Mixed Doubles
Mixed Doubles is a HYROX Doubles format where the team consists of one male and one female athlete. The pair alternates running segments and shares stations, with weights determined by the gender of the athlete performing the work.
Definition
Mixed Doubles is a HYROX® Doubles format where the team consists of one male and one female athlete. The pair alternates running segments and shares the 8 workout stations, with station weights determined by the gender of the athlete performing the work. Mixed Doubles is one of the most popular team formats in HYROX®, offering a co-ed competitive experience that combines different strengths.
Requirements & Standards
In Mixed Doubles, station weights correspond to the gender of the athlete completing the work. When the male partner is working, men's Open weights apply. When the female partner is working, women's Open weights apply.
| Station | Male Partner's Weight | Female Partner's Weight | Split |
|---|---|---|---|
| SkiErg | 1,000m total | 1,000m total | Split between partners |
| Sled Push | 152 kg, 50m | 102 kg, 50m | Each partner pushes at their weight |
| Sled Pull | 103 kg, 50m | 78 kg, 50m | Each partner pulls at their weight |
| Burpee Broad Jumps | 80m total | 80m total | Split between partners |
| Rowing | 1,000m total | 1,000m total | Split between partners |
| Farmers Carry | 2x24 kg, 200m | 2x16 kg, 200m | Each partner carries at their weight |
| Sandbag Lunges | 20 kg, 100m | 10 kg, 100m | Each partner lunges at their weight |
| Wall Balls | 9 kg ball | 6 kg ball | Each partner uses their ball/target |
| Running | 4 x 1 km each | 4 x 1 km each | Alternating segments |
Key rules:
- Partners alternate every running segment: male runs km 1, female runs km 2, and so on (or vice versa).
- For stations where weights differ by gender, each partner uses the weight appropriate for their gender.
- The work split within each station (e.g., how many meters each person rows, how many wall balls each person throws) is decided by the team.
- Both athletes must be present at the transition area for handoffs.
Who It's For
- Couples and training partners: Mixed Doubles is extremely popular among couples, making it a shared fitness goal and race experience.
- Co-ed gym groups: Many gyms field Mixed Doubles teams as community events.
- First-time HYROX® athletes: Like all Doubles formats, the shared workload makes the race approachable for beginners.
- Athletes with complementary strengths: A strong female runner paired with a powerful male sled specialist (or vice versa) can produce excellent combined times.
Typical Mixed Doubles finish times: 55-80 minutes for competitive teams, 80-110 minutes for recreational pairs.
HYROX® Context
Mixed Doubles is one of the highest-growth divisions in HYROX®. The co-ed format has broad appeal and often serves as a gateway to individual competition -- many athletes who start in Mixed Doubles eventually race HYROX® Open or HYROX® Pro individually.
Strategically, Mixed Doubles requires more planning than Same-Sex Doubles because the weight changes between partners at several stations. Teams must pre-plan their station splits carefully. For example, on the sled push, the male partner might push the 152 kg sled for 30m before the female partner pushes the 102 kg sled for 20m (or the team may choose a different split based on individual strengths).
Mixed Doubles teams can qualify for the HYROX® World Championships in the Mixed Doubles category. For comprehensive Doubles strategy, see the HYROX® Doubles guide.
FAQ
Does the male partner always use heavier weights? Yes. In Mixed Doubles, each partner uses the standard weights for their gender as defined in the HYROX® Open division. The male partner uses men's Open weights and the female partner uses women's Open weights.
Who should run the first kilometer? This is a team decision. Some teams prefer the faster runner to go first and set the pace, while others alternate based on who recovers faster. There is no rule about which partner must start -- just that they must alternate every segment.
How does Mixed Doubles compare to Same-Sex Doubles? The format is identical -- two athletes alternating runs and sharing stations. The only difference is the team composition and the fact that station weights vary by gender in Mixed Doubles, whereas in Same-Sex Doubles, both partners use the same weights.
Plan your Mixed Doubles strategy and track your team times with ROXBASE -- the HYROX® platform for every division.
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