Articles

HYROX Solo or Duo: What Are the Differences?

By Clélia Edouard
On 29/09/2025

HYROX, c’est une course intégrant 8 séries de 1000m de course à pied, entrecoupées de 8 stations avec des exercices spécifiques, comprenant un nombre de répétitions ou une distance à effectuer. Avec pour objectif de terminer « le plus vite possible » et/ou de prendre le plus de plaisir possible bien sûr !

Que vous soyez en solo ou en duo, ce format ne changera pas.

En solo, vous devrez effectuer l’intégralité de la course seul(e) alors qu’en duo, vous effectuerez les 8 séries de 1km mais vous vous partagez les exercices librement (rien ne vous oblige de partager équitablement les répétitions).

Sled push
Rameur

En solo, vous allez devoir apprendre à gérer votre course efficacement, en trouvant la juste dose d’intensité puisque vous n’aurez pas vraiment de pauses.

La notion d’endurance sera primordiale : il vous faudra apprendre à durer dans l’effort, à la fois d’un point de vue cardio‑vasculaire et musculaire.

Lors de vos entraînements, il sera pertinent de tracker vos datas, notamment votre fréquence cardiaque pour repérer vos zones d’intensité, et chercher cette zone « orange » qui ne part jamais dans le rouge. 

 

En duo, c’est un travail d’équipe. Si la catégorie solo nécessite de bien se connaître, il faut avoir connaissance des forces et des faiblesses de votre partenaire lorsque vous vous lancez en duo. Les entraînements vous permettront d’apprendre à vous connaître, de savoir travailler ensemble efficacement, répéter vos transitions et repérer les allures de course qui conviennent aux deux partenaires.

Si l’un a plus de force, il pourra prendre plus de distances sur les sled.

Si l’un est plus endurant, il pourra potentiellement commencer et finir sur les stations cardio (comme les burpees, le SkiErg et le rameur) pour permettre à l’autre partenaire de reprendre son souffle avant de retourner courir. 

Sled pull

Nos Small Groups HYROX et nos workshops intègrent des circuits à effectuer parfois seul(e) et parfois en duo, mais comprennent également des séances « tests » dans les mêmes conditions que votre course, pour arriver prêts le jour J ! 

JE VIENS TESTER
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Photo de profil de Clélia Edouard

Clélia Edouard

Co-owner & Coach
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When did you start coaching?
I began personal coaching in 2016, after several years in communications and marketing. I started with private coaching and then began group classes, both outdoors and in the gym, shortly after.

What motivated you to become a coach?
Fitness literally changed my physical appearance and my mindset, and I wanted to pass it on and share it in turn. I still feel so proud when I see my clients’ progress.

What are your areas of expertise?
I have several certifications under my belt, but I’d say strength training with an Olympic barbell, kettlebells, and suspension straps (TRX), plus cardio work with running and the ergometers (BikeErg, SkiErg, RowErg).

What disciplines do you practice personally?
I’ve always combined strength training with running. I’ve run four marathons and quite a few half-marathons, and I’ve never stopped training in the gym alongside. More recently, I’ve expanded my practice by taking part in eight HYROX races and my first Gravelman in 2023 (cycling).

What quote motivates you to excel?
“Lead by example.”

Which personality (or athlete) inspires you?
Michael Jordan for his discipline and resilience, and Serena Williams for the strong woman she represents. And many entrepreneurs in sports and beyond who motivate me every day.

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Nicolas Vilalongue

Co-owner & Coach
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When did you start coaching?
I started coaching in 2021, after a career change.

What motivated you to become a coach?
Being able to truly impact people’s lives through sport, drawing on my own experience and showing them how sport can positively change our lives.

What are your areas of expertise?
I come from a strength and conditioning background, so training plans dedicated to running and athletic development particularly interest me.

What disciplines do you practice personally?
Running, trail running, swimming—and rugby for over 10 years. A typical training week looks like this: three strength sessions (including one with high-intensity work), one running session, and another sport such as swimming when possible!

What quote motivates you to push yourself?
“Focus on what you can control.”

Which personality (or athlete) inspires you?
Kobe Bryant for discipline, Bixente Lizarazu for his ability to reinvent himself as an athlete after already reaching the top, and Mathieu Blanchard for mental strength and simplicity.

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Samuel Akroum

Studio Manager & Coach
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When did you start coaching?
I started coaching in 2024. I was trained at FLAG, where I took my first steps in this profession. Today, I’m proud to be identified with it and to uphold its values.

What motivated you to become a coach?
My passion for sport, of course—but above all, a desire to share and motivate with kindness, adaptability, patience, and professionalism. I find great satisfaction in helping my athletes reach their goals and witnessing their progress.

What are your areas of expertise?
Mainly strength training, hybrid training such as HYROX, and kettlebell work.

What disciplines do you practice personally?
I’m a big fan of hybrid training. My goal is to be as well-rounded as possible, so my training is very varied. I’d rather be good at many disciplines than excel in just one. It’s not easy to develop, but it’s essential in my eyes.

What quote motivates you to excel?
“Don’t limit your challenges, challenge your limits.”

Which personality (or athlete) inspires you?
My mother inspires me the most. She has always embodied strength, resilience, and courage. She has always kept her head high and moved forward with determination. Watching her taught me to never give up, to stay strong, and to persevere. She’s my daily role model and the source of my motivation.

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Sophie Sanchez

Coach
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When did you start coaching?
I started coaching in 2024. I completed a BPJEPS (Professional Diploma in Youth, Popular Education and Sport) after earning a degree in journalism.

What motivated you to become a coach?
Passion and the desire to share. When I realized the positive impact of sport on physical and mental health, I wanted to be an active participant and make a difference in people’s lives.

What are your areas of expertise?
I don’t like calling myself an expert in one field, but I’d say weightlifting (and kindness :)).

What disciplines do you personally practice?
I practice CrossFit, so I touch on many things: weightlifting, running, gymnastics, and strength training.

What quote motivates you to surpass yourself?
It’s not a quote, but I tell myself, “I can do it.”

Which personality or athlete inspires you?
Simone Biles, for her story and resilience.

Photo de profil de Anissa Hervieux

Anissa Hervieux

Coach
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When did you start coaching?
I started coaching in 2024 following a career change after 15 years in marketing.

What motivated you to become a coach?
The desire and need to do meaningful work that drives and excites me. I’ve always been athletic, and I’m passionate about helping people push their limits through sport—just as I did.

What are your areas of expertise?
Weight training/muscle strengthening, and I have 10 years of gymnastics experience.

What disciplines do you personally practice?
My training has evolved in recent years to be more complete: weight training, CrossFit, and running.

What quote motivates you to surpass yourself?
“It’s not because things are difficult that we don’t dare; it’s because we don’t dare that they are difficult.”

Which personality (or athlete) inspires you?
Honestly, it’s the people around me who inspire me most—Clélia, Nico, Sam, Alex (my CrossFit mentor), and all the athletes I see progressing every day.

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Julien Lopez

Coach
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When did you start coaching?
I started coaching in 2025, after a career change.

What motivated you to become a coach?
The joy of sharing my knowledge in a field I’m deeply passionate about.
I love learning, exploring, understanding… and passing it on.

What are your areas of expertise?
I come from a CrossFit background, with a particular interest in “functional” movements—those that make sense in daily life. I’m also interested in preventing pain linked to a sedentary lifestyle.

What disciplines do you personally practice?
I practice CrossFit, running, and Hyrox.

What quote motivates you to surpass yourself?
It’s not really a quote, but when I face a challenge I tell myself: “You’ve done harder. So you can do it.”

Which personality (or athlete) inspires you?
Those who truly inspire me aren’t stars—they’re the people around me.

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