HYROX Relay is a four-person team version of the HYROX fitness race, where each of the four teammates runs 2 x 1 km and completes the two matching workout stations. This guide explains the team setup, how the race flows, divisions and weights, key rules, and how to prepare.
Whether you are a gym crew, a corporate team, or four friends with mixed fitness levels, relay splits the workload so anyone can race. Here is everything you need to know before you sign up.
Quick Answer: A HYROX Relay is a four-person team format where each teammate runs 2 x 1 km and completes the two matching workout stations, so the team covers the full 8 km of running and all 8 stations. Raced in Open-only weights across Men, Women and Mixed divisions, it is the most beginner-friendly way to try HYROX.
Key Takeaways
- Four teammates: A HYROX Relay team has exactly four racers, each running 2 x 1 km and completing two stations.
- Full course shared: The team covers the full 8 km of running and all eight workout stations together.
- Open weights only: Relay has no Pro division, and men push a 152 kg sled while women push a 102 kg sled.
- Beginner friendly: Because only one athlete is active at a time, relay is the most accessible way to try HYROX.
- Transitions matter: A clean handoff in the Transition Zone saves real time and helps you avoid penalties.
What Is a HYROX Relay?
A HYROX Relay is a four-person team format where the standard HYROX race is split between four athletes, with each teammate running 2 x 1 km and completing the two matching workout stations. The team together covers the full 8 km of running and all eight stations, and only one athlete is active at a time.
- Team size: A relay team must have exactly four racers, who can be four women, four men, or a mixed team of two women and two men.
- Per-racer workload: Each Relay Member runs 2 x 1 km and performs the two workout stations that go with those laps.
- No Pro division: Relay is raced with Open weights only, so every relay team uses the standard Open loads.
If you are new to the sport, our What Is Hyrox Fitness Race guide walks through the full race before you jump into the team format.
How Does a HYROX Relay Race Work?
A HYROX Relay works like a standard HYROX race divided into four blocks, where each teammate runs 1 km, completes a workout station, hands off, and then repeats for their second station. The exchange happens in the Transition Zone, also called the Roxzone, with a high-five or timing-chip handoff.
The Transition Zone handoff and timing chip
The Transition Zone is where the relay exchange takes place, and the next athlete can only enter shortly before the handoff. Each athlete wears their own timing chip on an ankle, and the teams must be in the zone before their teammate finishes.
Here is how the official relay flow works in practice.
- Run, station, handoff: Teammate 1 runs 1 km, completes their first station, then enters the Transition Zone to hand off to Teammate 2.
- Alternate pattern: The team keeps repeating the run, station, handoff pattern until all eight runs and eight stations are done.
- Back to back: A teammate may do two runs and two stations consecutively, but they must still run through the Transition Zone after each workout.
This official technical briefing shows the exact relay course and exchange flow.
What Are the HYROX Relay Divisions and Weights?
HYROX Relay offers three divisions: Relay Men, Relay Women and Relay Mixed, and it is raced with Open weights only, meaning there is no Pro relay category. Each of the eight stations uses the same prescribed loads as the Open individual race.
| Workout Station | Relay Women | Relay Men |
|---|---|---|
| SkiErg | 1,000 m | 1,000 m |
| Sled Push (4 x 12.5 m) | 102 kg incl. sled | 152 kg incl. sled |
| Sled Pull (4 x 12.5 m) | 78 kg incl. sled | 103 kg incl. sled |
| Burpee Broad Jumps | 80 m | 80 m |
| Rowing | 1,000 m | 1,000 m |
| Farmers Carry (200 m) | 2 x 16 kg | 2 x 24 kg |
| Sandbag Lunges (100 m) | 10 kg | 20 kg |
| Wall Balls (100 reps) | 4 kg | 6 kg |
Weights per the official HYROX relay race details. In Relay Mixed, each athlete uses the load for their own sex, so women lift the women's weights and men lift the men's weights.
What Rules and Penalties Should You Know?
The relay rulebook is strict about the handoff, the run-through, and the finish, and broken rules usually cost a 2-minute penalty. Teams must start with four racers, and each athlete wears their own timing chip on an ankle.
- One active at a time: Teammates cannot run the laps or do the workout stations together; only the active athlete works.
- Two-run limit: Each teammate completes a maximum of two 1 km runs and two workout stations on their own.
- Station order: The stations must be completed in the correct order from 1 to 8, just like a regular HYROX race.
- Run-through rule: A teammate doing back-to-back stations must still run through the Transition Zone after each workout, or the team gets an automatic penalty.
- Finish order: The relay member who completes the wall balls must cross the finish line first, or a time penalty is added to the team result.
Who Should Race HYROX Relay?
HYROX Relay suits gyms, corporate teams and groups of friends with a wide spread of fitness, because the workload is shared four ways and each person does a small, predictable share. It is the most beginner-friendly way to try HYROX, and only one athlete is active at a time.
- Gyms and boxes: A relay is a great team-building event that lets a whole membership take part.
- Corporate groups: Colleagues with different experience levels can race together without one person carrying the whole load.
- Mixed-fitness friends: Each athlete picks a block that matches their strengths, so everyone contributes.
If you are new to racing, relay is a gentler on-ramp than solo HYROX because the running and stations are split across four people.
How Do You Assign Relay Blocks?
Assign each block to the teammate whose strengths match the two stations, rather than splitting by rank or gut feel. Run a benchmark session four to six weeks out so each athlete tries their proposed block under race loads.
- Block 1 (SkiErg and Sled Push): A strength and upper-body athlete who can handle the heavy sled.
- Block 2 (Sled Pull and Burpee Broad Jumps): A power-endurance athlete with strong pulls and a high work rate.
- Block 3 (Rowing and Farmers Carry): An aerobic specialist with solid technique under fatigue and a strong grip.
- Block 4 (Sandbag Lunges and Wall Balls): A durable athlete whose technique holds late in the race under sustained leg stress.
Rehearse the handoff at race pace so the Transition Zone exchange is fast and confident on race day.
How Should You Train for a HYROX Relay?
Train for a HYROX Relay as an endurance-focused event, because running takes up most of the race and aerobic capacity is a strong predictor of finishing faster [1]. Running-based high intensity intervals help build the engine you need for those repeated 1 km laps [3].
Research in Frontiers in Physiology measured a simulated HYROX and found it took about 86.5 minutes, with the runs around 51 minutes taking longer than the stations at about 33 minutes, and most effort at hard to very hard intensity [1]. Faster finish times correlated with higher VO2max, greater endurance training volume and lower body fat [1].
Because the HYROX structure is fixed at 8 stations and 8 x 1 km runs, pacing and smooth transitions matter as much as raw strength [2]. Running-based high intensity intervals also produced stronger aerobic training responses than cycling intervals in team sport athletes, which supports keeping running central in your plan [3].
- Practice your block: Complete your two stations at race loads after a 1 km run so you rehearse arriving pre-fatigued.
- Rehearse handoffs: Aim for every Transition Zone exchange to stay under five seconds through timed drills.
- Split by strength: Load the sled and carry work onto your stronger athletes and balance the machines across the team.
You can rehearse many relay-style movements at home with a plyo box for jumps, RitFit Olympic bumper plates for loaded work, and kettlebells for carries. For technique, check the kettlebell deadlift guide and the rowing grip guide.
To keep your race prep consistent, browse functional training equipment and bumper plates to build a complete home gym around the movements you need.
How Do You Register a HYROX Relay Team?
Register your four-person relay team through your chosen HYROX event page, choosing the Men, Women or Mixed division and confirming four racers before race day. Wave starts are scheduled at regular intervals and each racer receives an assigned start time.
- Pick a division: Choose Relay Men, Relay Women or Relay Mixed and lock in all four teammates.
- Confirm timing: Note your wave start time and arrive for check-in early on race day.
- Check the venue: Walk the Transition Zone and confirm which weights are pre-loaded at each station.
"We realized that there cannot be just one elite or beginner category. That's why we introduced different categories, including doubles and relay formats, which allow beginners to enter the sport. This has significantly lowered the barrier for newcomers."
Moritz Fürste, Co-Founder and CEO, HYROX
FAQs About HYROX Relay
How many people are on a HYROX Relay team?
A HYROX Relay team is made up of exactly four racers. The four can be all women, all men, or a mixed team of two women and two men. You cannot start the race with fewer than four racers present, and each athlete wears their own timing chip during the event.
How much running does each teammate do in a HYROX Relay?
Each of the four teammates runs two 1 km laps, for about 2 km total, and completes the two workout stations that go with those laps. Together the team covers the full 8 km of running and all eight stations that make up a HYROX race.
What are the HYROX Relay weight divisions?
Relay is raced with Open weights only, so there is no Pro relay category. Men push a 152 kg sled and women a 102 kg sled, farmers carry uses 24 kg per hand for men and 16 kg for women, with similar step-ups in the sandbag lunge and wall ball loads.
Is HYROX Relay easier than racing solo?
Yes for most newcomers, because the work is split four ways and only one athlete is active at a time. Each person handles a small, predictable share of the workload, which makes relay one of the most beginner-friendly ways to try HYROX.
Can one teammate do two stations back to back?
Yes. A relay member may complete two runs and two workout stations consecutively, but they must still run through the Transition Zone after each workout so the timing chip is registered. Missing this run-through triggers an automatic penalty, so keep your handoff simple.
Conclusion
HYROX Relay splits the full race between four teammates, so each person runs 2 x 1 km and tackles two stations while the rest of the team waits in the Transition Zone. With Open-only weights and Men, Women and Mixed divisions, it is the most accessible way to experience fitness racing.
Gather your team, split the blocks by strength, rehearse the handoff, and register for your first relay. Explore fitness equipment to start building your home training setup.
Disclaimer
HYROX is a registered trademark of its respective owner, and this article is educational and not affiliated with or endorsed by HYROX. Consult a qualified coach or medical professional before beginning a new training program, and follow the official rulebook for exact race rules.
References
1. Brandt T, Ebel C, Lebahn C, Schmidt A. Acute physiological responses and performance determinants in Hyrox(©) - a new running-focused high intensity functional fitness trend. Front Physiol. 2025;16:1519240. doi:10.3389/fphys.2025.1519240. PMCID: PMC11994925
2. Rios M, Pyne DB. Integrative Physiological Strategies for Monitoring Demands in Functional Fitness. Sports (Basel). 2025;13(11). doi:10.3390/sports13110381. PMCID: PMC12656209
3. Twist C, Bott R, Highton J. The physiological, perceptual and neuromuscular responses of team sport athletes to a running and cycling high intensity interval training session. Eur J Appl Physiol. 2023;123(1):113-120. doi:10.1007/s00421-022-05053-8. PMCID: PMC9813096
