If you're thinking about entering your first HYROX, one of the biggest decisions you'll make is should you race Solo, Doubles or Relay?

HYROX Doubles has exploded in popularity over the last couple of years and it's now one of the most searched HYROX topics online.

It sounds simple enough: share the stations, split the work and have an easier race.

After racing plenty of HYROX Pro Solo events, I thought exactly the same.

Then I did my first HYROX Pro Doubles.

My biggest takeaway?

HYROX Doubles isn't automatically easier. It depends.

Here's everything I've learned.

First, how does HYROX Doubles actually work?

One of the biggest misconceptions is that you split everything.

You don't.

Both athletes complete every 1km run.

That means both people still run all 8 x 1km runs.

The difference comes at the workout stations.

Every station can be shared however you like.

One person can do more.

One person can do less.

You can swap as often as you want (following the competition rules).

The only requirement is that the total work gets completed before moving on.

Your HYROX race options

If you're entering HYROX, you have several choices.

HYROX Solo

You complete every run and every station yourself.

You can choose:

• Open

• Pro

HYROX Doubles

Two athletes complete every run together before sharing each station.

Categories include:

• Men's Open

• Men's Pro

• Women's Open

• Women's Pro

• Mixed Doubles

For Mixed Doubles, the men's weights are Open weights while the women's weights are Pro weights.

HYROX Relay

A team of four shares the entire race.

Each athlete completes just:

• two 1km runs

• two workout stations

It's easily the most accessible format.

Who should choose Relay?

Interestingly, Relay tends to attract two very different groups.

The first group is complete beginners.

If you've never raced HYROX before and simply want to experience the atmosphere without committing to the entire event, Relay is a fantastic introduction.

The second group is experienced athletes.

Many elite and competitive racers will travel for a race weekend, complete a Solo race, maybe a Doubles race, then jump into a Relay with friends simply because it's fun.

With only two runs and two stations each, it doesn't take much out of them.

My experience racing HYROX Pro Doubles

I've raced HYROX since February 2024.

I started with an Open race, won it, then moved straight into Pro Singles where I've spent most of my time racing.

Naturally, I assumed Doubles would feel easier.

After all, you're sharing every station.

So I did a HYROX Pro Doubles with my coach, Sean Clancy from KO8 Dubai.

Sean is an exceptional athlete.

Strong.

Fast.

An outstanding runner.

I thought the stations would be easier.

What I completely underestimated was what would happen on the runs.

The part nobody tells you

When your partner is significantly stronger than you as a runner, you're not jogging comfortably together.

You're hanging on for dear life.

That's exactly what happened to me.

Sean pushed the pace from the very beginning.

Every run became an effort just to stay attached.

Instead of pacing myself the way I would in a Solo race, I was constantly operating above my normal race pace.

Ironically, although every station was shorter than usual, the running made the race feel every bit as difficult.

In some parts, it actually felt harder than racing Pro Solo.

The stations became a team effort

One thing I loved about Doubles was how much strategy comes into play.

Instead of splitting every station 50/50, we played to our strengths.

SkiErg

We communicated throughout.

Our original plan was to split the work evenly, but race day always tells a different story.

One athlete might be feeling stronger than expected.

Another might need a shorter effort.

Good communication matters far more than sticking rigidly to a pre-race plan.

Sled Push

I'm around 20kg heavier than Sean.

Mass moves mass.

It simply made sense that I'd take on more of the sled push.

Sled Pull

The beginning is the hardest part because the rope has the most slack.

I completed more of the opening section.

Sean then took over once the sled was moving and closer to us.

That allowed each of us to contribute where we were strongest.

Burpees

Sean naturally completed slightly more because his running hadn't pushed him as close to his limit as mine had.

Rower

We practised our transitions beforehand.

Small improvements here can save valuable seconds over a race.

Farmer's Carry

This suited me more than Sean, so I happily did a greater share.

Again, that's the beauty of Doubles.

It doesn't need to be equal.

It needs to be efficient.

Sandbag Lunges

These were shared fairly evenly.

Wall Balls

This was the biggest surprise of the entire race.

After racing plenty of Pro Solo events, I'm used to finishing with 100 heavy wall balls when completely exhausted.

Splitting them with someone else changes everything.

They felt dramatically easier.

Mentally.

Physically.

Everything.

If there was one station that genuinely felt easier in Doubles, it was definitely the wall balls.

So... is HYROX Doubles easier?

My answer is...

It depends.

If your partner is considerably fitter than you, especially on the runs, don't assume you'll have an easier day.

You'll probably spend the race trying desperately to stay with them.

That's exactly what happened to me.

However, if you're racing with someone of a similar level, sharing the stations can make the entire experience more enjoyable while still allowing you to race hard.

Like most things in HYROX, there isn't one universal answer.

It depends on your partner.

It depends on your strengths.

It depends on your race strategy.

My Top 13 HYROX Doubles Tips (to avoid penalties)

1. Stay together on the runs

Both athletes should run together.

Technically, you cannot arrive minutes ahead of your partner and begin waiting at the next station.

Although you'll occasionally see gaps at Elite level, if you're racing under the rules you should stay together throughout the runs.

2. Never pass the SkiErg handles

Finish your effort.

Allow the handles to return.

Step away.

Only then should your partner step in.

3. Adjust the SkiErg damper if needed

The machine will normally be set to 6.

You're allowed to change it as often as you want. 

4. Don't touch the sled pull rope if you're resting

The resting partner cannot tidy or move the rope.

You may guide your partner physically so they don't step over the line, but you cannot handle the rope itself.

5. Burpee broad jumps: use the white line

Many athletes get confused.

Your hands only need to be behind the white line.

Ignore the coloured line.

6. BBJ - Your feet don't need to start the jump perfectly together

Current rules allow approximately a 5cm stagger when taking off. 

7. BBJ - Time your burpee transitions properly, think "Toes and Fingers"

When swapping athletes, the incoming athlete fingers can start where the outgoing athlete toes finish on landing.

Good transitions save valuable time.

8. BBJ - Don't dive too far forward

Your hands cannot land more than 30cm in front of your feet.

Many beginners lose reps because they reach too far.

9. On the rower, get seated first

Feet secured.

Bottom on the seat.

Only then should you touch the handle.

10. Never pass the rowing handle

Exactly like the SkiErg.

Return the handle to the holder.

Swap athletes.

Then continue.

11. Farmer's Carry transitions

You don't have to place the kettlebells on the floor when swapping. However it is by far the most common method.

You may hand them to your partner without putting them down. (Tricky without practise in my opinion). 

However, if you chose this option they must only be passed sideways or backwards — never forwards.

Always return kettlebells upright at the end.

12. Finish every lunge properly

Your knee must touch the floor.

Stand fully upright with hips and knees extended before taking the next step.

While non Elite 15 races may be more lenient, you should train to competition standard.

13. Don't bring chalk for wall balls

Chalk isn't permitted at the wall ball station. 

Using your own chalk will result in a two-minute penalty.

Final Thoughts

If you're entering your first HYROX, Doubles is an excellent option.

You still experience the full event.

You still complete every run.

You still earn every finish.

But you also learn how important teamwork, communication and race strategy really are.

For me, HYROX Pro Doubles wasn't easier than Pro Solo.

In fact, racing with a faster partner pushed me into places I probably wouldn't have reached on my own.

And honestly...

That's exactly why I'd do it again.

GLVZ

If you're preparing for your next HYROX, make sure your equipment is as race-ready as your training.

At The Rox Guys, we've designed lightweight performance Gloves specifically for HYROX athletes—helping improve grip, reduce hand fatigue and keep you moving efficiently through every station.

Our Gloves for Hyrox are especially useful on the Ski Erg, Sled Pull, Farmers Carry - and of course the Wall Balls where chalk is not permitted and the ball can get wet and slippy. 

See you on the start line.

Continue Your HYROX Journey

If you're preparing for your next race, you might find these useful.

🧤 Shop Our Gloves for HYROX
→ Link: https://www.theroxguys.com

📏 Find Your Perfect Glove Size
→ theroxguys.com/pages/glvz-size-guide

📷 Follow The Rox Guys on Instagram
→ https://www.instagram.com/theroxguys

🎥 Watch our YouTube Channel
→ https://www.youtube.com/@TheRoxGuys 

Thanks for reading.

Every week I'll share the biggest ideas, lessons and conversations shaping my thinking around HYROX—so hopefully you can spend less time trying to consume everything yourself and more time training.

If you enjoyed this week's blog, I'd really appreciate it if you shared it with a training partner or someone preparing for their next HYROX race.

See you next week.

- Ruairi

Featured Athletes

Hannah Davies (@hannahdavies_fitness), Kellie Lei Lowry (@kellyleiiii97), Mal Sawm (@malsawm_), Sean Clancy (@seanclancy_ko8)

Photography: Chris Kamau (@chris_k_wanjau)