Format | Team Composition | Division Of Work | Rules & Transitions | Communication | Penalties | Tips

Hyrox, a global fitness competition that combines running with functional fitness exercises, has been growing over the last few years, with over 90,000 people competing in Hyrox events across the world in 2024.

While many are familiar with the solo version of Hyrox (check out our What Is Hyrox guide if you aren't!), the Hyrox Doubles format is becoming increasingly more popular.

But how does Hyrox Doubles work, and how does it differ from the solo race? Here, Hyrox Athlete and PureGym Manchester Spinningfields PT and Gym Manager Chris Gell breaks down the Hyrox double rules, team composition, and other key details you need to know if you're thinking of entering a Hyrox Doubles event.

Hyrox Doubles is a two-person relay version of the solo competition, where partners work together to complete the full course of running and functional fitness exercises.

Like the solo race, the course consists of eight 1km runs interspersed with different functional exercise stations:

• Ski erg

• Sled push

• Sled pull

• Burpee broad jumps

• Rowing

• Farmers carry

• Sandbag lunges

• Wall balls

The main difference between Hyrox Doubles and the solo event is the split of responsibilities. While a solo participant has to do everything, a doubles team can divide the workload based on preference, strategy, and strength, although both athletes must complete the runs together with no more than 15 seconds pace difference.

For each remaining Hyrox doubles workout station, your team can decide who does what -- whether that's splitting each station between two or alternating who does an exercise.

Hyrox Doubles teams are composed of two athletes, and there are specific rules for team composition based on gender and age. A team can consist of:

• Open Male-Male: Will complete all stations at Male Open weights

• Open Female-Female: Will complete all stations at Female Open weights

• Open Mixed (Male-Female): Will complete all stations at Male Open Weights

• Pro Male-Male: Will complete all stations at Pro Male Weights

• Pro Female-Female: Will complete all stations at Pro Female Weights

There is no Mixed Pro category yet.

Within each category, there are also age categories that participants need to be registered for. Age groups are determined by dividing the total age of both participants by 2.

Both team members must be registered in the correct division and age group categories.

In the Hyrox Doubles format, partners must complete the runs together and decide on how to divide the workout tasks.

There is no rule on how this must be done, as long as each partner performs a fair amount. Some people prefer to alternate exercises that play to their unique strengths, but you can also split some or each exercise.

A common Hyrox Mixed Doubles strategy is for the male partner to compete in the sled push, sled pull, wall balls, and lunges, as these adopt higher weights than Female Open category.

Going in with a plan but being open to change as each athlete gets tired will help to maximise performance on the day.

Hyrox has strict rules about the equipment used during the competition. Only one partner at one time can have the Hyrox workout equipment, and the following applies to each of the eight workout stations:

• Ski Erg: doubles partner must stand on the doubles mat and not touch the erg while the partner completes their distance of the 1000m split.

• Sled Push: doubles partner must follow behind the partner pushing and not stand in front of the sled or in another lane causing an obstruction. Partner must follow and cross to each end of the track.

• Sled Pull: doubles partner to stand behind the partner pulling. Only the one partner on the pulling box and on ly the partner pulling is allowed to touch and move the rope. (Only one person may play with the toys at one time) Both partners must be at the end of the track where the pulling is taking place.

• Burpee Broad Jump: doubles partner must stay behind the partner completing the burpee. Transition either my standing directly side to side or stepping up through the legs of the partner to start the movement. Movement must be completed and started with a burpee, feet backwards into a forward jump taking off and landing on two feet.

• Rower: doubles partner must stand on the doubles mat and not touch the rower while the partner completes their distance of the 1000m split.

• Farmers Carries: doubles partner must walk behind partner carrying and to swap place the Kettlebells down and partner to take from that position. Do not obstruct other athletes.

• Lunges: doubles partner must walk behind partner lunging and the sandbag is not permitted to touch the floor. Partners must transition sandbag back-to-back and never forwards.

• Wall Balls: doubles partner to stand in the rig facing the partner completing the wall balls. You can change at any point but the ball must either be passed forwards at waist height or drop to the floor to collect. All wall balls must start with the squat. Males top target and females bottom target same in mixed the target is female bottom and male top.

Communication and coordination are key to a successful Hyrox Doubles performance. While you should have a plan prepared ahead of the event, communicating during the competition ensures both partners are prepared for their next segment and identify when each partner needs to rest.

Training together in advance is highly recommended so that both athletes can anticipate each other’s needs during the event.

Hyrox is a highly regulated event, and teams must follow the rules to avoid penalties or disqualification. These penalties can arise from failure to complete an exercise properly, skipping a station, or even having an unfair transition between partners. It’s important to read the Hyrox rulebook and know what is and isn’t allowed for each station.

When training for Hyrox Doubles, you should factor in a mix of endurance, strength, and teamwork.

You can check out our free Hyrox training plan here to build strength, speed, and endurance over 12 weeks. For better teamwork, here are some tips on how to train for Hyrox Doubles to help you succeed as a team.

1. Practice transitions: Hyrox Doubles follows a relay format that involves frequency switching. When training with your partner, spend some time following the Hyrox format and practice seamless handoffs in exercises.

2. Train together: Try to train together at least once a week to develop strong communication and coordination skills. Training together will also help you to better understand each other's pacing, strengths, and weaknesses.

3. Focus on functional fitness: Both partners should be comfortable with all Hyrox exercises so that the team is prepared for anything to happen on the day. Spend time practicing each workout station to improve technique and endurance.

4. Run together. Hyrox Doubles teams are penalised if there is a significant difference in running pace between the two athletes. Spend time running together to improve your aerobic performance and learn what pace works for both team members.

5. Plan your strategy: As you learn each other's strengths and weaknesses, form a strategy for your Hyrox Doubles event so you know who will do what, if everything goes to plan. It may be you need to change on the day, but having a strategy in place will help things run smoother.

Hyrox Doubles can be a rewarding challenge for anyone looking to challenge themselves and push their limits, with the support of a team member. It can be a great next step for anyone who's already competed in a Hyrox event, or a fun way to experience Hyrox for the first time.

You can visit out our Hyrox hub here for more tips and advice, or try one of our Hyrox classes for a fun and friendly way to try Hyrox training.