Doubles strategy
The HYROX Team Sheet: Doubles Strategy, Explained
Every fast doubles pair I have watched shares one habit: the race was decided before the gun. The team sheet is that decision, written down — who takes what, where you swap, and the finish time the plan actually projects. Here is how to build one.
What a team sheet is
A team sheet is one page with three layers on it:
- Station assignments. For each of the 8 stations: who works which share, and where the swaps happen. Not "we'll feel it out" — lengths, metres, reps.
- Work share. The pair's total station time, divided like ball possession — 56/44, 60/40, whatever your profiles justify. It is the single number that tells you whether the plan is fair to both engines.
- Projected finish. Add up run targets, station targets, and a Roxzone budget, and the sheet commits to a number. That number is what you pace the first four runs against.
If you are still learning the format itself — what is shared, what is not — read the doubles guide first; this page assumes you know the rules and want the plan.
How to build one from your PBs
- Exchange numbers. Each partner needs current station PBs (or honest training times) for all 8 stations, plus a recent 1 km repeat pace. No numbers, no sheet — guesses in, guesses out.
- Assign by comparative advantage. For every station, the partner who is relatively better takes the bigger share. Relative matters: if Ben is 20% faster on sleds but only 5% faster on the SkiErg, Ben loads up on sleds and gives the SkiErg away, even though he is faster at both.
- Fix the swap points. Convert shares into physical marks — sled lengths, 250 m row blocks, sets of 15 wall balls. The resting partner counts and calls the swap; the working partner just works.
- Budget the Roxzone. Transitions are where doubles pairs bleed time, because two people make every decision twice. Pre-assign the first worker at every station and give the whole race a transition budget.
- Project the finish, then sanity-check it. If the projection says 1:20, the first run leaves at 1:20 pace — not the pace of the fresher, cockier partner. A pair moves at the speed of its slower runner on every single kilometre.
Not sure what a station should cost at your goal time? The race time calculator decomposes any target into per-station splits, and the station pages cover the technique behind each number.
A worked example: the sub-1:20 sheet
Anna (engine: runner, strong on the machines) and Ben (strength: sleds and carries) want to break 1:20 in Open Doubles. Here is their sheet, targets modeled from typical split distributions:
| Station | Pair target | Work share (Ben / Anna) | The call |
|---|---|---|---|
| 8 × 1 km runs (total) | 48:09 (~6:01/km) | both run every metre | Anna sets the pace — Ben carries more station fatigue |
| SkiErg 1000m | 2:46 | 40% / 60% | Anna leads — swap every ~15 strokes to keep the flywheel hot |
| Sled Push | 3:02 | 70% / 30% | Ben opens with 2 lengths, Anna covers 1, Ben closes |
| Sled Pull | 3:19 | 65% / 35% | Ben takes the heavy start, Anna relieves in the middle |
| Burpee Broad Jumps | 3:35 | 40% / 60% | Anna leads — swap every 10 reps before form decays |
| Row 1000m | 2:46 | 45% / 55% | Near-even, ~250m blocks; clean handovers, never let the rate die |
| Farmers Carry | 1:39 | 100% / 0% | Ben solo — one handover would cost more than it saves |
| Sandbag Lunges | 3:02 | 60% / 40% | Ben opens, swap every 25m; whoever rests carries the count |
| Wall Balls | 4:41 | 50% / 50% | 15/15 alternating sets, agreed before the race, no negotiation |
| Roxzone (transitions) | 7:01 | — | first worker pre-assigned at every station |
| Projected finish | 1:20:00 | 56% / 44% overall | between the 1:15 and 1:30 doubles percentile marks |
Notice what the sheet does: Ben carries 56% of station time, so Anna controls the run pace while Ben recovers. Farmers carry stays with one athlete because the handover costs more than it saves. And wall balls — the station that ends races — is locked to alternating 15s before anyone is tired enough to argue about it.
How RoxDuo builds it automatically
This whole process is manual the first time and tedious every time after, because PBs keep moving. The RoxDuo app automates it: you and your partner each track station PBs in training, exchange them with a pair code, and the Team Sheet is generated from real numbers — assignments, swap points, work share, projected finish. When a PB improves, the sheet re-projects. By race week you are executing a plan you have already rehearsed, not negotiating one in the Roxzone.
Your sheet, from your numbers
RoxDuo turns both partners' PBs into a race-ready Team Sheet — and builds the training plan that improves it, backwards from your race date. Built by Filippo Terzi, training for HYROX Rome 2026 on his own app.
Plan your Team Sheet in RoxDuoFAQ
What is a HYROX team sheet?
A doubles race plan written down before the start: who takes which share of each station, where you swap, what each segment should cost, and the finish that plan projects. It turns mid-race negotiation into pre-race agreement.
Do we need a team sheet for a first doubles race?
Yes — especially for a first race. New pairs improvise into arguments at the sled. Even a rough sheet agreed the night before beats deciding splits at race heart rate.
How do we split stations if we are evenly matched?
Close to 50/50, but in short, frequent swaps — 15–25 seconds each on the machines, quarter-lengths on the sleds — so both athletes stay near maximal output and the equipment never slows down.
What is a good work share in HYROX doubles?
Most well-matched pairs land between 50/50 and 60/40 of total station time. Beyond 65/35 the loaded partner usually pays for it on the runs — and the pair runs at the pace of its most fatigued athlete.
How does RoxDuo generate a team sheet?
Both partners track station PBs in the app and exchange them with a pair code; RoxDuo builds the sheet automatically — assignments, swap points, segment targets, projected finish — and re-projects it as PBs improve. See doubles training in RoxDuo.
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