Partner and doubles HYROX workouts
Two-person sessions: alternating stations, you-go-I-go, relays and full doubles simulations.
- 20–55 min
- intermediate
- beginner
- advanced
- Free
The 7 sessions
Doubles EMOM HYROX Workout
Twenty minutes, alternating minutes: you work on the odd minutes, your partner works on the even ones. The rigid clock removes all negotiation, which makes it the cleanest way to train swap discipline under fatigue.
Stations: Rowing · Wall balls · Burpee broad jumps
HYROX You Go, I Go Partner Workout
The simplest partner format there is: one athlete works, the other rests, and the clock never stops. Your rest is exactly as long as your partner's effort, which means going too hard on your round punishes you twice.
Stations: Rowing · Wall balls · Burpee broad jumps
30-Minute Express Doubles Workout
A half-hour partner session that needs one pair of dumbbells and a ball. Built for the lunch hour or the evening slot when neither of you has 55 minutes, and structured so the fitter athlete can carry a bigger share without the session falling apart.
Stations: Wall balls · Farmers carry · Burpee broad jumps
Doubles Station Relay Workout
Five stations run as a relay: one partner works a fixed chunk, tags out, and the pair moves on only when the total is complete. It is the closest training format to how a doubles race actually feels, and it exposes handover sloppiness in the first ten minutes.
Stations: SkiErg · Rowing · Sled push · Wall balls · Sandbag lunges
Doubles Strength Pairs Workout
Strength work structured so one athlete lifts while the other loads, spots and counts. You get full rest between sets without the session dragging, and the shared bar means you train at weights neither of you would attempt alone.
Stations: Sled push · Sled pull · Sandbag lunges · Farmers carry
HYROX Partner Workout for Doubles Training
The core doubles session: both athletes run every metre together, then split each station however the pair decides in the moment. It rehearses the only skill doubles actually adds to a HYROX race, which is deciding who takes the next set while both of you are out of breath.
Stations: SkiErg · Sled push · Rowing · Wall balls · Sandbag lunges
Doubles HYROX Race Simulation
The real doubles format at 50% run distance: both athletes run every run, all eight stations are split, and the doubles rep standards apply. Run it once in the build phase and once three weeks out, and record every station split as a pair.
Stations: SkiErg · Sled push · Sled pull · Burpee broad jumps · Rowing · Farmers carry · Sandbag lunges · Wall balls
About this category
Doubles is not half a race each. The station volume is identical to a singles race, both athletes run every metre, and the only thing that changes is that the work inside each station is split. That split is a skill, and it is the one thing a doubles pair can train that a solo athlete cannot.
The sessions here move from simplest to hardest: start with the express circuit or a you-go-I-go format to learn the rhythm, then move to alternating stations, then to a full doubles simulation once the handovers are clean. Agree swap points before each station rather than negotiating them at 180 beats per minute, because that negotiation is where pairs lose forty seconds on the wall balls.
Split by strength, not by fairness. If one athlete is twenty per cent faster on the SkiErg, they take sixty per cent of the ski and give it back on the lunges. The run is the only part you cannot split, so train at the slower athlete’s race pace and make sure neither of you is surprised on the day.
Set your targets from real race data
See the typical and top-10% times for each station these sessions train.
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A week built around your race date moves your time more than any one session.
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The plan that changes when your week does.
Miss a session, the week rebuilds. Beat a target, the loads move.
- Built from your race date and level
- Rebuilt every week from what you did
- Every station, every run, timed in the app
