In HYROX Doubles, both partners run all 8 kilometers together, but split the 8 workout stations. Plan your optimal handover intervals and target finish times below.
Handover Strategy: 250m each (keeps stroke rate high and prevents lactate buildup)
Handover Strategy: Switch every 12.5m lane. One pushes, one walks alongside ready to take over.
Handover Strategy: Switch every lane (12.5m). Use fresh grip on every pull.
Handover Strategy: Continuous leapfrogging: Athlete A does 5 jumps while B walks forward, then tag.
Handover Strategy: 250m / 250m / 250m / 250m allows an all-out 500m sprint pace.
Handover Strategy: Switch at 100m turn or when grip reaches 80% to avoid dropping the bells.
Handover Strategy: Alternate every 25m. Clean handoff without dropping bag to ground saves penalties.
Handover Strategy: 10-10-10-10 until 100 is reached. Fast, rhythmic handoff directly in front of target.