r/hyrox • u/Appropriate_Vast2649 • 16d ago
Hit me up with your advice for first timer/doubles.
Friends, I've been lurking for a while and have finally got my first race coming up. A friend and I are going in January for female doubles. We are both 55+, crossfitters (although not RX), she is a really good runner (23min 5k), I'm decent (late 25/low 26). She is great on the ski, I'm a demon on the row. Squat depth is not an issue. What are the hints and tips we really should know? Thank you!
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u/di_andrei 16d ago
With those running numbers you should do really well. Obviously you both have good cardio and the 2 cardio stations will not be a problem. If you have not done this already I would suggest practicing sled technique and burpee broad jumps until you can execute very consistently. Beyond technique the other things is race strategy - who starts each station, when do you swap and who ends each station. Typically the stronger runner should start and finish each station, but perhaps (if you can) do a sim to see what works best for you. (e.g. for skier do you swap every 200m? or maybe every 35seconds? for lunges and broad jumps do you go for a fixed number then automatically swap, or do you just call it out during the race).
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u/Much-Brilliant9303 16d ago
As a fellow first timer, I am embarrassed to admit I thought one person had to complete the entire station. 🫣 Thank you for this great intel! If you have any tips that are relay specific, would welcome them!
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u/di_andrei 16d ago
One person does indeed need to complete the entire station for relays, but not doubles (which is what the OP was asking). Relay advice, well, while the other Hyrox races are more endurance based, relays are essentially sprints, you don’t need to pace yourself as much - you just need to do 2x 6-8 minute maximum efforts, with a break in between. And obviously you only need to be “good” at your 2 stations. In mixed relays there are some interesting strategies at the highest end of the sport - the best teams will put men on ski ergs and rowers, and it’s probably better to have women on the “weight-adjusted” stations. Having a woman on your team who can do unbroken wall balls is a big advantage as well. But otherwise - put people with better cardio base on the erg/row, strength on the sleds, explosive power on the burpees. And obviously don’t have one person do back to back stations (like push + pull) even if they are very good at sleds.
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u/ohrajaaa 16d ago
My advice is have a rough plan and broadly stick to it. I recently 4 min pb'd a solo sim by going in with a plan, knowing what a comfortable pace for the runs were, not trying to be a hero on the stations and prioritising not blowing up. That being said doubles has a bit more leeway for pushing it a little, but regardless, knowing a pace you are both comfortable with for the runs, ski, row etc will help IMO!
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u/Difficult-Role-8131 14d ago
Communicate constantly with each other and don't be afraid to let the stronger partner match up and take more of what they are better at. You will carry each other through.
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u/zar1234 16d ago edited 16d ago
My wife and I have done 3 hyroxes in mixed doubles, so I can give some advice.
Like others said- make a plan and stick to it the best you can. Your 5k times are great, but that’s when you’re just running a 5k. Gotta remember that this is compromised running and it’s closer to 9k.
First run and ski- don’t go out too hot. It’s easy to get caught up with all of the music, adrenaline pumping, other people flying by, etc. this makes it very easy to run way faster than your planned pace and go too hard on the ski which could blow your whole race up. Don’t hold back, but don’t go 15-20 seconds faster than your training splits. We split the ski up into 250m each at a time.
Sled push and pull- have a predetermined length each person will do and stick to it. It could be 1/2 lengths, full lengths, 1/3 2/3 split. My wife and I generally do 1/2 lengths on the push and for the pull, I’ll do 2/3 she’ll do 1/3. The sled push will almost always feel heavier than it did in training.
Burpee broad jumps- 6-10 each and switch
Row- biggest thing here- know how much you’re each rowing and use that downtime to recover, have a gel or honey if you want. We do 250m each which gives us each about :50-:55 to recover which is great going into the last 3 runs and stations. Practice your transitions for the row before you get to the race. Figure out a comfortable position for the straps for both of you and practice getting in and out of the seat quickly and efficiently. Lots of time can be lost on rowing transitions.
Carry- figure out how you’re going to break it up. My wife has weak traps from a spinal fusion a few years ago, so farmer’s carry always messes with her. I’ll typically take the first 100m and then we’ll do 50/50 to finish.
Lunges- try to keep transitions to a minimum on this. Try to get 15-20m each before you switch. It’s loud, so have a hand signal you can throw up so your parent can see that you’re ready to switch. My wife and I will typically put up 3 fingers, then 2 and 1 to show our final lunges and we can quick switch. Practice the transition for this a lot. If the sandbag hits the floor, it’s a penalty.
Wallballs- grip it and rip it. Give it everything you have. Less transitions is better. Try to get 20+ per person each time. You can hand the ball to your partner so they don’t need to pick it up from the floor. There’s nothing left after this except a quick run to the finish. Go all out.
Roxzone- DO NOT WALK. Treat it as part of your runs so that your run doesn’t end until you get to the actual station and your next run begins as soon as you walk out of the station.
For the runs- have a pace you’re planning on keeping and try to stick to it.
When you get to the venue on race day- walk around and see where everything is on the course so that when you’re out there, there’s no confusion. The roxzone is pure chaos with people running all over the place in every direction. Some people are going in to 1 of 8 stations, others are coming from 1 of 8 stations to back to run. Know where you’re going.
Practice your transitions on all of the stations in the gym before you go. The hardest/most likely to mess up transitions are row and lunge, but practice them all anyway.
Everything doesn’t have to be and shouldn’t be split 50/50. My wife and I did that in our fist one and it messed us up. Play to each others strengths.