The short version
You run every kilometre together and share the stations. Pick a partner whose HYROX run pace is within about 60 seconds per km of yours. Share the heavy stations, not the ergs. Going from doubles to your first solo race, expect to be about 10–15% slower than the team time.
How fast will you be together?
| Team | Faster than the solo average |
|---|---|
| Two men | 17% |
| Two women | 15% |
| Mixed | 13% |
| Men's Pro | 17% |
| Women's Pro | 14% |
Figures from more than 17,000 doubles teams matched to both partners' solo races. Most teams land within about three minutes of that estimate. Median finish times for all doubles teams are on benchmarks.
Sharing the stations
Sharing Burpee Broad Jumps saves about 35%; sharing the row saves about 6%. Put the swaps on the heavy stations — burpees, both sleds, lunges and wall balls — and give each erg to whichever of you is stronger on it.
Plan the pair
Use the planner to sketch a shared race, or start from a solo goal and convert. Racing alone for the first time? Read the first HYROX guide.