HYROX Doubles present a unique and fun way to complete your first HYROX race. If racing HYROX by yourself sounds intimidating, this guide to HYROX Doubles might help you tackle your first HYROX with a buddy, and have fun doing it.
We’ll discuss the format of the race, the rules, the weights for each division, and provide you with some average times to help you set a goal. We’ll also provide a few tips at the end to hopefully eliminate some of those first-race mistakes that are common for HYROX newbies.
HYROX Doubles Format
So how does HYROX Doubles work? The running & stations are the same as all HYROX races, but you pair up with someone to make a team of two.
- You complete the same 8.7km of running & same 8 stations as all HYROX races
- Both you and your partner must run all 8.7km together
- You get to split the work at each station between the two of you, however you’d like
In summary, both athletes run the full distance (8.7km), but you get to split the stations however you’d like.
Running
Both partners must run together. If one athlete runs significantly faster than the other, a 3-minute penalty will be assessed.
Both athletes must enter & exit each station at the same time. Neither partner can start working until both athletes are present at the station.
Stations
The stations are completed in a “you go I go” format. One athlete is working while the other is resting. Both athletes can also be resting, but both cannot be working at the same time.
The resting athlete must either:
- wait on the designated Doubles mat, located next to the workout station (ski, row, wall balls) -or-
- follow their partner through the station (sled push, sled pull, burpee broad jumps, farmer’s carry, lunges)
Physical contact between partners IS NOT REQUIRED when switching back and forth.
- Curious about a 4-person team? Check out our guide on the HYROX Relay →
Divisions (Men, Women, Mixed, Pro)
There are 5 total HYROX Doubles divisions:
- Men’s Doubles (2 men)
- Women’s Doubles (2 women)
- Mixed Doubles (1 man, 1 woman)
- Men’s Pro Doubles (2 men)
- Women’s Pro Doubles (2 women)
The two Pro divisions are only available for same-sex teams. Mixed Doubles does not currently have a Pro division.
HYROX Mixed Doubles
All HYROX Mixed Doubles teams are made up of 1 male & 1 female.
NOTE: Unlike Men’s & Women’s Doubles, there is no Pro division for HYROX Mixed Doubles. There is only one level of difficulty for Mixed Doubles.
Mixed Doubles Weights
HYROX Mixed Doubles weights are the same as the solo Men’s Open weights. Both partners, the man and the woman, use the same weight for all stations.
Wall Balls: The only partial exception to this is for the wall balls. Both partners use the 6 kg (13 lbs) ball, however, men throw to the 3,00 m (10 ft) target and women throw to the 2,70 m (9 ft) target.
| Workout Station | Mixed Doubles Weight |
|---|---|
| Ski – 1000m | – |
| Sled Push – 50m | 152 kg / 335 lbs |
| Sled Pull – 50m | 103 kg / 227 lbs |
| Burpee Broad Jumps – 80m | – |
| Row – 1000m | – |
| Farmer’s Carry – 200m | 24 kg / 53 lbs (each hand) |
| Sandbag Lunges – 100m | 20 kg / 45 lbs |
| Wall Balls – 100 reps | 6 kg / 13 lbs |
HYROX Men’s Doubles
HYROX Men’s Doubles teams consist of any two male athletes. There are two divisions for Men’s Doubles—Men’s Doubles (aka: open) & Men’s Pro Doubles. Men’s Pro Doubles uses heavier weights, while the Men’s Doubles division uses lighter weights.
Men’s Doubles Weights (Open)
The HYROX Men’s Doubles weights are the same used for the solo Men’s division. They are often referred to as “Open” weights, and they are lighter than the Pro weights.
| Workout Station | Men’s Doubles Weight |
|---|---|
| Ski – 1000m | – |
| Sled Push – 50m | 152 kg / 335 lbs |
| Sled Pull – 50m | 103 kg / 227 lbs |
| Burpee Broad Jumps – 80m | – |
| Row – 1000m | – |
| Farmer’s Carry – 200m | 24 kg / 53 lbs (each hand) |
| Sandbag Lunges – 100m | 20 kg / 45 lbs |
| Wall Balls – 100 reps | 6 kg / 13 lbs |
Men’s Pro Doubles Weights
The HYROX Men’s Pro Doubles weights are the same used for the solo Men’s Pro division. They are heavier than the standard Men’s Doubles (Open) weights listed above.
| Workout Station | Men’s Pro Doubles Weight |
|---|---|
| Ski – 1000m | – |
| Sled Push – 50m | 202 kg / 445 lbs |
| Sled Pull – 50m | 153 kg / 337 lbs |
| Burpee Broad Jumps – 80m | – |
| Row – 1000m | – |
| Farmer’s Carry – 200m | 32 kg / 70 lbs (each hand) |
| Sandbag Lunges – 100m | 30 kg / 66 lbs |
| Wall Balls – 100 reps | 9 kg / 20 lbs |
HYROX Women’s Doubles
HYROX Women’s Doubles teams consist of any two female athletes. Just like Men’s Doubles, there are two divisions for Women’s Doubles—Women’s Doubles (aka: open) & Women’s Pro Doubles. Women’s Pro Doubles uses heavier weights, while the Women’s Doubles division uses lighter weights.
Women’s Doubles Weights (Open)
The HYROX Women’s Doubles weights are the same used for the solo Women’s division. They are often referred to as “Open” weights, and they are lighter than the Pro weights.
| Workout Station | Women’s Doubles Weight |
|---|---|
| Ski – 1000m | – |
| Sled Push – 50m | 102 kg / 225 lbs |
| Sled Pull – 50m | 78 kg / 172 lbs |
| Burpee Broad Jumps – 80m | – |
| Row – 1000m | – |
| Farmer’s Carry – 200m | 16 kg / 35 lbs (each hand) |
| Sandbag Lunges – 100m | 10 kg / 22 lbs |
| Wall Balls – 100 reps | 4 kg / 9 lbs |
Women’s Pro Doubles Weights
The HYROX Women’s Pro Doubles weights are the same used for the solo Women’s Pro division. They are heavier than the standard Women’s Doubles (Open) weights listed above.
| Workout Station | Women’s Pro Doubles Weight |
|---|---|
| Ski – 1000m | – |
| Sled Push – 50m | 152 kg / 335 lbs |
| Sled Pull – 50m | 103 kg / 227 lbs |
| Burpee Broad Jumps – 80m | – |
| Row – 1000m | – |
| Farmer’s Carry – 200m | 24 kg / 53 lbs (each hand) |
| Sandbag Lunges – 100m | 20 kg / 45 lbs |
| Wall Balls – 100 reps | 6 kg / 13 lbs |
Weights
Here’s a chart that lists all HYROX Doubles weights, for every division:
- Women’s Doubles use the lightest weights
- Men’s Doubles, Mixed Doubles, and Women’s Pro Doubles all use the same weight—a step up from Women’s Doubles
- Men’s Pro Doubles use the heaviest weights
| Workout Station | Women’s Doubles | Men’s Doubles Mixed Doubles Women’s Pro Doubles | Men’s Pro Doubles |
|---|---|---|---|
| Ski – 1000m | – | – | – |
| Sled Push – 50m | 102 kg / 225 lbs | 152 kg / 335 lbs | 202 kg / 445 lbs |
| Sled Pull – 50m | 78 kg / 172 lbs | 103 kg / 227 lbs | 153 kg / 337 lbs |
| Burpee Broad Jumps – 80m | – | – | – |
| Row – 1000m | – | – | – |
| Farmer’s Carry – 200m * | 16 kg / 35 lbs | 24 kg / 53 lbs | 32 kg / 70 lbs |
| Sandbag Lunges – 100m | 10 kg / 22 lbs | 20 kg / 45 lbs | 30 kg / 66 lbs |
| Wall Balls – 100 reps † | 4 kg / 9 lbs | 6 kg / 13 lbs | 9 kg / 20 lbs |
* Weight listed is for each hand
† For Mixed Doubles, men throw to a 3,00m (10 ft) target, women throw to a 2,70m (9 ft) target
Difficulty (Open vs. Pro)
Just like individuals who compete in HYROX, there are two difficulty levels you can choose from—Open or Pro. HYROX simply refers to the use of Open weights as “HYROX Doubles,” whereas using the Pro weights is called “HYROX Pro Doubles.”
If you’re just getting started with HYROX, we recommend “HYROX Doubles.” The weights are a bit lighter, and you’ll be able to get an idea what the race is like before committing to much heavier weights in the HYROX Pro Doubles division.
And if you want to complete with the opposite gender, you have to do HYROX Doubles. Mixed gender teams are not permitted in the HYROX Pro Doubles division.
HYROX Doubles (aka: Open)
This division uses the same weights as the Open divisions for individual racers. It’s the more accessible version of HYROX Doubles, suitable for just about anyone with a base level of fitness. We recommend you start here.
HYROX Pro Doubles
This division is for more experienced HYROX athletes, or those with above average strength & running endurance.
The running is the same as with the HYROX Doubles division, but the weights for the stations increase fairly significantly. This not only tests your strength, but also your ability to run after having completed heavier strength work, which will definitely increase your heart rate more than the lighter weights in the HYROX Doubles division.
Pro Doubles Elite 15
Debuting in the 2024/25 season, HYROX introduced an Elite 15 race for Pro Doubles at the 2025 World Championship. Any team racing in the Pro division of one of the 5 qualifying races throughout the season is eligible to qualify.
The race format & weights for the Pro Doubles Elite 15 are exactly the same as those for Pro Doubles. The “Elite 15” distinction is added to clarify that these are the 15 best Pro Doubles of the year, and they will race separately at the World Championship, with prize money on the line.
Rules
The rulebook for HYROX Doubles is a little different from that of a solo HYROX race. The movement standards are the same, but there are some extra things to keep in mind.
Team Member Replacement
If a team member drops out, he/she can be replaced. The only requirement is that the new team member has to be the same gender and age as the dropped out member. This way the age group and division will remain the same.
Start Times
All teams in the same division & age group will start together, in the same heat. This removes the ability for a team to start in a later wave and run a faster time.
Timing Chips
In all HYROX Doubles races, each team member must have a timing chip. In other words, each Doubles team has TWO timing chips. This helps HYROX determine if your team stayed together throughout the race.
The timing chip must be worn around the ankle during the entirety of the race.
Running
Both teammates MUST RUN TOGETHER the entire time. If one partner runs significantly faster than the other, a 3-minute penalty will be assessed.
Stations
- You must enter each station together
- Both athletes must be present in the station before any work can begin
- You must exit each station together
Ski
- You are not allowed to pass the handles from one partner to the other
Sled Push
- The resting partner walks behind the working partner. If the walking partner obstructs other participants, the team will be issued a 10m distance penalty, which they have to push back themselves.
Sled Pull
- The resting partner must remain behind the working partner at all times. The resting partner is not allowed to assist with rope management at any time.
Burpee Broad Jumps
- The resting partner walks behind the working partner. If the walking partner obstructs other participants, the team will be issued with a 10m distance penalty.
- When switching between working and resting partners, the resting partner will begin by placing their hands where the working partner’s feet landed.
Row
- The resting partner remains in the marked area and does not obstruct other participants. You are not allowed to pass the handles from one partner to the other.
Farmer’s Carry
- The resting partner walks behind the working partner without obstructing other participants
Sandbag Lunges
- The resting partner walks behind the working partner. If the walking partner obstructs other participants, the team will be issued with a 10m distance penalty.
- The transition of the sandbag between partners can be either sideways or backwards but never forwards.
Wall Balls
- The resting partner remains in the marked area without obstructing other participants.
- The transition of the wall ball between partners can be either by putting the ball on the floor or handing it over but never in “flying” transition, where one partner throws the ball to the target and the other catches it in the squat position.
Age Groups
HYROX Doubles age groups are determined by:
- the age of the athletes on race day, and
- the average age of both athletes
For example, if one athlete is 28 and the other is 30, that team would belong in the 20-29 age group.
HYROX Doubles Age Groups
- 16-29
- 30-39
- 40-49
- 50-59
- 60-69
- 70+
HYROX Pro Doubles Age Groups
These are the same as above, only they stop at age 69. There is no Pro Doubles age group for teams with an average age over 69 years old. If your average age is 70 or above, and you want to be included on the HYROX leaderboard, you must use the lighter weights, and you cannot compete in the Pro division.
- 16-29
- 30-39
- 40-49
- 50-59
- 60-69 (compete with open weights at World Championship)
Starting in the 2025/26 season, the Pro Doubles age groups will stop at 59.
World Championship
All Doubles divisions are represented at the HYROX World Championship each year, but the rules are different depending on which division you’re in.
Elite 15
New for the 2024/25 season, HYROX introduced the Elite 15 Pro Doubles category. Similar to the Elite 15 individual athletes, HYROX is highlighting 15 men’s Pro Doubles & 15 women’s Pro Doubles teams at the 2025 HYROX World Championship. These teams will compete in a separate, livestreamed event, with prize money on the line.
Qualification
In order to qualify for the Elite 15 Pro Doubles Championship, you must finish in the top 3 at one of the following races. If a team that has already qualified finishes in the top 3 in one of these races, their spot will roll down to the next best place. The 5 races that qualify Elite 15 Pro Doubles teams are:
- HYROX Melbourne – December 14-15, 2024
- HYROX Houston – March 15-16, 2025
- HYROX Paris – April 18-19, 2025
- HYROX Miami – April 19, 2025
- HYROX London Olympia – May 3, 2025
See all 2025 Pro Doubles teams here →
Age Groups
If you don’t qualify for the Elite 15 Pro Doubles, you are still eligible to qualify for the World Championship in your respective age group.
All age groups for both Men’s/Women’s Doubles and Men’s/Women’s Pro Doubles are eligible.
Each individual HYROX event offers a unique number of qualifiers, based on total participation at that event. Qualifying spots can also be unique for each age group (i.e. 20-29 might receive a different number of spots than 30-39). HYROX releases the number of qualification spots the week before your race takes place.
If there are 2 qualifying spots up for grabs in the 16-29 age group, and you finish 3rd, you missed out by one spot. The 1st and 2nd place teams are invited to World Championships. They have 48 hours to accept their email invitation. If they decline, or have previously qualified and accepted an invitation, HYROX will then invite the 3rd place team… and so on down the line, until they fill 2 total spots from that race.
A Note About Weights
- If you raced in a HYROX Doubles division, and
- used the Open weights in your qualifying race, and
- are an all male or all female team…
If you’re in an age group that is 59 and under, you must use the Pro weights at the World Championship.
If you’re in an age group 60+, you will continue to use the Open weights that you used in your qualifying race.
Mixed Doubles teams use the same weight that they qualified with (Men’s Open weights).
Strategy
Many of the best HYROX Doubles athletes like to pair up with an athlete who is very similar to themself. Two very fast runners can do really well at a HYROX Doubles race.
The current Men’s Pro Doubles world record holders, Rich Ryan & Pelayo Fernandez, are both excellent runners, and pretty similar when it comes to the stations. They also hold the world record for Men’s Doubles (the Open weights).
This doesn’t mean you can’t do well with two different types of athletes, but since both athletes must run together, if one teammate is significantly faster than the other, there’s a high likelihood it will negatively impact your overall time.
Times
We’ll include some average times for each HYROX Doubles division below. A majority of athletes fall into this range, but there is no time cap on the race, so you can take as long as you want. Elite athletes will run even faster than these average times.
- The average time for HYROX Mixed Doubles is between 1:12-1:25. An elite level time for HYROX Mixed Doubles is under 58 minutes.
- The average time for HYROX Men’s Doubles is between 1:05-1:15. An elite level time for HYROX Men’s Doubles is under 52 minutes.
- The average time for HYROX Women’s Doubles is between 1:15-1:30. An elite level time for HYROX Women’s Doubles is under 62 minutes.
- The average time for HYROX Men’s Pro Doubles is between 1:10-1:20. An elite level time for HYROX Men’s Pro Doubles is under 53 minutes.
- The average time for HYROX Women’s Pro Doubles is between 1:15-1:25. An elite level time for HYROX Women’s Pro Doubles is under 61 minutes.
Ticket Price
The ticket prices for a HYROX Doubles race vary by location.
- The price is the same for HYROX Doubles as it is for HYROX Pro Doubles
- The price is typically around €114 per person (€228 per team), or $130 USD ($260 USD per team)
HYROX Doubles vs. Relay
In addition to Doubles, HYROX also offers a Relay division.
What’s the difference between a HYROX Doubles race & a HYROX Relay?
Both divisions include the same amount of running (8.7km) and same 8 stations. In HYROX Doubles, you are a team of 2, and you run together but split the station work. In a HYROX Relay, you have teams of 4, and each team member does 2 runs and 2 stations. You don’t run together in a HYROX Relay, nor do you split any of the station work.
HYROX Relays are typically faster and more intense than a Doubles race.
- HYROX Relays only require each athlete to run about 2.2km, instead of 8.7km for a Doubles race
- HYROX Relays only require each athlete to complete 2 of the 8 stations. In HYROX Doubles, you will typically do some work at each station, but you can split it up between your partner however you’d like.
- HYROX Relays are great if you’re really good at 1 or 2 particular stations, and don’t like to run as much. HYROX Doubles is more suited for athletes who like to run but the stations are a bit intimidating to complete on your own.
Here’s a breakdown of what one athlete is responsible for in each race:
| Each Athlete’s Responsibility | HYROX Doubles | HYROX Relay |
|---|---|---|
| Running Distance | 8.7km | ~2.2km (2 1km loops + 2 Roxzones) |
| Running Rest | None (you run together as a team) | No rest during your 2 runs. You rest for the other 6 runs. |
| Station Work | Completely up to your team | 100% of 2 stations (team’s choice). You only do 2 of the 8 stations. |
| Station Rest | Completely up to your team | No rest during your 2 stations. You rest during the other 6 stations. |
