12 weeks 5 sessions/week intermediate Doubles team (mixed, men's, or women's)

Hyrox Doubles Training Plan

Q: How do you split stations in Hyrox Doubles?

Default: 25 reps each on wall balls (50 total since teams complete 100), 25 m each on sled push and pull, 100 m each on sandbag lunges. Adjust based on each partner's strengths — the stronger pusher might take 35 m of the 50 m sled push.

Q: Should one partner be faster than the other?

Ideally similar — within 10% on a 5K and within 15% on a 100 wall ball test. Wider gaps mean the slower partner cooks the stations because the faster partner sets the run pace.

Q: Mixed, men's, or women's doubles — does the plan change?

The structure is identical. Race weights differ (mixed and women's use women's weights for ski and sled; check the rulebook for the current event), but the training pattern is the same.

Q: Can we do this plan if we live in different cities?

Yes. Replace one weekly partner session with a video call to discuss handovers and pacing, and prioritise being at the same gym for the week 9, 10, and 11 simulations. The full Doubles dress rehearsal in week 11 is the only non-negotiable in-person session.

Race Hyrox Doubles competently with a partner. Targets sub-1:15 mixed doubles, sub-1:10 men's, sub-1:25 women's.

Athlete profile

You and a partner have decided to race Hyrox Doubles together. Both of you have some Hyrox experience or strong general fitness. You can train at the same gym at least once per week.

Prerequisites

Both partners can run 8 km
Both partners comfortable with all 8 stations
At least one weekly session together at the same gym
Honest conversation about strengths and weaknesses

Overview

Hyrox Doubles is a different sport from Hyrox singles — fitness matters, but coordination matters as much. This 12-week plan keeps individual aerobic and strength work intact while adding a weekly partner session focused on handovers, station-splitting, and pacing matched to the slower partner's recovery rate.

Why this plan works

Doubles teams lose more time to bad handovers and unbalanced station splits than to fitness gaps. The weekly partner session in this plan trains the specific skills that win races: clean handovers (target <2 seconds dead time), even station splitting (no partner does more than 8 reps in a row), and pacing the run to the slower runner's race pace + 5%.

Week-by-week schedule

Each row is one week. Each column is one day, Monday → Sunday. Hover or tap any session to read the detail.

Week	Phase	Mon	Tue	Wed	Thu	Fri	Sat	Sun
W1	Base Individual base + partner intro	Easy Z2 run 30 min 30 min Conversational pace zone 2.	Rest 0 min Full rest day.	Threshold 3×10 min 55 min 3×10 min at threshold with 2 min jog rest.	Station-specific strength 55 min Heavy carries, sled drag, lunge volume under load.	Doubles handover practice 55 min Partner handover drills across all 8 stations.	Long run 75 min 75 min Long aerobic effort.	Rest 0 min Full rest day.
W2	Base Add station coordination	Easy Z2 run 45 min 45 min Conversational pace zone 2.	Mobility & core 30 min Hip, ankle, T-spine mobility plus a short core circuit.	Threshold 3×10 min 55 min 3×10 min at threshold with 2 min jog rest.	Station-specific strength 55 min Heavy carries, sled drag, lunge volume under load.	Doubles handover practice 55 min Partner handover drills across all 8 stations.	Long run 75 min 75 min Long aerobic effort.	Rest 0 min Full rest day.
W3	Base Threshold + partner long run	Easy Z2 run 45 min 45 min Conversational pace zone 2.	Rest 0 min Full rest day.	Threshold 5×1 km 50 min 5×1 km at threshold with 90 s rest.	Lower-body strength 60 min Heavy squat / hinge / single-leg.	Sled volume 45 min 4×25 m push + 4×25 m pull at race weight.	Long run 90 min 90 min Aerobic durability builder.	Doubles handover practice 55 min Partner handover drills across all 8 stations.
W4	Base Recovery	Easy Z2 run 30 min 30 min Conversational pace zone 2.	Rest 0 min Full rest day.	Threshold 3×10 min 55 min 3×10 min at threshold with 2 min jog rest.	Mobility & core 30 min Hip, ankle, T-spine mobility plus a short core circuit.	Light station circuit 50 min 3 rounds light technique work across all 8 stations.	Long run 75 min 75 min Long aerobic effort.	Rest 0 min Full rest day.
W5	Build Race-pace intro	Easy Z2 run 45 min 45 min Conversational pace zone 2.	Rest 0 min Full rest day.	Hyrox 1 km repeats × 6 55 min 6×1 km at goal Hyrox running pace with 60 s rest.	Station-specific strength 55 min Heavy carries, sled drag, lunge volume under load.	Doubles handover practice 55 min Partner handover drills across all 8 stations.	Long run 90 min 90 min Aerobic durability builder.	Rest 0 min Full rest day.
W6	Build Compromised running	Easy Z2 run 45 min 45 min Conversational pace zone 2.	Mobility & core 30 min Hip, ankle, T-spine mobility plus a short core circuit.	Hyrox 1 km repeats × 6 55 min 6×1 km at goal Hyrox running pace with 60 s rest.	Station-specific strength 55 min Heavy carries, sled drag, lunge volume under load.	Compromised running circuit 45-55 min 3 rounds: 1 km run + 50 wall balls + 200 m sandbag lunges.	Long run 90 min 90 min Aerobic durability builder.	Doubles handover practice 55 min Partner handover drills across all 8 stations.
W7	Build Volume + sled	Easy Z2 run 45 min 45 min Conversational pace zone 2.	Rest 0 min Full rest day.	Hyrox 1 km repeats × 6 55 min 6×1 km at goal Hyrox running pace with 60 s rest.	Heavy sled day 40 min 3×25 m push + pull at race weight + 20 kg.	Doubles handover practice 55 min Partner handover drills across all 8 stations.	Long run 90 min 90 min Aerobic durability builder.	Rest 0 min Full rest day.
W8	Build Recovery	Easy Z2 run 45 min 45 min Conversational pace zone 2.	Rest 0 min Full rest day.	Threshold 3×10 min 55 min 3×10 min at threshold with 2 min jog rest.	Mobility & core 30 min Hip, ankle, T-spine mobility plus a short core circuit.	Light station circuit 50 min 3 rounds light technique work across all 8 stations.	Long run 75 min 75 min Long aerobic effort.	Rest 0 min Full rest day.
W9	Peak Partner mini-Hyrox	Easy Z2 run 30 min 30 min Conversational pace zone 2.	Rest 0 min Full rest day.	Hyrox 1 km repeats × 8 75 min 8×1 km at goal pace simulating full race running volume.	Station-specific strength 55 min Heavy carries, sled drag, lunge volume under load.	Mini Hyrox (half race) 45-55 min 4×1 km + 4 stations at race pace.	Long run 90 min 90 min Aerobic durability builder.	Doubles handover practice 55 min Partner handover drills across all 8 stations.
W10	Peak Three-quarter doubles sim	Easy Z2 run 30 min 30 min Conversational pace zone 2.	Rest 0 min Full rest day.	Hyrox 1 km repeats × 6 55 min 6×1 km at goal Hyrox running pace with 60 s rest.	Full-body compound day 60 min Squat, deadlift, press in one session.	Three-quarter Hyrox 60-75 min 6×1 km + 6 stations at race pace.	Long run 75 min 75 min Long aerobic effort.	Doubles handover practice 55 min Partner handover drills across all 8 stations.
W11	Peak Full doubles dress rehearsal	Easy Z2 run 30 min 30 min Conversational pace zone 2.	Rest 0 min Full rest day.	Hyrox 1 km repeats × 6 55 min 6×1 km at goal Hyrox running pace with 60 s rest.	Station-specific strength 55 min Heavy carries, sled drag, lunge volume under load.	Full Hyrox simulation 60-100 min Complete Hyrox: 8×1 km + all 8 stations at race effort.	Active recovery walk 30-45 min Easy walk at conversational pace.	Rest 0 min Full rest day.
W12	Taper Race week	Easy shakeout 20 min 20 min Very easy run with 4×20 s strides.	Mobility & core 30 min Hip, ankle, T-spine mobility plus a short core circuit.	Threshold 3×10 min 55 min 3×10 min at threshold with 2 min jog rest.	Rest 0 min Full rest day.	Pre-race activation 30 min Light activation 1-2 days before race.	Rest 0 min Full rest day.	RACE DAY Race The race itself. Trust the plan.

Week notes

Week 3 (Base): Saturday long run together at slower partner's easy pace.
Week 4 (Base): Deload. Saturday: doubles practice mini-Hyrox at 70% effort.
Week 8 (Build): Deload.
Week 9 (Peak): Friday mini-Hyrox done as doubles — split each station.
Week 11 (Peak): Full Doubles simulation Friday — final tune-up.

Weekly volume notes

Individual run volume: 30-45 km/week — same as a singles 12-week plan.
Partner sessions: 1-2/week — handover practice and joint long runs.
Strength: 2 sessions/week, biased to whichever partner is the weaker on stations.

Common mistakes to avoid

Both partners doing identical handover splits at every station. Play to each other's strengths — the rower may take more rowing reps; the lighter partner may take more wall balls.
Training apart all 12 weeks. Without weekly partner sessions, your race day handovers will be slow and your station-splitting will be improvised.
Pacing the run to the faster partner. Doubles run pace = slower partner's race pace + 5% maximum. Faster than that and the slower partner cooks the stations.

Session library

Every workout referenced in the schedule above. Click to expand for cues, target paces, and rest intervals.

Easy Z2 run 30 min 30 min

30 minutes at zone 2 — you should be able to hold a full conversation. Roughly 60-70% max heart rate, or about 90 seconds per kilometre slower than your goal Hyrox running pace.

Rest 0 min

Complete rest. Sleep, hydration, light stretching only. Recovery is when adaptation happens — do not skip rest days during a hard build phase.

Threshold 3×10 min 55 min

15 min easy warm-up, then 3×10 minutes at threshold pace (comfortably hard, ~10 km race pace) with 2 min easy jog between. 10 min cool-down. Lifts your lactate threshold so race-pace running feels easier.

Station-specific strength 55 min

Trap-bar carries 4×30 m, heavy sled drag 4×25 m at 1.5× race weight, walking lunges with sandbag 3×60 m, weighted plank 3×60 s. Targets the exact muscle groups that fail in the back half of Hyrox.

Doubles handover practice 55 min

With partner, run through each station practicing handovers. Goal: reduce dead time between partner switches to <2 seconds. Practice splits so you both finish stations within 3-5 reps of each other.

Long run 75 min 75 min

75 minutes continuous, mostly zone 2 with the last 10 minutes drifting into low zone 3 if you feel good. Builds aerobic durability and fat oxidation.

Easy Z2 run 45 min 45 min

45 minutes at zone 2. The bedrock of Hyrox aerobic capacity. Stay disciplined — too many athletes drift this into zone 3 and accumulate junk fatigue.

Mobility & core 30 min

10 min hip openers (90/90, couch stretch, deep squat hold), 10 min ankle and T-spine work, 10 min core (dead bugs, side plank, hollow holds). Important for sled push depth and lunge stride length.

Threshold 5×1 km 50 min

15 min warm-up, 5×1 km at threshold pace (~10 km race pace) with 90 seconds easy jog rest. 10 min cool-down. Pure lactate-threshold work.

Lower-body strength 60 min

Back squat 4×5 @ 80%, Romanian deadlift 4×6, walking lunges 3×16 with dumbbells, single-leg calf raises 3×12. Builds the unit-strength that makes sled push and lunges feel light.

Sled volume 45 min

After warm-up: 4×25 m sled push at race weight (152 kg M / 102 kg W) with 90 s rest, 4×25 m sled pull at race weight (103 kg M / 78 kg W) with 90 s rest. Builds technique under fatigue.

Long run 90 min 90 min

90 minutes continuous. Optional finish: last 15 minutes at marathon pace. Critical for handling Hyrox's 8 km of running spread across stations.

Light station circuit 50 min

3 rounds of: 30 s ski, 25 m sled push (light), 25 m sled pull (light), 10 burpee broad jumps, 30 s row, 50 m farmer's carry, 20 m lunges, 25 wall balls. Technique day, not for time.

Hyrox 1 km repeats × 6 55 min

15 min warm-up, 6×1 km at your goal Hyrox running pace (treadmill or track) with exactly 60 seconds rest — same as Hyrox's compressed transition windows. Cool-down 10 min.

Compromised running circuit 45-55 min

After warm-up, 3 rounds: 1 km run at goal pace, 50 wall balls (6 kg M / 4 kg W), 200 m sandbag lunges (10 kg). Teaches your legs how to run on a fatigued posterior chain.

Heavy sled day 40 min

After warm-up, 3×25 m sled push at race weight + 20 kg with 2 min rest, 3×25 m sled pull at race weight + 20 kg. Overloads the system so race weight feels manageable.

Hyrox 1 km repeats × 8 75 min

15 min warm-up, 8×1 km at goal Hyrox running pace with 60 s rest between. Total volume mirrors race-day running. Most race-specific aerobic session in Hyrox prep.

Mini Hyrox (half race) 45-55 min

4×1 km run + 4 rotating stations (ski 500 m, 25 m sled push, 25 m sled pull, 40 m burpee broad jumps) at race pace. Half the volume of a full sim — usable mid-week without crushing recovery.

Full-body compound day 60 min

Front squat 4×6, deadlift 4×4, push press 4×5, weighted pull-ups 4×6. Pure unit-strength session — useful when you only have 2 strength slots a week.

Three-quarter Hyrox 60-75 min

6×1 km run + 6 stations (ski, sled push, sled pull, burpees, row, farmers) at race pace. Bridge between mini and full sim. Useful 4-6 weeks before race.

Full Hyrox simulation 60-100 min

Full Hyrox simulation at race effort. 8×1 km running, all 8 stations in order, race weights. The most accurate predictor of race-day finish. Schedule 4-6 weeks out, not sooner.

Active recovery walk 30-45 min

30-45 minutes walking at a conversational pace. Heart rate stays under 60% max. Use it to flush legs after hard sessions and accumulate easy aerobic time.

Easy shakeout 20 min 20 min

20 minutes very easy running, finish with 4×20 s strides at goal Hyrox pace. Keeps legs primed without depleting glycogen.

Pre-race activation 30 min

10 min easy bike or row, dynamic mobility, then 3 rounds of: 200 m run + 5 wall balls + 10 m sled push + 5 burpee broad jumps. Wakes up race-day movement patterns without fatigue.

RACE DAY Race

Race day. Eat your normal breakfast 3 hours out, arrive at the venue 90 minutes before your wave, complete the activation drill, and execute your pacing strategy. Nothing new on race day.

Frequently asked questions

How do you split stations in Hyrox Doubles?

Default: 25 reps each on wall balls (50 total since teams complete 100), 25 m each on sled push and pull, 100 m each on sandbag lunges. Adjust based on each partner's strengths — the stronger pusher might take 35 m of the 50 m sled push.

Should one partner be faster than the other?

Ideally similar — within 10% on a 5K and within 15% on a 100 wall ball test. Wider gaps mean the slower partner cooks the stations because the faster partner sets the run pace.

Mixed, men's, or women's doubles — does the plan change?

The structure is identical. Race weights differ (mixed and women's use women's weights for ski and sled; check the rulebook for the current event), but the training pattern is the same.

Can we do this plan if we live in different cities?

Yes. Replace one weekly partner session with a video call to discuss handovers and pacing, and prioritise being at the same gym for the week 9, 10, and 11 simulations. The full Doubles dress rehearsal in week 11 is the only non-negotiable in-person session.

Benchmark workouts in this plan

Full Hyrox Simulation — The complete Hyrox race format performed in training as a benchmark and race-pace dress rehearsal.
Mini Hyrox (4 + 4) — Half-distance Hyrox simulation — 4 km running plus 4 stations. The standard mid-cycle benchmark workout.

Other plans you may consider

12-Week Hyrox Training Plan — Open division · Any goal
Sub-1:30 Hyrox Training Plan — Open Men · 1 race completed

Track your progress with the calculator

As you complete each phase, run your improving 5K times and station benchmarks through the Hyrox time calculator to see how each fitness gain translates to your projected race finish. The calculator's goal-time guides give you split-by-split targets for sub-60, sub-75, sub-90, and sub-100 finishes.