Hyrox Doubles Rules: Everything You Need to Know
The official rules for HYROX Doubles: two athletes alternate stations (one runs, one works), must start each segment together, and share the same weight standards as singles.
Definition
HYROX® Doubles rules govern how two-person teams compete in the Doubles race format. Partners alternate workout stations, must start each 1 km run together, and use the same weight standards as singles athletes in their division. Doubles is available in same-sex and mixed formats.
How It Works
A Doubles team consists of two athletes who race side by side. They alternate who completes each workout station: Partner A does stations 1, 3, 5, and 7, while Partner B does stations 2, 4, 6, and 8 (or any agreed alternating pattern - the key is that partners alternate). Both partners run every 1 km segment together. The overall time is recorded from the team's first start to their shared finish.
Core Rules
- Alternating stations: Partners take turns completing workout stations. You cannot do two consecutive stations.
- Simultaneous running: Both partners must start each 1 km run together. If one partner finishes faster, they must wait.
- No station sharing: Only one partner works at a time per station. You cannot split reps or distance.
- Same weights as singles: All station weights, reps, and distances match the singles standard for the chosen division. See the Doubles weight chart.
- Station assignment is fixed pre-race: Partners decide the alternation pattern before the race and must maintain it throughout.
Doubles Categories
| Category | Partners | Weight Standard |
|---|---|---|
| Men's Doubles | Two male athletes | Men's division weights |
| Women's Doubles | Two female athletes | Women's division weights |
| Mixed Doubles | One male + one female | Male weights for his stations, female weights for hers |
Mixed Doubles uses gender-appropriate weights: the male partner's stations use men's standards, and the female partner's stations use women's standards.
Rules & Regulations
- Both partners must cross the timing mat to start each run segment.
- If one partner is injured and cannot continue, the team is retired from the race.
- Partners may communicate freely during the race but cannot physically assist each other at stations.
- Both partners must cross the finish line for the time to count.
- Age group ranking is based on the older partner's age bracket.
Why It Matters
Understanding Doubles rules allows teams to make strategic station assignments. A team where one partner excels at upper-body work and the other is stronger on legs can assign stations accordingly, playing to each athlete's strengths while maintaining the alternation requirement.
Tips & Strategy
- Assign stations by strength. Give the stronger sled athlete stations 2 and 3 (sled push/pull), and the stronger endurance athlete stations 1 and 5 (SkiErg/rowing).
- Match running pace. Practise running together at a sustainable pace so neither partner wastes energy waiting.
- Communicate at transitions. The resting partner should be ready at the next station before the working partner finishes their run.
- Train at singles weight. Each partner handles full station weight, so both must train to singles standards.
- Plan your pattern early. Decide which partner does odd vs. even stations and practise that exact pattern.
FAQ
Do both partners run every 1 km segment? Yes. Both partners must run together on every 1 km run segment. Running is not alternated - only workout stations are.
Can one partner do more than four stations? No. Stations must alternate strictly. Each partner completes exactly four of the eight workout stations.
Are Doubles weights lighter than singles? No. Doubles teams use identical weights to singles athletes in the same division.
Plan your Doubles strategy and track team performance on ROXBASE.
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