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The Ultimate HYROX Double: How to Train, Race, and Recover Together

HYROX is already a tough event. Combine functional fitness with endurance, and you’ve got one of the most complete tests of athleticism. But what if you had to do it all — as a team of two?

That’s where the HYROX Doubles format comes in. Two athletes. One course. Shared workload. Maximum performance.

Whether you’re planning to compete with a friend, teammate, or partner, this guide will help you structure your training, dial in your strategy, and hit the race with confidence.

What Is a HYROX Double?

The HYROX Double is the same format as the solo event, but all exercises and runs are split between two athletes:
• 8 x 1km runs (shared between the two)
• 8 functional workouts (split as desired)

You and your teammate can divide the work however you want — making communication and pacing essential.

Why Do a HYROX Double?
• Great for beginners who want to get a feel for the race
• Ideal for teammates who want to compete together
• Perfect for athletes returning from injury or building confidence
• It’s also just more fun to suffer together

How to Structure Your Training for a HYROX Double

Even though you’re splitting the workload, don’t be fooled — this race is still brutal. You’ll need endurance, strength, and teamwork.

Weekly Training Plan (4 Days/Week)

Day 1 – Running Intervals + Functional
• Warm-up
• 6 x 800m intervals @ race pace
• Rest 1 min between
• 3 Rounds of:
• 30 Wall Balls
• 500m SkiErg
• 20m Walking Lunges

Day 2 – Strength + Partner WOD
• Back Squat – 4×5
• Deadlift – 4×5
• Partner AMRAP 20 Min:
• 500m Row
• 10 Burpee Broad Jumps
• 10 Kettlebell Swings
(Alternate full rounds)

Day 3 – Zone 2 Long Run
• 6–10km at conversational pace
• Add light bodyweight work post-run:
• Push-Ups
• Air Squats
• Core (Plank / V-Ups)

Day 4 – Simulation Day (Mini HYROX)

Split the following with your partner:
• 1km Run
• 1000m SkiErg
• 1km Run
• 50m Sled Push
• 1km Run
• 50m Sled Pull
• 1km Run
• 80m Burpee Broad Jumps
• 1km Run
• 1000m Row
• 1km Run
• 200m Farmers Carry
• 1km Run
• 100 Wall Balls

Top 3 HYROX Essentials I Recommend

Here are the tools I personally use to prep for and recover from HYROX Doubles. They’ve made a huge difference in my performance and consistency.

1. HYROX-Approved Running Shoes

Good grip, responsiveness, and lateral stability are a must.

🔗 Soucony Hyrox shoes – Amazon

2. Compression Shorts

Reduces fatigue and chafing during long, sweaty sessions.

🔗 2XU Compression Shorts – Amazon

3. Recovery Massage Gun

Use this post-race and after long simulation days.

🔗 Recovery Gun – Amazon

Final Thoughts

The HYROX Double isn’t a shortcut it’s just a different kind of challenge. You still need to show up ready, focused, and consistent in your training. But the shared effort? That’s what makes it one of the most rewarding formats out there.

Whether you’re aiming to finish or podium, training smart, recovering well, and using the right gear makes all the difference.

Note on Affiliate Links

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Thanks for your support. Now go crush that Double.