PlanByWeek

HYROX Doubles Training Plan

12 weeks·4 days / wk·doubles·intermediate

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

Weeks 2–12 locked

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02Base: run volume + station techniqueStations: technique + capacity2h 25
03Base: run volume + station techniqueRun intervals 5 × 1 km2h 35
04DeloadStations: technique + capacity2h 10
05Build: compromised runningRun intervals 6 × 1 km2h 50
06Half simulation + buildHalf race simulation3h 05
07Build: compromised runningCompromised running 6 rounds3h 20
08DeloadStations: technique + capacity2h 15
09Peak: race-pace under fatigueCompromised running 6 rounds3h 40
10Full race simulationFull race simulation4h 00
11Taper: sharp and freshCompromised running 7 rounds3h 15
12Race weekStations: technique + capacity1h 35

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

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Not affiliated with HYROX.