Have you ever considered signing up for a Hyrox race but unsure whether to tackle it solo or with a partner? Here’s a quick overview of what to expect in both singles and doubles races based on my experiences. Having completed two Hyrox Singles and two Hyrox Doubles events, I’ll share some insights to help you decide.
Singles
In a singles race, endurance is key. There’s no room for breaks, as every pause adds to your overall time. Maintaining a steady heart rate is crucial; significant spikes can derail your performance. I learned this the hard way—during my first singles event, I started too fast, and after the sleds, my legs and lungs were spent, making the subsequent run slow and painful. Knowing your threshold for maintaining a pace for roughly an hour or more is essential.
Doubles
While doubles is still a nonstop event, you get brief rest periods. Both participants run the 1km together, but at each station, the work is divided. For instance, if your combined 1k ski erg time is around 4 minutes, each person effectively gets 2 minutes of rest. This setup allows for faster splits compared to singles, thanks to the short recovery periods.
Training Differences
Training for singles and doubles is similar, but to optimize your performance, there are key differences. For singles, focus on sustaining 60-80 minutes of continuous effort without significant heart rate spikes. For doubles, practice working in intervals—2 minutes of effort followed by 45-60 seconds of rest—while aiming to lower your heart rate and push harder during your splits.
Breaking Down the Doubles Workout
Both events involve an 8km run, but in doubles, you can push harder during runs since you'll get brief rests at the stations. Here's how we structured our doubles workout:
- Ski Erg: 250m each, then switch
- Sled Push: One length each, then switch
- Sled Pull: One length each, then switch
- Burpee Broad Jump: 20m each, then switch
- Row: First person 250m, second person 500m, first person 250m (to minimize changeover time)
- Farmers Carry: 100m each, or 50m each if 100m is too challenging
- Lunges: 25m each, then switch
- Wall Balls: First person 20, second person 30, first person 30, second person 20 (to maintain speed and recovery)
Final Thoughts
Both singles and doubles events are challenging in their own ways. Singles are tougher due to the lack of rest, making later stations like lunges and wall balls particularly grueling. Doubles, however, tend to be more enjoyable, as you and your partner motivate each other throughout the race.
Regardless of your choice, remember that training is crucial. Hyrox races are intense running workouts with stations that heavily target your legs. Put in the effort, and good luck!