Hyrox has exploded as the format that brought functional fitness racing mainstream, 8 stations of 1 km runs alternated with functional movements. The Doubles category, where two athletes split the workload, has grown faster than any other format in the last 18 months. The strategy, pacing, and apparel demands differ from solo Hyrox in ways that matter for serious competitors.
Doubles teams complete the same 8-station + 8-run format as solo Hyrox, but split the workload across the two athletes. Each athlete must complete each station segment; the team alternates or splits as strategy dictates. Total event time for elite teams: 45-60 minutes.
Three dominant Doubles strategies in current competitive practice:
1. Even split (50/50)
Each athlete completes half of each stations reps. Strengths: balanced fatigue distribution. Weaknesses: slower transitions, no specialisation.
2. Strength-specialisation split
Stronger athlete handles strength-demanding stations (Farmers Carry, Sandbag Lunges); leaner athlete handles cardio-bias stations (Ski Erg, Row, Burpee Broad Jumps). Strengths: each athlete plays to their bias. Weaknesses: stronger athlete fatigues earlier.
3. Rotating-pace split
Athletes alternate full station blocks. One athlete completes Station 1 fully, partner completes Station 2 fully, alternating throughout. Strengths: maximum rest between high-intensity bouts. Weaknesses: requires precise pacing to avoid one partner over-emptying.
The 8 × 1 km runs in Hyrox Doubles are completed together, both athletes must finish before the team can start the next station. The slower athletes pace dictates run time. Strategy implications:
Station 1: 1 km Ski Erg
Distance is fixed at 1 km total. Split 500m/500m even, or alternate 250m blocks. Faster transitions favour smaller alternating blocks.
Station 2: 50m Sled Push (152kg M / 102kg W)
Total 50m per team. One athlete completes the full segment OR alternate every 10m. Sled push fatigue is sharp, splitting in halves can avoid catastrophic blowout.
Station 3: 50m Sled Pull (103kg M / 78kg W)
Same logic as Sled Push. Pulls drain grip and posterior chain, the stronger athlete typically takes more here.
Station 4: 80m Burpee Broad Jumps
Total 80m per team. Alternate every 5-10m blocks. Burpee broad jumps spike heart rate to maximum fast, short alternations keep both athletes recoverable.
Station 5: 1 km Row Erg
Same logic as Ski Erg.
Station 6: 200m Farmers Carry (24kg M / 16kg W per hand)
Carry drains grip strength, usually a 100m/100m split. Stronger grip athlete may take more.
Station 7: 100m Sandbag Lunges (20kg M / 10kg W)
Lunge endurance is highly trainable. 50m/50m even is standard; specialists can take 60-70% if they trained it.
Station 8: 100 Wall Balls (6kg M / 4kg W)
Final station, both athletes are gassed. 50/50 split is dominant; alternate sets of 20-25 to maintain target rep speed.
The combined sweat, ground contact, and 45-60 minute high-intensity duration creates extreme apparel demands:
Browse the tees, shorts, and hoodies collections for Hyrox-specific apparel.
Target effort distribution across the 8 stations:
| Block | Stations | Effort % |
|---|---|---|
| Opening | 1-3 (Ski, Sled Push, Sled Pull) | 80-85%, controlled, dont blow up |
| Middle | 4-6 (Burpees, Row, Farmers) | 85%, maintained |
| Closing | 7-8 (Lunges, Wall Balls) | 90%+, empty the tank |
Going out at 95% effort in the first three stations is the most common mistake in Doubles racing, it costs more time in the final stations than it saved at the start.
Specific preparation in the 8-12 weeks before an event:
Explore the full Catar Cottega catalogue for premium training apparel built for the full Hyrox prep and event spectrum.
Related reading:
Want the deep dive? Read our complete guide to seamless activewear covering knitting tech, fabric science, sizing and care.
