First HYROX on the calendar? Grab a partner and run it as a doubles simulation today. This is the smartest way to experience race pressure without shouldering the full workload solo.

Today's Session — FIRST RACE? GO DOUBLES

  • Partner up and split each station evenly.
  • Run the 1K segments together as a team.
  • Alternate responsibility for every workout station.
  • Focus on smooth transitions and consistent pacing.

How this format works

In Doubles, you and your partner cover the full HYROX distance together, but you split the work at every station. Run all eight 1K segments side by side as a team, then alternate responsibility at each functional station. One partner works while the other rests, and you can switch as often as the movement allows, as long as the total reps get done. A full round is one 1K run plus one completed station, repeated eight times through the full race.

How to attack it

Most first-timers go out too hot on the opening runs, so lock into a pace you can hold when your legs get heavy at station five and beyond. On stations like wall balls and sled push, break the work into short, planned swaps rather than grinding until failure, since quick clean switches beat long hero sets. Keep your breathing steady on the runs so you recover while your partner is working. Talk to each other at every transition, call the switch early, and stay honest about pacing.

Scale it

Newer to this: New to the movements? Cut station reps in half, use a lighter sled and a lighter wall ball, and swap burpee broad jumps for step-back burpees. You can also shorten the runs to 500m to keep the format intact without blowing up early.

Want more: Advanced teams can shorten swap intervals to force faster transitions, or have one partner complete each full station alone while the other only runs. Add a 200m run penalty between stations, or hold race-target sled loads and full wall ball reps without breaking the set.

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Want this adapted to you? Composite Athlete builds HYROX training off your numbers — stations, pacing, and progressions tuned to where you actually are. Start your plan at Composite Athlete →

Fuel the work: high-protein recipes with full macros at TryThisFuel.

Gear for this workout

  • Adjustable dumbbells$$Thrusters, snatches, lunges with load — adjustable dumbbells cover the widest range of WOD movements per dollar.See options on Amazon →
  • Cross-training shoes$$Running plus burpees plus lifting in one workout — you want a stable trainer, not a soft running shoe.See options on Amazon →

Disclosure: if you buy through these links, Try HYROX may earn a commission at no extra cost to you. Picks match the equipment this workout uses.