HYROX Doubles Split Planner

In HYROX Doubles you both run all eight 1km runs together, then split the reps at each of the eight stations any way you like. That second part is where most teams leave time on the floor. This planner takes both partners' 5km times, each partner's strength bias, and your goal finish, then hands back a per-station time target plus a suggested rep split for every station. Enter the numbers above and read the plan.

Why the runs set the team pace

You run as a pair. The team moves at the pace the slower runner can hold while glued to the faster one, so the planner builds the run estimate from the stronger runner's 5km, padded out because a 1km HYROX run after a heavy station is slower than fresh 5km pace. Eight runs at that padded pace gives the total run time. Whatever is left between that and your goal is the station budget, divided by eight to get a target for each station.

That target is the number to race against. If the planner says 4:10 per station and you are bleeding past 5:00 on the sled, the run pace has to come down or the goal has to move. Knowing the budget before the start stops the slow drift that turns a 1:20 goal into a 1:32 finish.

How the splits get assigned

Reps at a station can go any ratio, so the planner gives the heavier share to whoever is built for that movement. Sleds, the farmers carry and the sandbag lunges reward raw strength, so a station-biased partner takes around 60% there. The SkiErg and the row sit closer to the engine, so a runner-biased partner leans in on those. Burpees and wall balls land in the middle and split even. When both partners share a bias, the station comes back 50/50.

Treat the output as a starting plan, not a rule. The split that looks right on paper can flip mid-race when one partner is gassed and the other has a gear left. Move reps to whoever is fresher in the moment. The planner gives you the default to break glass on, and a clear sense of who should carry the load when the choice is open.

Using it before race day

Run the planner with your real 5km times, not your goal times, or the run estimate flatters you and the station budget comes out too generous. Then rehearse the splits in training. Practice the sled hand-off, agree who counts reps, and settle the wall ball pattern so race day is execution, not negotiation.

For a single-athlete projection off run pace and station splits, use the HYROX finish time predictor. To see where your time ranks for your age and division, check what is a good HYROX time. And for the full plan that builds the run-strength base behind a faster doubles finish, read the hybrid athlete training guide.