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.
- 55 min
- advanced
- Full gym
- Full 2-person simulation
SkiErg · sled · rower · sandbag · wall ball · farmers handles
Trains SkiErg, Sled push, Sled pull, Burpee broad jumps, Rowing, Farmers carry, Sandbag lunges, Wall balls
The session · 3 blocks · 55 min of work
01
Warm-up
10 minRehearse two handovers per station before the clock starts.
- Easy jog together 1 set · 800m
- Mobility and station rehearsal at zero load 1 set · 6 min Especially the sandbag handover and the sled swap.
02
The simulation
38 minOne clock. Both athletes run every 500m together; station reps are split according to your plan.
- Run + SkiErg 1 set · 500m run + 1000m ski split Doubles distance. Swap at 250m intervals.
- Run + sled push 1 set · 500m run + 50m push split Doubles weight. Swap every 12.5m lane.
- Run + sled pull 1 set · 500m run + 50m pull split Swap each 12.5m. The resting partner resets the rope.
- Run + burpee broad jumps 1 set · 500m run + 80m split Swap every 20m. Keep jump distance consistent across both athletes.
- Run + row 1 set · 500m run + 1000m row split Swap at 250m. Hold the seat for your partner on the change.
- Run + farmers carry 1 set · 500m run + 200m carry split Swap every 50m. Grip recovers fast when it gets a rest.
- Run + sandbag lunges 1 set · 500m run + 100m lunges split Swap every 25m. The handover is where pairs lose time.
- Run + wall balls 1 set · 500m run + 100 reps split Swap every 15 to 20 reps. Never go to failure on a swap.
03
Cool-down
7 min- Walk and record splits 1 set · 5 min Write down which station each of you was faster on. That is your race plan.
- Stretch: hips, lats, forearms 1 set · 60s each
Coaching notes
- Split by strength, not by fairness. If one of you is 20% faster on the ski, they take 60% of the ski and give it back on the lunges.
- The handover costs 2 to 4 seconds every time. Fewer, longer sets beats many short ones once you are both confident.
- Doubles is not half a race each. Total station volume is the same as a singles race, so the aerobic demand is closer than newcomers expect.
scale the load before you scale the rest
The RoxHype app
This session, in a week that fits your race.
The app schedules it, times it, and moves the rest of the week when life gets in the way.
- Built from your race date and level
- Rebuilt every week from what you did
- Every station, every run, timed in the app
Where this fits
Partner and doubles Two-person sessions: alternating stations, you-go-I-go, relays and full doubles simulations. SkiErg times Typical and top-10% times from real races. Pick a target, then train for it. Put it in a plan Sequence it into a week built around your race date and weakest station.
How this type of session is used in the app
| Hybrid sessions completed in the app | 20,990 |
| Hybrid workouts saved in the app | 1,611 |
| Share of all 76,593 completed sessions | 27.4% |
| Average effort logged, all sessions | 6.8 / 10 |
These figures cover every hybrid session logged in the RoxHype app, not just this one.
Two more like this
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.
- 45 min
- intermediate
- Full gym
- 30 min
- intermediate
- Full gym
Questions people ask
How do I scale this?
Sets, reps and rest are written for a advanced athlete. Scale the load first and the rest second. If the movement falls apart, drop the weight before you add rest.
Where does this fit in a plan?
One session is a session. Sequence it into a week built around your race date and your weakest station on the training plan, or let the generator write one in the same format around your kit and time.
Which HYROX are you doing?
Tap your race. You get your weeks to go, the finish time to expect, and week 1 of a plan for it. Free.
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