Hyrox mixed doubles is a team race where one man and one woman complete eight 1-kilometer runs, each followed by a functional movement station. The event pairs running with sled pushes, sled pulls, burpee broad jumps, rowing, farmer carries, sandbag lunges, and wall balls, with both partners working together on every station. This guide breaks down the exact workout, gives you a realistic pacing strategy, and explains how to split the work so you and your partner finish strong without blowing up early.
Ingredients
- 2 athletes (1 male, 1 female) – mixed doubles division
- 1 Hyrox race course – 8 km total running (1 km per lap)
- 8 functional stations, each performed once
- 1 sled (male: 125 kg / 275 lb push, 100 kg / 220 lb pull; female: 75 kg / 165 lb push, 50 kg / 110 lb pull)
- 1 rowing ergometer – 1000 m per station
- 1 sandbag (male: 30 kg / 66 lb; female: 20 kg / 44 lb) – 100 m lunges
- 2 farmer carry implements (male: 32 kg / 70 lb per hand; female: 24 kg / 53 lb per hand) – 200 m carry
- 1 wall ball (male: 9 kg / 20 lb; female: 6 kg / 14 lb) – 100 wall balls
- Burpee broad jump station – 100 m total (no equipment)
- 1 sled push lane – 50 m per partner (100 m total)
- 1 sled pull lane – 50 m per partner (100 m total)
- 1 running track or measured 1 km loop – repeat 8 times
- Water or electrolyte drink – 500 ml per athlete per hour
- Energy gels or chews – 1–2 per athlete, optional
Instructions
- Understand the format: The race is 8 rounds. Each round is a 1 km run followed by one station. The stations appear in this fixed order: SkiErg (1000 m), Sled Push, Sled Pull, Burpee Broad Jump (100 m), Rowing (1000 m), Farmer Carry (200 m), Sandbag Lunges (100 m), and Wall Balls (100 reps).
- Split the work on every station: For SkiErg and Rowing, both partners must complete a combined 1000 m – you can alternate 250 m blocks or row simultaneously if the machine allows. For sled push and pull, each partner pushes or pulls the sled for 50 m, then tags the other. For burpee broad jumps, you alternate jumps, covering a combined 100 m. For farmer carry, each partner carries the implements for 100 m. For sandbag lunges, you alternate lunges, each covering 50 m. For wall balls, you alternate reps – 10 each, then switch – until 100 total are done.
- Pace the runs: Run each 1 km at a pace you can hold for all 8 laps. For most mixed doubles teams, that is roughly 5:00–6:00 per km. Do not sprint the first lap – you will pay for it by lap 5. Aim to negative split: run the first 4 laps slightly slower than the last 4.
- Transitions matter: Between the run and the station, take 10–15 seconds to breathe, set your grip, and mentally reset. Practice quick transitions in training so you do not waste 30 seconds fumbling with straps or weights.
- Station technique – Sled Push: Keep your back flat, arms extended, and drive through your legs. Push the sled 50 m, then immediately swap with your partner. Do not rest at the halfway point – the tag is your rest.
- Station technique – Sled Pull: Face away from the sled, hold the rope over your shoulder, and walk backward. Keep your hips low and take short, powerful steps. Pull 50 m, tag your partner.
- Station technique – Burpee Broad Jump: From standing, drop to a burpee (chest to deck), then jump forward as far as you can. Land, repeat. Alternate with your partner every 2–3 jumps. Keep the jumps controlled – a 1 m jump done 100 times beats a 2 m jump done 30 times before you cramp.
- Station technique – Rowing: Set the damper to 5–7. Row 250 m at a 2:00–2:10 split, then switch. Use your legs, not your arms. Keep strokes per minute around 26–30.
- Station technique – Farmer Carry: Pick up the implements with a neutral spine, brace your core, and walk tall. Do not round your shoulders. Carry 100 m, set down gently, tag your partner. Grip will be your limiting factor – switch hands if allowed, but keep the weights moving.
- Station technique – Sandbag Lunges: Hold the sandbag on your shoulder (not your neck). Lunge forward, keeping your front knee over your ankle. Alternate legs. Cover 50 m, then tag. If your legs are shot, take smaller steps – lunging distance is distance.
- Station technique – Wall Balls: Squat to parallel, then explode up, pressing the ball to a target 10 ft (3 m) high for men and 9 ft (2.7 m) for women. Alternate every 5 reps. Catch the ball in a squat position to save your shoulders. Do all 100 reps – no dropping the ball for a rest.
- Finish strong: After the final wall ball station, run the last 1 km to the finish line. Give everything you have left – this is the shortest run of the day because the end is in sight.
Tips
- Train the transitions: Most Hyrox time is lost between stations, not on the stations themselves. Practice going from a 1 km run straight into the sled push or rower in training so your body knows what to expect.
- Fuel during the race: Take a gel or a few chews every 30–40 minutes, washed down with water. Do not try anything new on race day – test your nutrition in training.
- Wear the right shoes: Use running shoes with decent cushioning for the runs, but they also need grip for the sled push and lunges. Trail shoes or hybrid trainers work well for most athletes. Avoid brand-new shoes – break them in for at least 3 weeks.
- Common mistake – starting too fast: The adrenaline of race day makes you run the first lap 30 seconds faster than you should. That costs you 2–3 minutes in the later stations. Stick to your planned pace, even if it feels easy.
Serving Suggestions
This is a race, not a meal, but you need to “serve� yourself well before and after. Eat a carb-heavy meal 2–3 hours before the start – oatmeal with banana, or white rice with chicken. During the race, consume 30–60 grams of carbs per hour (gels, chews, or sports drink). After the finish, eat a protein-and-carb meal within 60 minutes – a protein shake with a sandwich, or a bowl of pasta with meat sauce. Hydrate with electrolytes for the rest of the day.
Variations
- Hyrox Pro Mixed Doubles: Uses heavier weights: men push 150 kg (330 lb) and pull 125 kg (275 lb); women push 100 kg (220 lb) and pull 75 kg (165 lb). Only attempt this if you are an advanced athlete.
- Relay Mixed Doubles: Instead of working together on each station, you split the rounds – one partner does the run and station for rounds 1–4, the other does rounds 5–8. This is a faster format but less collaborative.
- Indoor Practice Version: Shorten the run to 400 m and halve the station distances or reps (e.g., 500 m row, 50 wall balls). This makes a 45-minute training session that mimics the race structure.
- Open Mixed Doubles (non-competitive): Many events allow lighter weights or scaled movements for beginners. Check your race rules – some allow a lighter sandbag or wall ball target height.
Storage and Reheating
This is a one-day event – you do not store or reheat a race. However, your body is the “dish� that needs recovery. Refuel within 60 minutes of finishing, then eat a full meal within 2–3 hours. Take a rest day the next day, or do light mobility work. Most athletes feel sore for 48–72 hours after a Hyrox race – plan for that. If you have any injuries, treat them immediately with ice and rest, and see a professional if pain persists beyond a week. Do not attempt another Hyrox race until you are fully recovered, typically 4–6 weeks later.
Frequently Asked Questions
How long does a Hyrox mixed doubles race take? Most mixed doubles teams finish in 1 hour 30 minutes to 2 hours 15 minutes, depending on fitness level. Elite teams finish in around 1 hour 10 minutes. Your exact time depends on your running pace and how quickly you transition between stations.
Can we split the runs? No – both partners must run each 1 km lap together. You cannot split the running distance. But you can run at different paces and meet at the station; the slower partner does not hold the other back, as long as you both complete the full 8 km.
What weights do we use for mixed doubles? The official Hyrox mixed doubles weights are: sled push – male 125 kg (275 lb), female 75 kg (165 lb); sled pull – male 100 kg (220 lb), female 50 kg (110 lb); sandbag – male 30 kg (66 lb), female 20 kg (44 lb); farmer carry – male 32 kg (70 lb) per hand, female 24 kg (53 lb) per hand; wall ball – male 9 kg (20 lb), female 6 kg (14 lb). These are the standard competition weights.
Do we both have to do every station? Yes – both partners must complete their share of each station. The only flexibility is how you split the reps or distance. For example, you can alternate 10 wall balls each, or one partner does 20 and the other 30, as long as the total is 100.
What is the best strategy for the sled push? Push the sled as fast as you can for the first 25 m, then settle into a steady pace for the last 25 m. Do not stop – stopping costs you momentum and energy. Tag your partner the moment you cross the 50 m line.
How should we train for Hyrox mixed doubles? Train 2–3 times per week for 8–12 weeks. Each session should include a 1 km run followed by one or two stations at race pace. Build up your running volume to 15–20 km per week, and practice the specific movements – especially sled pushes and wall balls – with the exact competition weights.
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