afternoon, or race doubles twice with different partners. Once the first race ends, the clock is running on refueling. When there are fewer than 8 hours between sessions, guidelines recommend about 1 to 1.2 g of carbohydrate per kg per hour for the first 4 hours, spread in small feeds.
| Time after the first race | What to eat and drink | Target for 70 kg |
|---|---|---|
| 0 to 30 minutes | Recovery drink, chocolate milk, or a bagel with jam and a yogurt. Start drinking with some salt | 70 to 85 g carbs, 20 to 25 g protein |
| 30 minutes to 2 hours | A carb-based meal: rice, pasta or a sandwich with lean protein, low fat and fiber | 70 to 85 g carbs per hour |
| Fluids through the gap | Water plus a salty snack or electrolyte drink | 1.25 to 1.5 L per kg of weight lost in the first race |
| 60 to 90 minutes before race two | A light top-up: banana, rice cakes, sports drink | 30 to 60 g carbs |
| Caffeine | If you took caffeine before race one, a small top-up only | About 1 to 2 mg per kg, total for the day no more than about 6 mg per kg |
If the gap is under 3 hours, stick to liquids and simple carbs, because a big meal will sit in your stomach on the first run. This is the day where your food changes most by the hour, so write your plan down the night before: what you eat after race one, when, and what you carry to the start of race two.
Mavr turns your lifting, running, and sim sessions into daily carbs, protein, and hydration, times your meals around each session, and gives you a race-day fueling plan for your next Hyrox. Your targets update every day from your synced training.
Frequently Asked Questions
What are the rules for Hyrox doubles?
Two athletes start together, run all eight 1 km runs together, and enter and leave every station together. At each station you split the work any way you like, but only one partner works at a time and the resting partner stays on their feet. Running ahead of your partner costs 1 minute, and your time stops when the second partner crosses the finish line.
What weights do mixed doubles use in Hyrox?
Mixed doubles use the men's open weights: a 152 kg sled push, 103 kg sled pull, 2 x 24 kg kettlebells, a 20 kg sandbag and a 6 kg wall ball. The woman throws to the 2.70 m women's target and the man to the 3.00 m men's target.
Do both partners have to run in Hyrox doubles?
Yes. Both partners run the full 8 km, side by side on every 1 km run. Doubles only shares the station work. That is the main difference from the relay, where each of the four team members runs 2 km.
Can you split Hyrox doubles stations however you want?
Yes. There is no required split. You choose how far or how many reps each partner does and how often you switch. The rules only control how you switch: no passing the SkiErg or rower handle, no passing kettlebells or the sandbag forwards, and no flying wall ball handovers.
What is a good time for Hyrox doubles?
The median doubles team finishes in about 1:21. Under about 1:13 puts you in the top quarter and under about 1:06 in the top 10 percent. Men's pairs tend to be fastest, mixed pairs in the middle and women's pairs a few minutes slower.
Should I eat during a Hyrox doubles race?
If you expect to finish in under about 75 minutes and ate a carb meal 2 to 4 hours before, water at the Roxzone is usually enough. For 75 to 100 minutes, carry one gel of 20 to 30 g and take it on run 4 or 5. You can only use food you carry from the start.
Sources
Sources and official references
- 1.HYROX Doubles Rulebook, Season 26/27HYROX official rulebook (HYROX, 2026) · Doubles divisions and weights, run-together rule and 1 minute penalty, station switching rules, wall ball targets, nutrition and outside assistance rules
- 2.HYROX Team Relay Rulebook, Season 26/27HYROX official rulebook (HYROX, 2026) · Relay teams of four; each member runs 2 x 1 km and completes 2 stations
- 3.What Is a Good HYROX Doubles Time? Data from 425,000+ ResultsHYROX Data Lab (independent analysis of public HYROX results) · Doubles median about 1:21, top 25 percent under about 1:13, top 10 percent under about 1:06; singles median about 1:28
- 4.Relative Running Intensity and Pacing During an Official HYROX PRO MEN Competition: The HYScience StudyInternational Journal of Sports Physiology and Performance (Gutiérrez-Hellín et al., 2026) · Running speed declined from run 1 to run 8; holding a higher relative intensity was central to faster run times
- 5.Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic PerformanceJournal of the Academy of Nutrition and Dietetics (Thomas et al., 2016) · Pre-event meal of 1 to 4 g/kg 1 to 4 hours before; small amounts or mouth rinse for 45 to 75 minutes; 30 to 60 g/h for 1 to 2.5 hours; 1 to 1.2 g/kg/h when refueling in under 8 hours
- 6.International Society of Sports Nutrition Position Stand: Caffeine and Exercise PerformanceJournal of the International Society of Sports Nutrition (Guest et al., 2021) · Caffeine at 3 to 6 mg/kg about 60 minutes before exercise improves performance
- 7.A Step Towards Personalized Sports Nutrition: Carbohydrate Intake During ExerciseSports Medicine (Jeukendrup, 2014) · Carbohydrate mouth rinse for efforts of 30 to 75 minutes; up to 30 g/h for 1 to 2 hours
Prompt ideas for AI assistants
- “We are a mixed doubles pair. How should we split the sled push and wall balls?”
- “I race Hyrox singles at 10 am and doubles at 3 pm. What should I eat in between?”
- “Should I take a gel during a 75 minute Hyrox doubles race?”
Mavr turns your synced Hyrox training into daily carbs, protein, and hydration targets, times meals around each session, and builds a race-day fueling plan for Doubles, Open, Pro, and Relay.
Written by
Mavr Sports Nutrition Team
The Mavr sports-nutrition team translates peer-reviewed endurance research (Jeukendrup, Burke, the ISSN) into daily fueling for runners and triathletes.