How to split your HYROX doubles stations the right way The goal in doubles is simple. You want to go fast, but never for so long that your body shifts out of aerobic control. Once you push past about 30 to 45 seconds of continuous high output, you begin relying more on anaerobic systems. That produces more lactate, increases fatigue, and makes the later stations much harder. Short, fast bouts with quick switches keep both partners fresher and keep the overall pace high. Long efforts are slower, inefficient, and create a drop off that you can never fully recover from in a race this long. Here is the ideal station split guide. Ski Erg Switch every 30 seconds. Keep the stroke rate consistent and avoid power drop off. Sled Push Split the lane in half. One athlete pushes the first half and the partner pushes the second half. Sled Pull Same structure as the push. Half and half. Shorter efforts mean better posture and cleaner pulls. Burpee Broad Jumps Rotate every 4 to 6 jumps. This ke...