HYROX Doubles: Everything you need to know to compete in pairs

Anabel Avila

October 24, 2025

Are you ready to take on the HYROX challenge in Doubles format?

This unique modality combines endurance, strength and strategyallowing two athletes to work together to conquer one of the most demanding fitness events in the world.

Here we explain what it consists of, how to prepare and the mistakes you should avoid to achieve success.

What is HYROX Doubles?

HYROX Doubles is a category of the HYROX competition in which two athletes complete the entire course of the event togetherrunning side by side and dividing the work of the station exercises.

Within this category there are 3 variants: men, women and mixed.

Race format:

8 km run (in 1 km segments)
8 functional stations between each kilometer
Both athletes run together
At the stations, they take turns to perform the repetitions.

HYROX Doubles standards

In HYROX Doubles (pair format), the rules are quite simple and flexible. The requirements to create the pair are:

Same or mixed sexmale, female or mixed couples are allowed.
Minimum age16 years of age on the day of the competition (in some countries 18 years of age may be required if the local regulations require it).
It is not necessary to belong to the same box/gym.The couple can be formed freely.
No previous level requirementAnyone can sign up, from beginners to experienced athletes.
Joint registrationThe couple must register as such on the HYROX website, indicating both names.

HYROX Doubles standards: Weights and distances by pro and open category.

Station	Doubles Pro Men	Men's Doubles (Open)	Mixed Doubles	Women's Doubles (Open)	Doubles Pro Women
Career	8 × 1 km	8 × 1 km	8 × 1 km	8 × 1 km	8 × 1 km
SkiErg	1.000 m	1.000 m	1.000 m	1.000 m	1.000 m
Sled Push	202 kg	152 kg	152 kg	102 kg	152 kg
Sled Pull	153 kg	103 kg	103 kg	78 kg	103 kg
Burpee Broad Jumps	80 m	80 m	80 m	80 m	80 m
Rowing	1.000 m	1.000 m	1.000 m	1.000 m	1.000 m
Farmers Carry	2 × 32 kg	2 × 24 kg	2 × 24 kg	2 × 16 kg	2 × 24 kg
Sandbag Lunges	30 kg	30 kg	30 kg	20 kg	20 kg
Wall Balls	100 reps with 6 kg (3 m)	75 reps with 6 kg (3 m)	75 reps with 6 kg (3 m)*.	75 reps with 4 kg (2.70 m)	100 reps with 4 kg (2.70 m)

Notes:

In all stations (except running and burpee broad jumps), the couple divides the work as they wishby series, repetitions, relays, etc.
The race (8 km total, 1 km after each station) is always done together and at the same pace.
In mixed wall balls, both throw at the same target (3 m high, with a 6 kg ball) as the organization does not differentiate ball/height by gender in this category.
There is no PRO category for Mixed

HYROX Doubles Stations: Details and strategies per segment

1. SkiErg - 1000 m

The monitor must be reset by the judge.
It is not allowed to pass the handle directly.

📌 Tip: change frequently if one's technique declines, but do it cleanly.

Learn more about the skierg at HYROX.

2. Sled Push - 50 m

Simultaneous pushing is not allowed.
Each segment must completely cross the 12.5 m line.

You can study this station in more detail at this post with tips for sled push.

3. Sled Pull - 50 m

Same principles as in the Sled Push.
Change only when the sled is completely stopped.

⚠️ Penalties for stepping outside the box or interfering.

Get more tips from sled pull strategy in this article dedicated to the station.

4. Burpee Broad Jumps - 80 m

One athlete works, the other walks behind.
It is not allowed to step outside the assigned area or use steps between jumps.

✅ Tip: Maintain a steady pace and make sure to execute valid repetitions. Change when the jumps are no longer efficient.

Read more about different burpee broad jump techniques.

5. Row - 1000 m

Monitor reset by the judge.
Each athlete manages his or her own configuration.
It is forbidden to pass the handle between partners.

Learn how to become more efficient in this season of rowing for HYROX,

6. Farmers Carry - 200 m

It can be changed frequently.
It is not allowed to pass the weights forward.

💪 Standard weight: 2 kettlebells of 24 kg (mixed category).

How to manage the farmer carry at HYROX.

7. Sandbag Lunges - 100 m

The load should be kept on the shoulders.
The athlete who is not performing the exercise must follow without blocking anyone in the other lanes.

8. Wall Balls - 100 reps (pro) / 75 reps (open)

Changes are allowed, but must be clean.
Target height: 3 m (men), 2.7 m (women)

Why compete as a couple in HYROX?

Teamwork: reinforces communication and cooperation.
More fun: share the experience with someone else.
Shared strategy: split the effort to maintain an optimal pace. It doesn't have to be at 50%, if you know each other well you can take advantage of the strengths of each component and cushion what one is not good at by distributing more workload to the other.

Key rules to be respected

Do not start on a wave that does not belong to you.
Do not accept outside help, beverages or food.
Do not spit or blow your nose outside authorized areas.
Do not alter the order of stations -> 3 minutes penalty.

Frequently asked questions about HYROX Doubles

What is the difference between HYROX Individual and HYROX Doubles?

In HYROX Individual, a single athlete completes the 8 km run and the 8 functional stations by himself. In HYROX Doubles, two athletes compete together: they always run at the same pace and divide the work of the stations as they wish. The Doubles format allows for more strategy and is ideal for those looking to experience it as a pair or team.

How much does it cost to register for HYROX Doubles?

The price of HYROX Doubles varies depending on the venue and the date of the event, but usually ranges from 70 and 90 € per person (140-180 € per couple). This amount includes the race bib, access to the competition and the finisher's medal. Optionally, you can add the Flex Add-On to allow partner changes.

What is the minimum age to participate in HYROX Doubles?

The minimum age for competing in HYROX Doubles is 16 years old on the day of the competition. In some countries, by local regulations, the minimum age may be raised to 18 years. There are no previous level requirements: beginners as well as experienced athletes can register.

Is it possible to change partners before the race?

Currently, it is only possible to change partners if you contracted the "Flex Add-On" when registering.
If you have this extra, you will be able to modify your partner's name up to a few days before the competition directly from your HYROX account.
Without the Flex Add-On, the registration is blocked and no substitution of the athlete is allowed under any circumstances.
On the day of the race it is no longer possible to make changes to the pair.
What is not allowed is to compete with another unregistered person without having made the official change → leads to disqualification.

Which category to choose in HYROX Doubles: Open or Pro?

Choose Open if you are looking to complete the test with good experience; choose Pro if you have already mastered the standards and compete by brand/position.
Open: same distance, lower loadsideal first HYROX or if you are still adjusting technique/pace.
Pro: same distance, higher loadsrecommended if you have already competed, you can comfortably lift the weights of the board and keep the pace of the race.
Mixed: only exists standard grade (there is no "Mixed Pro").

What happens if I don't finish the race in HYROX Doubles?

If you do not finish, your result is DNF (Did Not Finish) and you get no official time or ranking.
It does not count as a personal brand or for rankings.
The finisher's medal is only awarded upon completion of the tour.
There is no refund for abandonment. When in doubt, regulate your pace, use the "no rep" zones to correct and prioritize technique.

What to wear on the day of the competition?

Documentation, comfortable equipment and simple warm-up plan.
A must-have: ID/passport, registration confirmation/QR, money/card.
Clothing/footwear: shoes with good grip for sledging and running, spare socks, breathable T-shirt/trousers; optional: knee pads, belt and wristbands (according to preference).
Hydration/nutrition: arrives well nourished and hydrated; uses only the official points of the event (no external help is allowed during the race).
Heating: rubber/elastic band, small towel, bottle for before/after, jacket so you don't get cold in the call zone.

Conclusion: Are you ready to compete as a couple?

HYROX Doubles not only tests your fitness, but your ability to work as a team under pressure. If you train well, plan your strategy and follow the rules to the letter, you can achieve incredible performance as a duo.

Prepare with your partner to know each other's strengths and weaknesses, define roles, practice transitions, and go all out.

Official source: HYROX Regulations