# HYROX Doubles Strategy: How to Race as a Team

Racing HYROX Doubles is a different sport from racing solo. You share the station work, but you also share every kilometer of running, so your race is only as good as your teamwork. This guide covers how to split stations, run together, communicate, choose the right partner, and avoid the mistakes that cost pairs the most time.

## How Doubles works

A quick refresher on the format:

- You and your partner run **every 1 km together**. If one of you runs ahead, it's a 1-minute penalty.
- You **enter and leave each station together**.
- Inside each station, you **split the work however you choose**.
- Doubles use the **singles loads** for your category. Doubles mixed uses the men's loads, which are the same as the Women Pro loads. Pro Doubles, for men and women, uses the heavier Pro loads.

The race is still eight runs and eight stations in the standard order: SkiErg, sled push, sled pull, burpee broad jumps, row, farmers carry, sandbag lunges, and wall balls. For the details, see our [stations and weights guide](/guides/hyrox-stations-weights). Always check the official rulebook for the current rules on how partners can switch and share work at each station.

## The core idea: work while your partner recovers

In Doubles, one partner usually works while the other rests. That means each of you can go harder during your turn than you could in a solo race. The best teams use this to keep the station moving at a high pace with almost no idle time.

But the rest isn't free. You still have to run the next kilometer together, so a partner who goes too deep at a station can slow both of you down on the run. Good Doubles strategy balances station speed with running speed.

## Splitting the station work

There's no single right split. The best plan depends on your strengths, your weaknesses, and how quickly each of you recovers.

### Principles for splitting

- **Short, frequent switches** often work well on machines and repetitive movements. Smaller chunks keep intensity high and limit fatigue.
- **Longer turns** can make sense when switching is slow or awkward, such as on some sled setups.
- **Play to strengths, but don't overload one person.** If one partner is much stronger on the sled, they can take more of it, but if they're wrecked afterward, you'll lose time on the next run.
- **Plan it in advance.** Decide your split for every station before race day and rehearse it.

### Station-by-station ideas

| Station | Common approach |
|---|---|
| SkiErg | Alternate short intervals so each partner can go hard |
| Sled push | Split by distance; stronger partner may take a bigger share |
| Sled pull | Split by pulls or distance; keep transitions tidy |
| Burpee broad jumps | Alternate sets so the working partner stays sharp |
| Row | Short alternating pieces to keep pace high |
| Farmers carry | Split by distance, matched to grip strength |
| Sandbag lunges | Alternate segments; watch for leg fatigue before wall balls |
| Wall balls | Small sets with fast, clean handovers |

These are starting points. Test different splits in training and keep what works for your pair.

### Make transitions fast

Every handover costs time. Practice:

- Where the resting partner stands so they're ready instantly
- How you hand over equipment, if relevant
- A clear signal for "your turn," like a tap or a single word

A smooth handover can save meaningful time over a full race.

## Running together

The run is where many Doubles teams lose the most time, often without realizing it.

### Run at the pace of the slower partner

You must run together, so the team's running pace is set by whoever is slower on that day. Accept this early. The stronger runner's job is to support, not to drag.

### Tips for running as a pair

- **Run side by side or one just ahead.** Staying close means you can talk and adjust quickly.
- **Let the slower runner set the pace** on most laps. If they're feeling good, they can lift it.
- **Settle after each station.** The partner who worked last may need a few hundred meters to recover. Ease in and build.
- **Count laps together.** Two people tracking laps is better than one, as long as you agree on the count.

### Use the stations to balance the runs

If one partner is a much stronger runner, consider giving them a little more station work. That evens out fatigue so the team can run faster overall. This is one of the most useful tactical levers in Doubles.

## Communication

Clear, simple communication is the difference between a smooth race and a frustrating one.

### Before the race

- Agree on your goals: a finish, a target time, or simply having fun.
- Agree on your station splits and pacing plan.
- Agree on how you'll handle a bad patch. Will you slow down, switch the split, or push through?

### During the race

- **Use short, clear phrases.** "Switch," "Ten more," "Slow down," "Good to go."
- **Be honest.** If you're struggling, say so early. Your partner can adjust the split before it becomes a problem.
- **Encourage, don't criticize.** Positive words help more than you'd think when you're both exhausted.

### After the race

Review your splits together. Look at where you lost time and talk about what to change. Keep it constructive; you'll want to race together again.

## Choosing a partner

The right partner makes Doubles a joy. Here's what to look for.

### Similar running ability

Since you must run together, a big gap in running speed holds the team back. You don't need to be identical, but a close match helps.

### Complementary strengths

A partner who is strong where you're weaker is a big advantage. If you're a strong runner and they're strong on the sleds, you can split the work to cover each other.

### Shared goals and commitment

Make sure you both want the same thing from the race and are willing to train for it. Mismatched expectations cause more friction than mismatched fitness.

### Training together

Plan at least some joint sessions before the race. Practice runs, handovers, and full simulations. You'll learn how your partner moves, breathes, and communicates under fatigue.

### Temperament

You'll see each other at your most tired. Pick someone who stays calm, keeps their sense of humor, and supports you when things get hard.

## Common mistakes to avoid

1. **Starting too fast.** Excitement and adrenaline push pairs to go out hard. Run the first kilometer at a controlled pace.
2. **No station plan.** Deciding splits on the fly wastes time and causes confusion.
3. **One partner doing too much.** The stronger athlete grabs more work, burns out, and the team slows down on the runs.
4. **Slow handovers.** Small delays add up across eight stations.
5. **Ignoring the slower runner.** Pushing the pace beyond what your partner can sustain costs more time later.
6. **Not practicing together.** Racing with someone you've never trained with is a gamble.
7. **Poor communication.** Silence or vague signals lead to mistakes, especially when you're both tired.
8. **Losing track of laps.** Agree on one lap-counting method and stick to it.
9. **Forgetting the rules.** Check the official rulebook for the current rules on running together, station entry and exit, and switching.

## Putting it all together

The best Doubles teams aren't always the two fittest people. They're the pairs with a clear plan, fast handovers, steady running, and good communication. Build your strategy in training, rehearse it, and then trust it on race day.

## Next steps

- Dial in your race pacing with the [pacing and Roxzone guide](/guides/hyrox-pacing-and-roxzone).
- Build your base with the [intermediate training plan](/guides/hyrox-training-plan-intermediate).

Source: https://roxskin.io/guides/hyrox-doubles-strategy