The Doubles Playbook
AI-Personalized HYROX Doubles Training Plans
Doubles is not "singles with a friend". You split the stations, not the runs — and that changes what training should look like. RoxDuo is the app built around exactly that.
Why doubles is its own discipline
Shared station work
Station volume is split between partners, so each of you does far less total work per station — but at a much higher intensity, because your half is closer to a max effort with a partner resting behind you. Training for that means repeatable hard intervals on your stations, not long grinding solo sets.
The running is not halved
Both partners run all 8 × 1km together. Your pair moves at the slower runner's pace, so the biggest single upgrade for most teams is the weaker runner's aerobic base — a very different priority than most gym-first plans assume.
Who-takes-what is a strategy problem
The winning split is rarely 50/50 on every station. The stronger puller takes more sled pull; the better squatter opens the wall balls; you swap at planned points, not when someone breaks. Deciding this on race morning is how pairs blow up in the back half.
How the Team Sheet solves it
RoxDuo's Team Sheet takes both partners' station PBs and builds the race plan for you: who leads each station, where you swap, what each split should cost, and the finish time that plan projects. As training PBs improve, the sheet updates — so by race week you are executing a plan you have already rehearsed. See the full picture on the Team Sheet guide.
The Team Sheet — who takes what and the projected finish — plus each partner's plan chain and today's session.
What a 1:15 doubles race looks like, split by split
Modelled from RoxDuo's race-time data: run and station fractions from real race distributions, station times scaled by the doubles work-sharing multiplier (0.55× solo station time), normalized to a 1:15:00 finish.
| Segment | Time | Note |
|---|---|---|
| 8 × 1km runs (total) | 45:08 | ~5:39/km — you both run every metre |
| SkiErg 1000m | 2:35 | shared work, split by strength |
| Sled Push | 2:51 | shared work, split by strength |
| Sled Pull | 3:06 | shared work, split by strength |
| Burpee Broad Jumps | 3:22 | shared work, split by strength |
| Row 1000m | 2:35 | shared work, split by strength |
| Farmers Carry | 1:33 | shared work, split by strength |
| Sandbag Lunges | 2:51 | shared work, split by strength |
| Wall Balls | 4:24 | shared work, split by strength |
| Roxzone (transitions) | 6:35 | walk with purpose, brief at the swap |
| Finish | 1:15:00 | top ~28% of doubles pairs |
Want these splits for your own goal time? Use the free HYROX race time calculator.
How fast is fast in doubles?
| Finish time | Doubles | Solo, for comparison |
|---|---|---|
| 1:00 | top ~3% of doubles pairs | ~top 1% of solo athletes |
| 1:15 | top ~28% of doubles pairs | strong solo Open time |
| 1:30 | around the doubles median | solid first solo target |
Training it with RoxDuo
Each partner gets an individual AI plan pointed at the same race: the stronger runner holds pace under fatigue, the weaker runner builds base, and station sessions bias toward each athlete's Team Sheet assignments. The plan chain — complete today, unlock tomorrow — keeps both of you honest, because in doubles a skipped session is a debt your partner pays too. Station weights differ by division: check the station library for official standards and technique cues, and the doubles rules guide for how the format works. Standards from public 2025/26 season rules — verify with the official rulebook.
Get the App Store link the day RoxDuo goes live
Launching soon on iPhone — 3-day free trial at launch
Training solo instead? Start with the HYROX training app page, or find your event on the race calendar.
Useful next steps
How the format works, split strategy, transitions Team Sheet guide
Turn two sets of PBs into one race plan Race time calculator
Split any goal time, doubles mode included How RoxDuo compares to other HYROX apps
An honest look at the alternatives
FAQ
How is HYROX doubles training different from singles?
The running does not change — both partners run every 1km together — but station work is shared, so each athlete does roughly half the station volume at a higher intensity. Doubles training therefore biases toward repeatable hard efforts on your assigned stations and running on partial recovery, rather than surviving all 8 stations alone.
Do both partners run every running segment in HYROX doubles?
Yes. Both partners run all 8 × 1km segments together, side by side — the running is never split or shared. Only the station work is divided between you, and you can split that however you like. That is why you cannot shortcut run training just because you have a partner.
What is the Team Sheet in RoxDuo?
The Team Sheet is RoxDuo's doubles race-planning feature. It takes both partners' station PBs and produces a who-takes-what split — including swap points inside long stations — and a projected finish time, so you argue about the wall balls in training, not in the Roxzone.
Can my partner and I follow the same training plan?
You can, but you usually should not train identically. If one of you takes most of the sled work and the other owns the ergs, your plans should reflect that. RoxDuo builds each partner an individual plan that still points at the same race and the same Team Sheet.
Launch access
Start together.
Finish together.
The AI training app for HYROX doubles. Be first when it hits the App Store — 3-day free trial at launch.