Hyrox Doubles and Relay Times by Level

Hyrox Doubles and Relay are faster than Singles with the same weights, but not evenly across the race: in Doubles both partners still run the full 8 km together, while in Relay each athlete runs only 2 km. Here are typical finish times by level for each format, where the time difference comes from and how to set a realistic goal time with your partner or team.

Hyrox Doubles times by level

Pro Doubles usually finishes 3-8 minutes slower than Doubles for athletes of the same level: the running is the same, but the sleds and wall balls are much heavier. You can look up the weights for every division in the Hyrox weights calculator.

Hyrox Relay times by level

Relay is the fastest format because each athlete runs 2 km and does 2 stations almost fresh. That is also why the changeovers matter so much: losing 10 seconds on each of the 8 handovers adds up to more than a minute.

Where the difference with Singles comes from

In Doubles almost all the time saved comes from the stations: you do half the work and recover while your partner works, so every turn is done at a higher intensity. The running, on the other hand, barely improves and sometimes gets worse, because the slower partner sets the pace.

How to calculate your Doubles goal time

1. Running pace: use the slower partner's Singles run pace, or their 10K pace plus 15-25 seconds per km (25-40 seconds per mile). Multiply by 8 km.
2. Stations: add up both partners' Singles station times, divide by two and multiply by 1.2-1.3. Each Doubles turn is more intense, but the swaps cost seconds.
3. Transitions: allow 5-7 minutes in total if it is your first time and 4-5 if you have raced before.
4. Add the three parts and compare with the table for your level. If it comes out much faster, check your running pace again: it is the number people overestimate most.

Example: a mixed pair. She runs a 52-minute 10K (5:12/km, about 8:22/mile) and is the slower runner; his Singles station time is 30 minutes and hers is 36. Running: 5:30/km × 8 = 44 min. Stations: (30 + 36) / 2 × 1.25 = 41 min for the pair. Transitions: 6 min. Goal: about 91 minutes, within the first-Hyrox range for Mixed Doubles.

With that target, the Hyrox pacing calculator gives you the pace per kilometer and the time for each station, segment by segment, and the Hyrox calculator tells you what running pace you need to break a specific time.

How to calculate a Relay team's time

In Relay each athlete covers two legs: 2 km of running plus their two stations. Work out each part separately and add them up.

This is an intermediate team. Notice that the athlete on the final legs has the longest block: lunges and wall balls back to back are brutal on the legs, so that spot goes to whoever handles leg fatigue best. A strong runner with weaker legs fits better on legs 1 or 3.

Where pairs and teams lose the most time

• Going out too fast in Doubles. The stronger partner pushes the first kilometer and the other arrives at the stations gasping. Agree on the pace beforehand and let the slower runner set it.
• Turns that are too long. On the SkiErg, rower and wall balls, short blocks (200-250 m or 10-15 reps) keep the intensity high. 500 m turns leave the working partner cooked.
• Unpracticed swaps. Passing the ball, the sandbag or the grip cleanly saves more time than pushing a little harder on the station.
• In Relay, leaving the zone early or skipping it when you do two legs in a row: both are penalties.
• Forgetting the Roxzone. In Doubles you enter and leave every station together, so whoever lags in the transition slows you both down.

Frequently asked questions

How much faster is Doubles than Singles?

Between 8 and 15 minutes for the same person, depending on how strong they are on the stations. If running is your weak point, you save less, because you still run the full 8 km.

What is a good Hyrox Mixed Doubles time?

Going under 1:15 is already an advanced time at most events. For a first race, finishing between 1:25 and 1:40 is normal.

Do Doubles and Relay times count for the rankings?

Each division has its own results at every event and is not compared with Singles. If you are chasing a World Championships spot, check on the official Hyrox site which divisions qualify this season.

How should we train for our goal time as a pair?

With a specific 8-12 week block and at least one session together per week in the final month. You can follow one week by week in our 12-week Hyrox training plan.