Hyrox Doubles Strategy: How to Split the Work

Overview

Doubles adds a layer of tactical complexity that most teams do not prepare for. It is not just about being fit together - it is about communicating, splitting stations to your strengths, and not letting one person blow up and drag the other into a slow finish.

Basic Split Options

There are three main split models: equal splits (each person does half of every station), specialist splits (assign stations to whoever is stronger at that movement), and fatigue management splits (the stronger athlete takes more of the harder stations). Most competitive doubles teams use a hybrid: roughly equal running, specialist splits on SkiErg, rowing, and sled.

Station By Station

SkiErg: split by height and wingspan - taller athletes generate more power. Sled push: the stronger lower-body athlete takes more distance. Sled pull: whoever has better grip strength. Burpee broad jumps: whoever is lighter and more agile. Rowing: whoever has the better rowing technique. Farmers carry: split at 100m exactly - one person takes each half. Lunges: split by leg strength. Wall balls: equal 50-50 split works well for most teams.

Matching Strengths

Before race day, test both athletes on a mock race. Note where each person naturally excels and where they struggle. The split that matters most is the sled push - blowing your legs there costs you on lunges and wall balls. Have your stronger squat athlete take 60 to 70 percent of the sled push distance.

Running Splits

Running in doubles means both athletes run together. There is no splitting the runs. Your pace should be set by the slower runner - pulling your partner destroys their race more than slowing down costs you. Agree on a target run pace before the start and stick to it together even when you feel strong.

Communication

Establish a system for transitions before race day. Who calls the switch? How do you hand off? A common mistake is one athlete doing too much because the other is slow to step in. Agree on clear verbal cues: one partner calls out rep counts, the other calls switches. Practise this in training.

Common Mistakes

Most doubles teams make these errors: not practising together before race day (fitness without coordination loses time), one athlete doing 70 percent of every station out of ego, no agreed pacing for the runs, and not discussing transitions at all. The fastest doubles times come from teams that have raced together at least twice in training before their first competition.