PlanByWeek

HYROX Doubles Training Plan

12 weeks·4 days / wk·doubles·intermediate

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Weeks
12
Sessions
48
Peak week
4h 00
week 10
Longest session
1h 30
week 10
Taper
2 wk
BaseCutbackBuildPeakTaperRace

Station loads are the published race standards; check the current rulebook before race day. Not affiliated with HYROX.

Week-by-week training plan
WkFocusVolume
01Base: run volume + station techniqueStations: technique + capacity2h 15

  1. Mon

    Oct 5

    Run intervals 4 × 1 km

    35 min
    • 15 min easy + drills
    • 4 × 1 km @ threshold 7:53/mi · 90 s jog between
    • 10 min easy

  2. Tue

    Oct 6

    Compromised running 3 rounds

    30 min
    • 10 min easy + mobility
    • 3 rounds: 1 km run @ 8:07/mi → Sled pull 25 m @ 180 lb → Burpee broad jumps 40 m · doubles: partner works while you run, swap each round

  3. Thu

    Oct 8

    Stations: technique + capacity

    40 min
    • 10 min SkiErg/row easy warm-up
    ExerciseSets×RepsLoad
    Sled push4 × 25 m270 lb
    Sled pull4 × 25 m180 lb
    Wall balls5 × 1515 lb
    Sandbag lunges3 × 25 m35 lb
    Farmers carry4 × 50 m2 × 40 lb

  4. Fri

    Oct 9

    Zone 2 run

    30 min
    • Conversational pace · about 10:25/mi
02Base: run volume + station techniqueStations: technique + capacity2h 25
4 sessions

  1. Mon

    Oct 12

    Run intervals 5 × 1 km

    40 min
    • 15 min easy + drills
    • 5 × 1 km @ threshold 7:53/mi · 90 s jog between
    • 10 min easy

  2. Tue

    Oct 13

    Compromised running 4 rounds

    35 min
    • 10 min easy + mobility
    • 4 rounds: 1 km run @ 8:07/mi → Burpee broad jumps 40 m → Row 500 m · doubles: partner works while you run, swap each round

  3. Thu

    Oct 15

    Stations: technique + capacity

    45 min
    • 10 min SkiErg/row easy warm-up
    ExerciseSets×RepsLoad
    Sled push4 × 25 m270 lb
    Sled pull4 × 25 m180 lb
    Wall balls5 × 1515 lb
    Sandbag lunges3 × 25 m35 lb
    Farmers carry4 × 50 m2 × 40 lb

  4. Fri

    Oct 16

    Zone 2 run

    25 min
    • Conversational pace · about 10:25/mi
03Base: run volume + station techniqueRun intervals 5 × 1 km2h 35
4 sessions

  1. Mon

    Oct 19

    Run intervals 5 × 1 km

    45 min
    • 15 min easy + drills
    • 5 × 1 km @ threshold 7:53/mi · 90 s jog between
    • 10 min easy

  2. Tue

    Oct 20

    Compromised running 4 rounds

    40 min
    • 10 min easy + mobility
    • 4 rounds: 1 km run @ 8:07/mi → Row 500 m → Farmers carry 100 m @ 2 × 40 lb · doubles: partner works while you run, swap each round

  3. Thu

    Oct 22

    Stations: technique + capacity

    45 min
    • 10 min SkiErg/row easy warm-up
    ExerciseSets×RepsLoad
    Sled push5 × 25 m270 lb
    Sled pull5 × 25 m180 lb
    Wall balls5 × 1515 lb
    Sandbag lunges3 × 25 m35 lb
    Farmers carry4 × 50 m2 × 40 lb

  4. Fri

    Oct 23

    Zone 2 run

    25 min
    • Conversational pace · about 10:25/mi
04DeloadStations: technique + capacity2h 10
4 sessions

  1. Mon

    Oct 26

    Run intervals 4 × 1 km

    35 min
    • 15 min easy + drills
    • 4 × 1 km @ race run pace 8:07/mi · 90 s jog between
    • 10 min easy

  2. Tue

    Oct 27

    Compromised running 3 rounds

    30 min
    • 10 min easy + mobility
    • 3 rounds: 1 km run @ 8:07/mi → Farmers carry 100 m @ 2 × 40 lb → Sandbag lunges 50 m @ 35 lb · doubles: partner works while you run, swap each round

  3. Thu

    Oct 29

    Stations: technique + capacity

    40 min
    • 10 min SkiErg/row easy warm-up
    ExerciseSets×RepsLoad
    Sled push3 × 25 m270 lb
    Sled pull3 × 25 m180 lb
    Wall balls3 × 2015 lb
    Sandbag lunges3 × 25 m35 lb
    Farmers carry4 × 50 m2 × 40 lb

  4. Fri

    Oct 30

    Zone 2 run

    25 min
    • Conversational pace · about 10:25/mi
05Build: compromised runningRun intervals 6 × 1 km2h 50
4 sessions

  1. Mon

    Nov 2

    Run intervals 6 × 1 km

    50 min
    • 15 min easy + drills
    • 6 × 1 km @ race run pace 8:07/mi · 90 s jog between
    • 10 min easy

  2. Tue

    Nov 3

    Compromised running 5 rounds

    50 min
    • 10 min easy + mobility
    • 5 rounds: 1 km run @ 8:07/mi → Sandbag lunges 50 m @ 45 lb → Wall balls 50 reps @ 15 lb · doubles: partner works while you run, swap each round

  3. Thu

    Nov 5

    Stations: overload sleds + wall balls

    50 min
    • 10 min SkiErg/row easy warm-up
    ExerciseSets×RepsLoad
    Sled push5 × 25 m350 lb
    Sled pull5 × 25 m240 lb
    Wall balls4 × 2515 lb
    Sandbag lunges3 × 25 m45 lb
    Farmers carry4 × 50 m2 × 55 lb

  4. Fri

    Nov 6

    Zone 2 run

    20 min
    • Conversational pace · about 10:25/mi
06Half simulation + buildHalf race simulation3h 05
4 sessions

  1. Mon

    Nov 9

    Run intervals 6 × 1 km

    50 min
    • 15 min easy + drills
    • 6 × 1 km @ race run pace 8:07/mi · 90 s jog between
    • 10 min easy

  2. Tue

    Nov 10

    Half race simulation

    60 min
    • 1 km run + SkiErg 1000 m · split the station with your partner; run together
    • 1 km run + Sled push 50 m @ 335 lb · split the station with your partner; run together
    • 1 km run + Sled pull 50 m @ 225 lb · split the station with your partner; run together
    • 1 km run + Burpee broad jumps 80 m · split the station with your partner; run together

  3. Thu

    Nov 12

    Stations: overload sleds + wall balls

    55 min
    • 10 min SkiErg/row easy warm-up
    ExerciseSets×RepsLoad
    Sled push5 × 25 m350 lb
    Sled pull5 × 25 m240 lb
    Wall balls4 × 2515 lb
    Sandbag lunges3 × 25 m45 lb
    Farmers carry4 × 50 m2 × 55 lb

  4. Fri

    Nov 13

    Zone 2 run

    20 min
    • Conversational pace · about 10:25/mi
07Build: compromised runningCompromised running 6 rounds3h 20
4 sessions

  1. Mon

    Nov 16

    Run intervals 7 × 1 km

    60 min
    • 15 min easy + drills
    • 7 × 1 km @ race run pace 8:07/mi · 90 s jog between
    • 10 min easy

  2. Tue

    Nov 17

    Compromised running 6 rounds

    65 min
    • 10 min easy + mobility
    • 6 rounds: 1 km run @ 8:07/mi → SkiErg 500 m → Sled push 25 m @ 335 lb · doubles: partner works while you run, swap each round

  3. Thu

    Nov 19

    Stations: overload sleds + wall balls

    55 min
    • 10 min SkiErg/row easy warm-up
    ExerciseSets×RepsLoad
    Sled push5 × 25 m350 lb
    Sled pull5 × 25 m240 lb
    Wall balls4 × 2515 lb
    Sandbag lunges3 × 25 m45 lb
    Farmers carry4 × 50 m2 × 55 lb

  4. Fri

    Nov 20

    Zone 2 run

    20 min
    • Conversational pace · about 10:25/mi
08DeloadStations: technique + capacity2h 15
4 sessions

  1. Mon

    Nov 23

    Run intervals 4 × 1 km

    35 min
    • 15 min easy + drills
    • 4 × 1 km @ race run pace 8:07/mi · 90 s jog between
    • 10 min easy

  2. Tue

    Nov 24

    Compromised running 3 rounds

    30 min
    • 10 min easy + mobility
    • 3 rounds: 1 km run @ 8:07/mi → Sled push 25 m @ 270 lb → Sled pull 25 m @ 180 lb · doubles: partner works while you run, swap each round

  3. Thu

    Nov 26

    Stations: technique + capacity

    40 min
    • 10 min SkiErg/row easy warm-up
    ExerciseSets×RepsLoad
    Sled push3 × 25 m270 lb
    Sled pull3 × 25 m180 lb
    Wall balls3 × 2015 lb
    Sandbag lunges3 × 25 m35 lb
    Farmers carry4 × 50 m2 × 40 lb

  4. Fri

    Nov 27

    Zone 2 run

    30 min
    • Conversational pace · about 10:25/mi
09Peak: race-pace under fatigueCompromised running 6 rounds3h 40
4 sessions

  1. Mon

    Nov 30

    Run intervals 7 × 1 km

    60 min
    • 15 min easy + drills
    • 7 × 1 km @ race run pace 8:07/mi · 90 s jog between
    • 10 min easy

  2. Tue

    Dec 1

    Compromised running 6 rounds

    70 min
    • 10 min easy + mobility
    • 6 rounds: 1 km run @ 8:07/mi → Sled pull 25 m @ 225 lb → Burpee broad jumps 40 m · doubles: partner works while you run, swap each round

  3. Thu

    Dec 3

    Stations: overload sleds + wall balls

    60 min
    • 10 min SkiErg/row easy warm-up
    ExerciseSets×RepsLoad
    Sled push6 × 25 m370 lb
    Sled pull6 × 25 m250 lb
    Wall balls2 × 5015 lb
    Sandbag lunges3 × 25 m50 lb
    Farmers carry4 × 50 m2 × 60 lb

  4. Fri

    Dec 4

    Zone 2 run

    30 min
    • Conversational pace · about 10:25/mi
10Full race simulationFull race simulation4h 00
4 sessions

  1. Mon

    Dec 7

    Run intervals 8 × 1 km

    70 min
    • 15 min easy + drills
    • 8 × 1 km @ race run pace 8:07/mi · 90 s jog between
    • 10 min easy

  2. Tue

    Dec 8

    Full race simulation

    90 min
    • 1 km run + SkiErg 1000 m · split the station with your partner; run together
    • 1 km run + Sled push 50 m @ 335 lb · split the station with your partner; run together
    • 1 km run + Sled pull 50 m @ 225 lb · split the station with your partner; run together
    • 1 km run + Burpee broad jumps 80 m · split the station with your partner; run together
    • 1 km run + Row 1000 m · split the station with your partner; run together
    • 1 km run + Farmers carry 200 m @ 2 × 55 lb · split the station with your partner; run together
    • 1 km run + Sandbag lunges 100 m @ 45 lb · split the station with your partner; run together
    • 1 km run + Wall balls 100 reps @ 15 lb · split the station with your partner; run together

  3. Thu

    Dec 10

    Stations: overload sleds + wall balls

    65 min
    • 10 min SkiErg/row easy warm-up
    ExerciseSets×RepsLoad
    Sled push6 × 25 m370 lb
    Sled pull6 × 25 m250 lb
    Wall balls2 × 5015 lb
    Sandbag lunges3 × 25 m50 lb
    Farmers carry4 × 50 m2 × 60 lb

  4. Fri

    Dec 11

    Zone 2 run

    15 min
    • Conversational pace · about 10:25/mi
11Taper: sharp and freshCompromised running 7 rounds3h 15
4 sessions

  1. Mon

    Dec 14

    Run intervals 8 × 1 km

    50 min
    • 15 min easy + drills
    • 8 × 1 km @ race run pace 8:07/mi · 90 s jog between
    • 10 min easy

  2. Tue

    Dec 15

    Compromised running 7 rounds

    60 min
    • 10 min easy + mobility
    • 7 rounds: 1 km run @ 8:07/mi → Row 500 m → Farmers carry 100 m @ 2 × 55 lb · doubles: partner works while you run, swap each round

  3. Thu

    Dec 17

    Stations: technique + capacity

    50 min
    • 10 min SkiErg/row easy warm-up
    ExerciseSets×RepsLoad
    Sled push6 × 25 m335 lb
    Sled pull6 × 25 m225 lb
    Wall balls3 × 2015 lb
    Sandbag lunges3 × 25 m45 lb
    Farmers carry4 × 50 m2 × 55 lb

  4. Fri

    Dec 18

    Zone 2 run

    35 min
    • Conversational pace · about 10:25/mi
12Race weekStations: technique + capacity1h 35
4 sessions

  1. Mon

    Dec 21

    Race-week opener

    25 min
    • 15 min easy + drills
    • 4 × 1 km @ race run pace 8:07/mi · 90 s jog between
    • 10 min easy

  2. Tue

    Dec 22

    Compromised running 3 rounds

    30 min
    • 10 min easy + mobility
    • 3 rounds: 1 km run @ 8:07/mi → Farmers carry 100 m @ 2 × 55 lb → Sandbag lunges 50 m @ 45 lb · doubles: partner works while you run, swap each round

  3. Thu

    Dec 24

    Stations: technique + capacity

    40 min
    • 10 min SkiErg/row easy warm-up
    ExerciseSets×RepsLoad
    Sled push2 × 25 m335 lb
    Sled pull2 × 25 m225 lb
    Wall balls2 × 2015 lb

  4. Fri

    Dec 25

    Race day: HYROX Doubles

    • 8 × 1 km run + 8 stations · run the first km no faster than 8:07/mi
    • Wall balls: break early · sets of 15–20 from the start beat one big set and a crash

Your paces

Race run pace
8:07/miper 1 km run segment
Threshold
7:53/mi
Zone 2
10:25/mi

Loads

Sled push
335 lbOpen men race standard
Sled pull
225 lbOpen men race standard
Farmers carry
2 × 55 lbOpen men race standard
Sandbag lunges
45 lbOpen men race standard
Wall balls
15 lbOpen men race standard

The numbers

About this plan

4 sessions a week for 12 weeks: the hyrox doubles training plan builds from 2.3 hours to 4 in week 10. Week 6 is 3.1 h for an intermediate Doubles athlete. Balance: 12 run-interval days against 12 station days.

Across the block, 10 sessions alternate 1 km at 8:07/mi with stations. Station work: 12 sessions, sleds peaking 10% above race weight, 33 training hours overall. As a Doubles plan, station work is split with your partner while you both run every kilometre.

Simulations: half in week 6, full in week 10, 33 hours in all. Week 4 (2.2 h) and week 8 (2.3 h) deload; race week drops to 1.6 h from 4 h.

4 sessions and 2.3 hours open this 12-week plan, topped by a 40 min Thursday.

Weeks 1–4 run 2.3, 2.4, 2.6 and 2.2 hours. The last four weeks run 3.7, 4, 3.3 and 1.6 hours. Key sessions per week range from 0 to 3, 29 across the plan. Week 1 exercises include Sled push, Sled pull, Wall balls, Sandbag lunges and Farmers carry.

Questions

FAQ

How many hours a week is the hyrox doubles training plan?

It starts at 2.3 h, reaches 3.1 h by week 6 and peaks at 4 h.

What weights does the hyrox doubles training plan use?

12 station sessions at Doubles loads, peaking 10% heavier; 33 h in all.

When are the race simulations in the hyrox doubles training plan?

Half in week 6, full in week 10, inside 33 hours of training; race week is 1.6 h.

How often do I run on the hyrox doubles training plan?

10 compromised sessions plus 12 interval days at 8:07/mi.

Keep exploring

Related plans

All hyrox plans

Not affiliated with HYROX.