HYROX

Saved Simulations

Every finished sim is stored on this device. Export to a spreadsheet to track progress, compare splits, and find which station to train harder.

CSV opens in Google Sheets, Apple Numbers, and Excel — File > Open or Import.

What Is a HYROX Race?

8 × (1 km run + 1 functional station), always in this fixed order. Total: 8 km running + 8 stations. Timing chip on the ankle the entire race.

Doubles Rules — Men's Pro Doubles

• Run together: both partners must run all 1,000 m together — no more than 5 seconds apart. Stay within arm's reach.
• Penalty for splitting: 1 min per run/station it happens. Max 3 penalties — a 4th = Out of Competition (no ranking).
• You Go, I Go (YGIG): only one partner works at a time. Split reps/distance however you want — switch as often as needed.
• Enter & exit together: workout can't start until both are present; both must leave together.
• Resting partner walks behind the working partner — never alongside or obstructing other racers.
• No forward hand-offs: kettlebells, sandbag, and wall ball may only be passed sideways or backwards.

Movement Standards — How Each Station Must Be Done

1 · SkiErg — 1000 m

Both feet on the platform throughout (heels may hang, not touch floor). Damper preset 6 — working partner only may adjust. Finish: stay on, raise an arm, wait for judge confirmation before stepping off. Feet off base = warning, then 15 s penalties.

2 · Sled Push — 50 m (4 × 12.5 m)

Both racers + sled fully behind the white line before starting. Sled must completely cross the 12.5 m line before turning. Resting partner walks directly behind, never in a neighbouring lane. Missing a lane = 3 min penalty per lane. Pro Men: 202 kg incl. sled.

3 · Sled Pull — 50 m (4 × 12.5 m)

Must remain standing — no sitting or kneeling. Stay inside the Racer's Box; do not step on the front or back lines while holding the rope. Sled must fully cross the 12.5 m mark. Resting partner may not touch the rope in any way. Pro Men: 153 kg incl. sled.

4 · Burpee Broad Jump — 80 m

Chest clearly touches the ground (nipple line) every rep. Jump or step out, then a two-footed broad jump — parallel feet on take-off AND landing, no staggered steps or shuffles. Hands on subsequent burpees no more than 30 cm ahead of toes; feet may not pass the fingertips. Don't land on the finish line (costs an extra rep). Highest HR station — pace it.

5 · Row — 1000 m

Seated, feet on footplates before touching the handle; feet stay strapped throughout. Damper preset 6, footplate preset 4 — both adjustable. Finish: stay seated, raise arm, wait for judge. Partners may not pass the handle or adjust each other's straps.

6 · Farmers Carry — 200 m

Carry both kettlebells with arms extended at sides the whole way. May set them down to rest (must not move forward). Return KBs to the box, handles upright — 30 s penalty if not. Wrong weight = repeat the entire station or DQ. Pro Men: 2 × 32 kg.

7 · Sandbag Lunge — 100 m

Bag stays on both shoulders at all times — dropping it = 15 s, second time = DQ. Trailing knee must clearly touch the ground; stand tall (hips & knees locked) to finish each rep. Alternating legs, no shuffles. Front foot must fully cross each line. Pro Men: 30 kg.

8 · Wall Balls — 100 reps

Start standing tall holding the ball (not scooped from the floor). Squat below parallel (hips below knees), throw two-handed to the target. No catching after a bounce to continue. Flying transitions between partners not allowed. No-rep = 15 s penalty. Pro Men: 9 kg to 3.00 m target.

Key Penalties (Doubles 25/26)

Missing run lap	3–7 min / lap
Missing entire run or station	DQ
Stations out of order	3 min, then DQ
Wrong IN/OUT arch (Roxzone)	2 min each
Missing sled or farmers lap	3 min per lap
Partners not staying together	1 min each · max 3, then OOC
Wrong weight (carry / lunge)	DQ
Sandbag off shoulders	15 s, then DQ 2nd time
Missing wall ball rep	15 s per rep
Outside assistance	2–3 min each
Littering / spitting	2 min each

How to Get Faster

Train the Transition, Not Just the Pieces

Once a week: run 1 km then go straight into a station. This drills the leg-burn-to-strength switch that defines HYROX. Build up to a full sim 2–3 weeks out. Never use a new split for the first time on race day.

Doubles Work-Split Strategy

• Map each partner's strengths first — don't default to 50/50.
• Common Pro split: stronger-upper takes Sled Pull + Wall Balls; stronger-legs takes Sled Push + Sandbag Lunge.
• Strongest wall-ball athlete should take ~60–70 of the 100 reps.
• Let the faster runner finish each station so the slower runner enters the next run a little fresher.
• Short YGIG swaps (250 m blocks on carries, 20–25 rep sets on wall balls) keep heart rates lower than long single-partner shifts.

Pacing

• Agree a run pace both partners can hold for all 8 km — start conservative. The race is decided on runs 5–8.
• Burpee Broad Jump spikes HR most — steady medium jumps beat explosive long ones every time.
• Sled Push: low body angle, long arms, short fast steps, never stall mid-lane. Sled Pull: sit weight back, step back, hand-over-hand — not arm strength alone.
• Wall Balls reveal all earlier fatigue — bank clean reps early, breathe at the top of each throw.

The Station-Fix Loop

After every sim, export the CSV and compare splits to your previous best. Your slowest split relative to your PB is your highest-ROI training target for the next block. Repeat after each sim.

Sources: HyroxDataLab — Doubles Strategy · Rox Lyfe — Doubles Tactics · Find Your Edge · STRIDE 12-Week Plan · Rox Lyfe — Burpee Guide · HYROX Official