# @bret_gornik on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DRKNweAjhlz
- **Gondola URL:** https://gondola.cc/posts/61612495-bret-gornik-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/eed2fd528f.jpg
- **Posted:** 2025-11-17T13:42:33.000+00:00
- **Account Owner:** Bret Gornik (@bret_gornik) — https://gondola.cc/bret_gornik

## Caption

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 keeps movement quality high and prevents sloppy technique under fatigue.

Rower
Switch every 30 seconds. Maintain consistent stroke rhythm and avoid burnout.

Farmer Carry
Go until you must drop, then switch. Grip strength is the limiter, so let fatigue dictate the exchange point.

Lunges
Switch every 10 to 15 lunges. This keeps posture controlled and reduces the collapse that happens late in the station.

Wall Balls
Switch every 15 to 20 reps. Enough to build rhythm without spiking heart rate too high.

There is one exception.
If one athlete is significantly more fit than the other, the fitter athlete should start and finish every station. That gives the less fit athlete more total recovery time and keeps the team moving faster through the runs.

If you want a free call to go over your doubles strategy and projected split times, send me a message.

jasonloebig & bloebig #clinic

#HYROX #HYROXTraining #HybridAthlete #LiveBetterCo #KeepMoving #HYROXAcademy #DoublesRace #HybridRacing

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## Tags

hybridathlete, doublesrace, hyroxtraining, hyrox, hyroxacademy, keepmoving, clinic, livebetterco, hybridracing

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