In HYROX Doubles you run every kilometre together and split the work at each station. It is a popular way to race, and the strategy is quite different from racing alone.
The basics
You and your partner run all eight runs together. At the stations you can split the work however you like, as long as only one of you is working at a time and you follow the station rules. The current rulebook has the specifics, including any stations with extra rules. Read it together before the race.
Play to strengths
The simplest plan is for each partner to take more of the stations they are best at. If one of you is stronger on sleds and the other on the SkiErg, split the work accordingly. You do not need an even split; you need the fastest combined time.
Swap often
Short turns usually beat long ones. On the SkiErg and row, swapping every 100 to 250 metres keeps both of you working at a high level. On wall balls, sets of 5 to 10 each are common. Long turns lead to one partner fading while the other waits.
Plan the changeovers
Changeovers take time. Decide in advance who starts each station, how often you will swap, and how you will signal a swap. A quick word or a tap works. Practise it in training so it happens without thinking.
Run at the slower partner’s pace
You must run together, so the pace is set by the slower runner. Start conservatively. If one partner is much faster, they can take more of the station work to balance things out.
Communication
Keep it short and positive. When you are both tired, a simple “you’ve got this” is more useful than a detailed plan. Agree before the race what you will say if one of you is struggling.
Choosing a partner
A partner you enjoy training with matters more than a perfect fitness match. See choosing a Doubles partner.
Training together
Train together at least a few times before the race, including full or half simulations. You will learn how each other paces, and you can test your changeover plan. Partner sessions for Doubles has workouts to try.
The mental side
Doubles is often more fun than racing alone, and having someone to share the hard moments helps. Enjoy it — and agree on a post-race meal before you start.