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Doubles planning tool

Make the handoffs boring before race day.

Use both 5K times to set a shared running reference, then assign each station for a discussion draft you can rehearse together.

Edited by Pace Lab Editorial Team · Reviewed 2026-09-05

2 athletes / 8 stationsA strategy draft to test in training, not an automatically optimal race plan.
HYROX Doubles strategy live draft

Who takes the lead on each station?

StationDraft owner

Your team draftDoubles model
--shared starting run reference
--Athlete A 5K pace
--Athlete B 5K pace
8station decisions
    Team rule

    Both athletes should know the next handoff, rep count, equipment route, and the pace they will use before they arrive at the station.

    Answer first

    How should a HYROX Doubles team divide the race?

    Start by protecting the shared run. The faster athlete does not automatically set the right pace; the team needs a rhythm that both athletes can repeat after the previous station. Then divide station work around strength, skill, fatigue, and clean handoffs.

    Use this page to create a conversation draft. Current rules, shared-distance requirements, movement standards, and category loads must come from the official event information for your race.

    Run together with a plan

    • Use the slower athlete's repeatable pace as the first reference, then test a controlled progression.
    • Agree on one simple cue for slowing down before a station and one cue for leaving it.
    • Do not turn the first run into a 5K test. The final stations still belong to the same race.

    Choose station roles by evidence

    Strength

    Heavy work

    Give the first attempt to the athlete who can move the load with stable positions, not just the person who is strongest fresh.

    Skill

    Technical work

    Assign the movement to the athlete who can repeat the standard without rushing and can communicate a clean handoff.

    Fatigue

    Late stations

    Test both athletes after running. A role that looks ideal in isolation may fail after the preceding station.

    What to rehearse before race day

    1. Choose the handoff system.
      Decide whether you alternate by distance, reps, lane length, or a fixed time.
    2. Say the next action out loud.
      Short cues reduce hesitation when the heart rate is high.
    3. Practice the route.
      Rehearse where the next athlete stands, where equipment goes, and how the team exits the station.
    4. Repeat under fatigue.
      Use a partial race-order session before you attempt a longer simulation.

    After the team has a trial session, use Race History to record the shared splits and the weekly plan generator to schedule the next rehearsal.

    Doubles strategy FAQ

    Should the faster runner set the pace?

    Not automatically. The team should choose a pace both athletes can repeat after stations and adjust it with training evidence.

    Can we split every station however we want?

    Station work is shared in Doubles, but the exact rules and requirements can vary by current event standards. Confirm the official rulebook and athlete briefing.

    Is alternating always best?

    No. Alternating is easy to remember, but a fixed role or distance may be better for a team with different strengths. Test the option that keeps movement quality high.