HYROX Relay

Definition

HYROX^® Relay is a four-person team format where each athlete completes 2 running segments and 2 workout stations in sequence. The team collectively covers the full HYROX^® race -- 8 x 1 km running and all 8 stations -- with each member responsible for one quarter of the total workload. Relay is the most social and team-oriented HYROX^® format, designed for groups of friends, gym teams, or corporate teams.

Requirements & Standards

Relay uses the same station weights as HYROX^® Open. The workload is divided among four athletes.

Key rules:

• Each athlete completes their 2 runs and 2 stations in full. There is no splitting of individual stations.
• Athletes must race in the predetermined order -- no switching mid-race.
• Handoffs occur in the transition area between each athlete's segments.
• Relay teams can be all-male, all-female, or mixed gender. Mixed teams use the appropriate gendered weights for each athlete.
• Teams must decide athlete order before the race, strategically assigning stations to the strongest athlete for each.

Who It's For

• Corporate and social teams: Relay is the most popular format for work groups, gym communities, and social fitness events. Each person runs only 2 km and completes 2 stations, making it very approachable.
• First-time HYROX^® participants: With the lowest individual workload of any format, Relay is the gentlest introduction to HYROX^®.
• Gym marketing and team building: Many gyms enter multiple Relay teams as a community event and marketing opportunity.
• Groups with mixed fitness levels: A team can strategically assign the heaviest stations (sled push, sandbag lunges) to the strongest member.

Typical Relay finish times: 45-70 minutes for competitive teams, 70-100 minutes for recreational teams. The fastest Relay teams benefit from minimal transition time and specialists at each station.

HYROX^® Context

HYROX^® Relay has become a major driver of event participation, particularly at city-level races. It lowers the barrier to entry further than Doubles, requiring only 2 km of running and 2 stations per person. This makes HYROX^® accessible to athletes who might find a full individual race or even Doubles too demanding.

Strategically, the best Relay teams assign athletes based on strengths:

• Put the strongest runner on legs 7-8 to close the race fast.
• Assign the sled push (Station 2) to the most powerful athlete.
• Give the rowing and farmers carry (Stations 5-6) to someone with strong endurance and grip.
• Place the wall balls and lunges (Stations 7-8) with an athlete comfortable with high-rep functional work.

Relay teams can also qualify for the HYROX^® World Championships in the Relay category, adding a competitive edge to what is often a fun, social format. For team strategy and training, see the HYROX^® Workout guide.

FAQ

Can I choose which stations I do in a Relay? Yes, the team decides who takes which position (A, B, C, or D) before the race, and each position is assigned specific stations. Choose strategically based on each team member's strengths.

How many people are on a Relay team? Exactly four athletes. Each person runs 2 x 1 km and completes 2 workout stations. The team cannot have more or fewer than four members.

Is HYROX^® Relay competitive, or is it just for fun? It can be both. Many Relay teams race for fun and team building, but there are also highly competitive Relay divisions with World Championship qualification available. Competitive Relay teams finish in under 50 minutes.

Build your Relay team, assign stations strategically, and track your times with ROXBASE -- the HYROX^® platform for teams and individuals.