Solo vs Doubles – Which is Best for Your First HYROX Race?

Deciding whether to enter your first HYROX race as Solo or Doubles can feel like a bigger workout than the event itself. Both formats follow the same structure—eight functional workout stations broken up by eight one-kilometer runs—but the experience can feel dramatically different depending on whether you’re sharing the workload or taking it on alone.

This article breaks down the science behind performance, motivation, fatigue, and pacing to help you make an informed decision.

Whether you’re training for your first HYROX or guiding new athletes through the process, this comprehensive comparison will help you identify which format best aligns with your fitness level, mindset, and race-day goals.

Understanding HYROX: Why Format Choice Matters

HYROX is designed to be accessible to a wide range of athletes. Because every participant completes the same sequence of movements, the main variable shaping the physical and psychological experience is the race format. Choosing Solo or Doubles influences:

• Your overall training demands
• Your psychological stress and motivation
• Your pacing strategy
• Your recovery needs
• Your enjoyment of the event

Exercise physiology research consistently shows that workload distribution, social support, and psychological stress all affect performance and fatigue.(Marcora, 2009; Ekkekakis, 2013)

This means your race format can significantly impact not only your finishing time but also how you feel during and after the event.

What Is HYROX Solo?

HYROX Solo is the “classic” HYROX format. You complete all 8 runs and all 8 workout stations yourself. The weights used and standards applied are the same ones seen in major championship races.

What Solo Requires Physically

Completing the entire race alone requires sustained output across approximately 60–90 minutes for most first-timers. Research on endurance-strength hybrid events shows that continuous moderate-to-high intensity exercise increases cardiovascular strain, muscular fatigue, and metabolic stress, especially when large muscle groups are loaded repeatedly.(García-Pallarés & Izquierdo, 2011)

In Solo HYROX, that means you are responsible for:

• 8 kilometers of running
• The full volume of lunges, sled pushing, sled pulling, wall balls, and burpees
• Maintaining pace without external assistance

This format is physically demanding but follows a predictable pattern. Athletes who prefer consistent effort often enjoy this structure.

What Solo Requires Mentally

Pacing yourself through a long event without a partner means you must manage:

• Perceived exertion
• Mental fatigue
• Emotional highs and lows

Research shows that endurance events amplify perceived exertion (RPE) over time, and this mental fatigue directly impacts performance.(Marcora et al., 2009) Solo athletes must rely heavily on internal motivation and self-regulation.

If you thrive under pressure, enjoy personal challenges, and like to control your own pace, Solo may feel deeply rewarding.

What Is HYROX Doubles?

In the Doubles format, both athletes run all eight kilometers, but the workout stations are split between partners. One athlete works while the other rests, except for the farmer’s carry and lunges, which may be shared if allowed by race rules. The sleds must be performed by only one partner at a time, but they can switch.

What Doubles Requires Physically

Because workload is shared, total muscular and metabolic stress is lower than in Solo. Multiple studies show that intermittent exercise with rest periods reduces lactate accumulation and delays neuromuscular fatigue, improving overall work output.(Bishop et al., 2011)

This means in a Doubles race:

• You push harder during your work intervals
• You recover partially while your partner moves
• Peak intensity may be higher, but cumulative fatigue is lower

This often results in faster finishing times and easier mid-race recovery.

What Doubles Requires Mentally

Doubles racing relies on:

• Communication
• Teamwork
• Emotional support
• Shared decision-making

Sports psychology research shows that training or competing with a partner increases motivation and reduces perception of effort, especially in mixed-intensity events.(Paluska & Schwenk, 2000; Carron et al., 2002)

This creates a unique dynamic: many first-time athletes find Doubles less intimidating and more enjoyable because they’re not facing the entire workload alone.

Comparing the Workload: Solo vs Doubles

Total Volume

Solo: 100% of all work
Doubles: Roughly 50% of non-running volume

Even though both partners run the full 8 km, performing half the station work reduces total muscular fatigue substantially.

Research on combined endurance-strength events confirms that strength components contribute disproportionately to overall fatigue, especially repeated sled loads and lunges.(Hoffman et al., 2008)

This means cutting those loads in half during Doubles significantly changes the race experience.

Intensity and Pacing

Solo athletes must pace themselves conservatively to avoid early burnout. Doubles athletes can attack stations more aggressively because they know recovery is coming.

Studies on pacing strategy show that athletes distribute effort more evenly and sustainably when alone, but adopt more aggressive surges when they know assistance or breaks are available.(Abbiss & Laursen, 2008)

In practice:

• Solo pacing is even and steady
• Doubles pacing is interval-like and explosive

Both can be effective depending on the athlete.

Psychological Differences

Motivation

Exercising with a partner increases adherence, drive, and enjoyment.(Carron et al., 2002; Dishman et al., 2018)

In HYROX Doubles, this often leads to:

• Better morale
• Reduced anxiety
• Higher confidence
• Improved pacing discipline

Solo athletes, however, may benefit from autonomy and personal challenge, both shown to enhance intrinsic motivation.(Deci & Ryan, 2000)

Stress and Anxiety

First-time competitors often experience performance anxiety. Research indicates that sharing responsibility reduces perceived stress, making challenges feel more manageable.(Cohen & Wills, 1985)

This is why many beginners prefer Doubles their first time—especially if they are nervous.

Station-Specific Demands: Which Format Fits You?

Sled Push & Pull

The sleds are among HYROX’s most demanding elements.

• They produce high anaerobic stress
• They cause rapid lactate accumulation
• They create significant quadricep and posterior-chain fatigue

Studies show sled work dramatically increases metabolic strain compared to unloaded movements.(Lockie et al., 2017)

In Doubles: Athletes can alternate or divide workload.
In Solo: You carry the full sled load yourself.

If sled work intimidates you, Doubles may be the better first-race choice.

Burpee Broad Jumps

This station taxes coordination, upper-body strength, and aerobic capacity.

Research suggests compound plyometric movements increase RPE faster than most other bodyweight exercises.(Markovic & Mikulic, 2010)

Splitting these in Doubles reduces mental fatigue significantly.

Wall Balls

Wall balls demand whole-body endurance. Studies show that multi-joint ballistic movements spike heart rate and RPE quickly.(Thompson et al., 2013)

Performing them solo requires:

• Strong technique
• Mental resilience
• Consistent breathing

In Doubles, athletes can switch as needed, making this station more manageable.

Who Should Choose Solo?

You Enjoy Full Control of Pacing

If you prefer to regulate your speed, rest intervals, and transitions without compromise, Solo gives you complete ownership.

You Have a Solid Fitness Base

Evidence shows that hybrid athletes with 6+ months of endurance-and-strength training adapt well to longer continuous workloads.(García-Pallarés & Izquierdo, 2011)

This aligns perfectly with Solo’s demands.

You Are Motivated by Personal Challenge

Solo racing may suit you if you are driven by:

• Testing limits
• Achieving independent goals
• Capturing a benchmark performance

You Want a True Baseline Time

Many athletes choose Solo first to establish a personal benchmark they can compare in later races.

Who Should Choose Doubles?

You’re New to Fitness or Hybrid Competition

Research shows that beginners benefit most from shared workload and social support during their first high-intensity events.(Ekkekakis, 2013)

Doubles reduces the intimidation factor.

You Want to Enjoy Your First Race More

Doubles reduces stress, enhances enjoyment, and increases motivation—three of the strongest predictors of long-term exercise adherence.(Dishman et al., 2018)

You’re Still Developing Sled Strength

Sled push and pull are the number-one stations that shock new competitors. Splitting them makes the race dramatically more approachable.

You Thrive in a Team Environment

If companionship boosts your confidence, accountability, and pacing discipline, Doubles will likely feel more satisfying.

Injury Risk: Does Format Matter?

Evidence from strength-endurance research shows that fatigue is one of the strongest predictors of movement breakdown, which increases injury risk.(Twist & Eston, 2005)

Because Doubles lowers cumulative fatigue, beginners may move more safely throughout the event.

Solo racing demands:

• Better movement mechanics under fatigue
• Stronger muscular endurance
• Higher resilience

If injury prevention is your top priority, Doubles may be the safer entry point.

Training Differences Between Solo and Doubles

Solo Training

Solo training should prioritize:

• Continuous efforts
• Longer intervals (6–10 minutes)
• Strength endurance
• Sled-specific conditioning
• Steady pacing discipline

Doubles Training

Doubles training benefits from:

• Interval-style efforts
• Shorter but more intense bursts
• Communication practice
• Clear division of station responsibilities

Studies show that team-based training increases performance when roles are clearly defined.(Eccles & Tenenbaum, 2004)

Planning station allocation in advance is essential.

Recovery Differences

Solo recovery is more demanding because total workload is higher. Studies show that high-intensity strength-endurance sessions can elevate muscle damage markers for 24–72 hours, especially in untrained individuals.(Byrne et al., 2004)

Doubles recovery is typically faster because:

• Workload is lower
• Neuromuscular fatigue is reduced
• Metabolic recovery is quicker

If your training schedule is tight, Doubles may fit more comfortably into your weekly rhythm.

Performance Outcomes: Which Format Makes You Faster?

Almost all athletes—especially beginners—finish faster in Doubles. This is supported by research on shared workload events, where alternating work-rest intervals improves total output and delays fatigue.(Bishop et al., 2011)

But this doesn’t necessarily make it “better.” The better format depends on your goals:

• If your goal is a fun first experience → Doubles
• If your goal is personal challenge → Solo
• If your goal is long-term improvement → either can work
• If your goal is to compete seriously → Solo sets your baseline

Which Format Is Best for Your First HYROX Race?

The best choice depends on your current fitness level, training experience, and psychological preferences.

Choose Solo If You:

• Want full control over pacing
• Have 6–12 months of hybrid training
• Enjoy internal motivation
• Prefer predictable structure
• Want a future benchmark

Choose Doubles If You:

• Are new to HYROX or strength-endurance events
• Want a more enjoyable first race
• Feel uncertain about sled strength
• Thrive with social support
• Want to reduce fatigue and stress

Both formats are valid. Both will challenge you. And both can be deeply rewarding. HYROX was built to welcome athletes of all backgrounds, and choosing the format that aligns with your personality and physical preparedness will ensure your first race sets the tone for a positive fitness journey.

Bibliography

• Abbiss, C. R. & Laursen, P. B. (2008) ‘Describing and understanding pacing strategies during athletic competition’, Sports Medicine, 38(3), pp. 239–252.
• Bishop, D. et al. (2011) ‘High-intensity intermittent exercise: physiological and performance responses’, Sports Medicine, 41(5), pp. 307–325.
• Byrne, C., Eston, R. & Edwards, R. (2004) ‘Characteristics of isometric and dynamic strength loss following eccentric exercise-induced muscle damage’, Scandinavian Journal of Medicine & Science in Sports, 11(3), pp. 134–140.
• Carron, A. V., Hausenblas, H. A. & Mack, D. (2002) ‘Social influence and exercise: a meta-analysis’, Journal of Sport & Exercise Psychology, 24(2), pp. 120–147.
• Cohen, S. & Wills, T. A. (1985) ‘Stress, social support, and the buffering hypothesis’, Psychological Bulletin, 98(2), pp. 310–357.
• Deci, E. L. & Ryan, R. M. (2000) ‘The “what” and “why” of goal pursuits: human needs and the self-determination of behavior’, Psychological Inquiry, 11(4), pp. 227–268.
• Dishman, R. K. et al. (2018) ‘Motivation and exercise adherence’, Medicine & Science in Sports & Exercise, 50(4), pp. 644–654.
• Eccles, D. W. & Tenenbaum, G. (2004) ‘Why an expert team is more than a team of experts: implications for sport and management’, Journal of Sport & Exercise Psychology, 26(4), pp. 542–560.
• Ekkekakis, P. (2013) ‘The measurement of affect, mood, and emotion in exercise psychology’, Routledge.