In HYROX Doubles, both teammates run all 8 kilometers together side-by-side, but divide the 8 workout stations. Plan your optimal work-share ratios, handover intervals, and target station splits below.
1:05:00
Handover Interval: 250m each (4 total handovers)
💡 Keeps stroke power high and prevents premature lat/shoulder fatigue before the sleds.
Handover Interval: Switch every 12.5m lane (2 lanes each)
💡 One pushes while the other walks alongside to take over immediately with zero downtime.
Handover Interval: Switch every 12.5m lane (2 lanes each)
💡 Sit deep into legs; partner ready at the line takes the rope with completely fresh grip.
Handover Interval: Leapfrog every 5 to 7 jumps (~10m)
💡 Continuous leapfrogging: Athlete A does 5 jumps while B jogs ahead to mark the next start.
Handover Interval: 250m / 250m / 250m / 250m swap
💡 Allows an aggressive 500m sprint pace (~1:35-1:45/500m) without aerobic burnout.
Handover Interval: Switch at 100m turn or every 50m lane
💡 Hand off before grip hits 80% exhaustion. A dropped kettlebell costs 5-8s to re-lift.
Handover Interval: Switch every 25m lane (2 lanes each)
💡 Direct shoulder-to-shoulder handover without setting the sandbag on the turf.
Handover Interval: Unbroken sets of 10 or 15 reps
💡 Handoff directly in front of the target with ball at chest height. Zero rest between sets.