HYROX Plan

AI-built HYROX Doubles plan for pairs

Q: Which category do we choose?

Pro Doubles : both men with experience. Pro Women Doubles : both women. Mixed Doubles (recommended for mixed pairs): weights by gender (woman 102 kg sled push, man 152 kg). Open Doubles : lighter weights, less demanding, ideal for Doubles beginners.

12 weeks for sub-80 min in HYROX Doubles. EntrenAI structures synchronized training with your partner, strategic station division, timed transitions and joint peaking. Pro Doubles, Mixed Doubles and Open Doubles categories.

Updated September 14, 2026

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100+ athletes

thousands of plans generated

What is a HYROX Doubles plan?

The HYROX Doubles plan is designed for pairs competing together: man+man (Pro Doubles), woman+woman (Pro Women Doubles) or mixed man+woman (Mixed Doubles). HYROX Doubles format consists of the same 8 km running + 8 stations, but working as a pair: stations are divided between the two partners, and running km are done together.

Critical differences vs individual:

Strategic station division: each member takes 4 stations based on strengths + rest for the other
More complex transitions: constant communication about who does what, where, how to coordinate
Different pacing: the pair moves at the slower one's pace, so stabilizing matters more than in individual
Active rest strategy: while your partner does a station, you're not standing still — you walk active, hydrate, prepare mentally and physically for the next

Target times:

Pro Doubles: sub-70 elite, sub-75 very good, sub-80 amateur good
Mixed Doubles: sub-75 elite, sub-80 very good, sub-90 amateur
Open Doubles: sub-85 elite, sub-100 amateur
Pro Women Doubles: sub-80 elite, sub-90 amateur

The race, station by station

Eight times the same thing: 1 km of running and a station. Weights are the open category (men / women). The plan trains each station with its technique and, above all, running on legs loaded by the previous one.

How the plan works

Your AI-generated plan

1. Initial validation. EntrenAI requires from BOTH members:

Individual HYROX completed (at least one of two, ideally both) or equivalent functional/CrossFit experience
5K sub-25-28 min (depends on category)
Sled push 50 m capacity with category weight
50 continuous wall balls capacity with category weight
Commitment to 10-12 joint sessions during the plan

Without committed partner training together, Doubles plan unviable. Individual plan is better option.

2. Strategic station division. The 8 HYROX stations are split 4-4 by strengths:

Person A (stronger upper body): SkiErg, Sled Push, Burpees BJ, Wall Balls
Person B (stronger lower body / running): Sled Pull, Farmers Carry, Sandbag Lunges, Row

Or alternative division:

Person A (intense anaerobic): SkiErg, Burpees BJ, Sandbag Lunges, Wall Balls
Person B (heavy loads): Sled Push, Sled Pull, Farmers Carry, Row

EntrenAI proposes optimal division based on each member's metrics at plan start.

3. Typical weekly structure (5-6 sessions, 3-4 joint):

Monday - Specific strength (each one separately, same plan)
Tuesday - Reduced 4-station simulation (JOINT, transition synchronization)
Wednesday - Quality running (each one, similar pace)
Thursday - Specific stations (each one, individual strengths focus)
Friday - Rest or mobility
Saturday - Long run or partial Doubles simulation (JOINT)
Sunday - Short Z2 cardio or rest

4. Transition synchronization. Key plan session. EntrenAI prescribes:

Verbal communication during the entire race (which station next, how many reps remaining, clear "your turn")
Physical positioning: the resting one stays in visible transition area, ready
Shared setup: gels, water, towel visible to both

Doubles transition target time: <30 seconds vs <45 individual (because one is already in position).

5. Joint peaking. Last 2 weeks, both members must arrive fresh. If one is fatigued, hurts the other. EntrenAI synchronizes deloads: both do coordinated taper.

Doubles: how each station is split between the two of you

You both run every kilometre together and split the work of each station as you like. The plan trains the split that usually pays off: the stronger one pulls more sleds and sandbag, the more enduring one takes the erg and the row, and changeovers happen without pause.

Station	Partner A	Partner B	Changeovers
SkiErg 1,000 m	250 m × 2	250 m × 2	3
Sled push 50 m	25 m	25 m	1
Sled pull 50 m	25 m	25 m	1
Burpee broad jump 80 m	40 m	40 m	1
Row 1,000 m	250 m × 2	250 m × 2	3
Farmers carry 200 m	100 m	100 m	1
Lunges 100 m	50 m	50 m	1
Wall balls 100	25 × 2	25 × 2	3

Who is this plan for?

Pair first Doubles (no joint experience). 12-14-week plan. Focus on learning strategic division + synchronization + communication. Result: comfortable first Doubles finish, 90-100 min Pro Doubles.
Pair with 1-2 prior Doubles. 12-week plan. Focus on improving transitions (lose combined 5-8 min) + optimizing division. Typical improvement: 5-12 min vs prior.
Mixed Doubles (man+woman). 12-14-week plan with specific considerations: different weights at stations (woman 102 kg sled push vs man 152 kg), distribution leveraging differentiated strengths.

Your partner can't commit to 3-4 joint sessions/week? Doubles plan unviable — use individual HYROX plan.

Sessions per week across the 12 weeks

Running, strength, station work and simulation. The higher the level, the more sessions and the more station work; the deload every fourth week removes strength and stations, not the easy running.

Running
Strength
Stations
Simulation

Sample plan

Your first weeks, in detail

Week 7

Intermediate build — first joint 4-station simulation

Day	Session type	Detail	Duration
Monday - Specific strength (individual)	Leg + posterior compounds	- Squat 4×4 @ RIR 2 (~80 % 1RM) - Romanian deadlift 3×6 @ RIR 2 - Sandbag carry 3×60 m with category weight - Plank 3×60s BOTH members separately, same plan.	70 min
Tuesday - 4-station DOUBLES simulation	Synchronization + transitions	15 min joint warm-up. 2 rounds: [1 km running together + 1 station A (SkiErg 1,000 m with category weight) + 1 km running together + 1 station B (Sled Push 50 m category weight)]. Focus: transition synchronization, constant verbal communication. 10 min joint cool-down.	70 min
Wednesday - Quality running (individual)	VO2max intervals	15 min warm-up + 5×800 m at Interval pace + 200 m jog + 10 min cool-down. Both separately.	55 min
Thursday - Individual specific stations	Particular strengths focus	Each member trains 2 stations they struggled with most in last simulation. Example Person A: 6×100 wall balls (consecutive) with 90s rest. Example Person B: 5×80 m burpee broad jumps with 2 min rest.	60 min
Friday - Mobility or rest	Recovery	30 min hip + thoracic + ankle mobility. Or full rest.	0-30 min
Saturday - Joint long run + brick	Volume + synchronization	Long run 12 km Z2 conversational TOGETHER. Hold same pace, communicate during run. After: brick 4×50 m sled push (alternating turns) + 5 min jog.	100 min total
Sunday - Z2 cardio or rest	Recovery	30 min Z2 (bike, easy jog) or full rest.	0-30 min

Week 11

Specific final — full DOUBLES simulation, 4 wk before event

Day	Session type	Detail	Duration
Monday - Light strength (maintenance)	No fatigue accumulation	- Squat 4×3 @ 75 % 1RM (RIR 2) - Bench press 3×6 @ RIR 2 - Plank 3×45s Both separately.	55 min
Wednesday - Pre-simulation running	Quality activation	15 min warm-up + 4×1 km at HYROX target pace + 200 m jog + 10 min cool-down. Both separately.	55 min
Thursday - Pre-simulation rest	Mandatory recovery	Full rest or 30 min very gentle Z2 + mobility.	0-30 min
Saturday - FULL HYROX DOUBLES SIMULATION	Block-defining session	Full HYROX Doubles at category weight: 8 km running + 8 stations divided per plan, all in official order. 20 min joint warm-up: jog + each one's activation + 5 reps each station at light weight. Execute at target pace (4:10-4:30/km running, transitions <30s). EntrenAI logs splits and compares to plan. 15 min joint cool-down + stretching + immediate nutrition/hydration.	85-95 min total
Sunday - Total recovery	Post-simulation	Full rest. Optional mobility. Hydration + 9h sleep.	0-20 min

These examples are real extracts from the EntrenAI planning engine. Your personal plan adjusts to your level, equipment and availability.

Equipment needed

EntrenAI automatically substitutes any exercise if you don’t have the gear.

HYROX-friendly box or gym access with: sled with corresponding category weights, wall balls, rower, ski erg, kettlebells, sandbags
HYROX-specific cross-training shoes (Nike Metcon 8/9, Reebok Nano X, NoBull Trainer)
Both members multisport GPS watch
Chest HR straps (preferably)
Trisuit or technical apparel tested in at least 2 prior simulations
Gels + sports drink (test in simulations)
Shared towel in transition area + each one's bottle
Walkie-talkie / quick communication app for sessions where pair separates physically

Common mistakes

What most people get wrong (and how to avoid it)

1
Random division without strategy
Splitting 8 stations randomly or '4 each by order' is suboptimal. Division should be based on relative strengths. EntrenAI analyzes your individual metrics (squat 1RM, 5K time, wall balls capacity, etc.) and proposes optimal division minimizing total time.
2
Poor communication during race
Doubles depends 50 % on verbal communication. '30 wall balls left', 'your turn', 'I'm rotating the sled now'. Without it, each transition loses 10-20 seconds × 8 transitions = 80-160 seconds. Practice with specific keywords in simulations.
3
Pacing at the faster one's rhythm
If one runs 4:00/km and the other 4:30/km, going at 4:00/km means the slower one blows up at km 5 and the last 3 km are torture. Doubles forces pacing of slower + 5-10 second margin. Difference >20 seconds/km? Consider Mixed Doubles or different category.
4
Not training transition in real moment
The resting partner is NOT standing still. Walks active, hydrates, mentally prepares next station. Without it, transition becomes confused and seconds are lost. Specific timed transition sessions in last 6 weeks.
5
Asymmetric weekly rest
Person A trains 6 days and Person B 4 days? Accumulated fatigue difference shows in simulations. Doubles plan requires symmetry: BOTH do same volume + intensity + rest.
6
Changing partner after a few weeks
Doubles requires chemistry — communication, synchronization, mutual knowledge. Changing partner at week 8 destroys 8 weeks of specific adaptation. Pair not working? Abort plan + start from scratch with new partner (don't continue).
7
Underestimating partner's nutrition
One eats well and the other eats badly? The pair performs at the level of the worse-fed. Doubles plan requires nutritional agreement: both respect meal timing, race gels, hydration. Pre-event communication about what to bring and consume.
8
Not simulating days before event
Minimum 2 full Doubles simulations in last 4-6 weeks. Only 1 partial simulation together before? Transitions will be chaotic on race day. Practice = automate.

Other HYROX plan variants

Back to the general HYROX plan

Frequently asked questions

Pro Doubles: both men with experience. Pro Women Doubles: both women. Mixed Doubles (recommended for mixed pairs): weights by gender (woman 102 kg sled push, man 152 kg). Open Doubles: lighter weights, less demanding, ideal for Doubles beginners.

Pro Doubles typically 5-10 % faster than individual of same level. Reason: partial rest between stations allows better performance in your own. But Doubles requires coordination that costs time in transitions. Net: Doubles slightly faster.

EntrenAI evaluates at plan start: squat 1RM (sled push), deadlift 1RM (sled pull), 5K time (running), continuous wall balls capacity, 100 m burpee broad jump capacity. Proposes division minimizing pair's estimated total time.

Doubles plan pauses until both can train. Injury >2 weeks? Pair can: (1) switch to Mixed Doubles if mild injury, (2) cancel Doubles + each does individual that year, (3) postpone event. Critical communication.

Pro Doubles both at Pro weight (152 kg sled push). Mixed Doubles: man 152 kg, woman 102 kg in same stations (varies by station). Open Doubles both at light weight. EntrenAI adjusts plan by chosen category.

6-9 hours/week total both members, of which 3-4 sessions (3-4 hours) are JOINT. The rest each separately but following same general plan. Without joint sessions, no synchronization.

One runs 5K in 22 min and the other in 30 min? Competitive Doubles plan doesn't work — the fast one will get bored and the slow one will blow up. Solution: fast one drops a level (Open Doubles) or slow one improves aerobic base first (12 wk 5K running plan) before Doubles.

Pro Doubles requires same gender. Mixed Doubles requires different genders. Does NOT require any relationship type (romantic partner, family, etc.). Gym buddies, friends, siblings — any combination is valid if both committed to training together.