Hyrox Mixed Doubles · 10 December 2026
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10 December 2026 · 8 km · 8 stations · mixed doubles
Eight runs, eight stations, and a last kilometre you have to cover on legs that are already gone. Everything in this plan exists to make that eighth kilometre survivable. Log every session and the paces recalibrate as you get fitter.
How it decides. Two signals drive everything: your latest 5 k time trial sets the paces, and a rolling average of your last three logged RPE scores sets the volume. Log RPE honestly, on a 1 to 10 scale, judged an hour after the session rather than during it.
These paces are derived, not measured. Threshold sits about 18 seconds per kilometre slower than 5 k pace, easy about 85 slower, and race-day kilometres about 50 slower because you run them on a heart rate the sled already maxed out. Good rules of thumb, not laws. If a pace consistently feels wrong at the right heart rate, trust the heart rate.
Sled loads assume race surface. Hyrox turf is high friction by design. If your gym sled moves easily at 335 lb the number is lying to you: add plates until 25 m takes 20 to 30 seconds of genuinely hard pushing. No sled available, use a treadmill at maximum incline, hands on the rails, for the same duration.
Six reps of three minutes
Run hard for three minutes, jog easy for the recovery listed, repeat six times. Not sprints. A sprint is 10 to 30 seconds flat out. These are efforts you could just about hold for 12 to 15 minutes if forced.
Why the reps are in minutes
Three minutes is always three minutes of the right stimulus. An 800 m repeat gets easier as you get fitter and eventually stops driving adaptation. Each session still shows the approximate distance and lap count from your current pace.
Track maths, done for you
Standard outdoor track is 400 m. Distances and lap counts under each session are calculated live from your latest time trial, so they update whenever your paces do.
Rate of perceived exertion
How hard the session felt overall. 5 is comfortable, 7 is working, 9 is nearly everything you had. Score it about an hour after finishing, not during. This drives every adjustment the plan makes.