HYROX Relay: format, rules and how to build a team

HYROX Relay is HYROX for a team of four: each racer runs 2 × 1 km and completes 2 of the 8 stations, one racer at a time, and you decide together who does what. Teammates swap with a high five in the transition zone, and all four cross the finish line together.

Everything below follows the official 26/27 Relay rulebook.

HYROX Relay at a glance

	HYROX Relay
Team	4 racers, all at least 16 on race day
Divisions	Relay Women, Relay Men, Relay Mixed (2 women + 2 men)
Each racer	2 × 1 km runs and 2 stations
Who does what	Entirely up to the team
Weights	Women’s or men’s Open weights, no Pro option
Age groups	Under 40 or 40+, by the team’s average age
Finish	All four cross the line together

How does HYROX Relay work?

The race is the same as any HYROX: 1 km of running followed by a station, 8 times, in a fixed order (SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Rowing, Farmers Carry, Sandbag Lunges, Wall Balls). In Relay, only one teammate races at a time while the other three wait.

1. Start with all four. The whole team must be there at your wave’s start time; starting with fewer than four is not allowed.
2. Run, station, transition. The active racer runs 1 km, completes the station and runs into the transition zone.
3. High-five exchange. The next racer waits in the transition zone, takes the high five and starts their run. The racer who just finished leaves the zone straight away.
4. Repeat until Run 8. Each racer covers 2 runs and 2 stations in total.
5. Finish together. Once the last racer starts the Wall Balls, the other three enter through the Relay entry point at the Wall Ball station and stand under the rig to support them. After the 100th rep, all four run to the finish together.

The transition zone (TZ)

The transition zone is where every exchange happens, and it’s where most Relay mistakes are made:

• Only enter shortly before your exchange. No waiting around in the zone; it’s each team’s job to get the next racer there on time.
• Back to back still means passing through the TZ. If one racer does two runs and two stations in a row, they must run through the transition zone after the first station so their timing chip is read. Skipping it is an automatic penalty.
• Leave once you’ve handed over, so the zone doesn’t get blocked.

Relay weights

Station	Women	Men
Sled Push (50 m)	102 kg	152 kg
Sled Pull (50 m)	78 kg	103 kg
Farmers Carry (200 m)	2 × 16 kg	2 × 24 kg
Sandbag Lunges (100 m)	10 kg	20 kg
Wall Balls (100 reps)	4 kg	6 kg

Distances and reps are the same as in every other division. In Mixed Relay each racer uses the weights for their own sex. The HYROX weights guide has every division side by side.

How to split the race between four

Because each racer takes two runs and two stations, the split is a real tactical choice. Some ways teams think about it:

• Back to back or spread out. Doing your two legs in a row means fewer exchanges; spreading them out gives everyone recovery between efforts.
• Match stations to people. The strongest racers often take the Sled Push and Sled Pull, a good rower takes the Rowing, and someone with strong legs takes the Sandbag Lunges or Wall Balls.
• Think about the runs too. Every station comes after a 1 km run by the same racer, so your fastest runners decide a lot of the time.
• Mixed Relay: with two women and two men on different weights, decide who takes the heavier stations before race day.

Write the plan down, share it with the team and walk through the exchanges once at the venue.

Penalties to avoid

• Missing the transition zone after a station (back-to-back legs): automatic penalty.
• Leaving a station through the “IN” arch: 2 minutes.
• Using equipment or a lane you weren’t assigned: 2 minutes.
• Wrong wave: disqualification.

Penalties can be added for up to 48 hours after the event, so wait for the final results.

Building a Relay team

Finding three people for the same race, wave and division is the hard part of Relay. RoxConnect shows who is going to each HYROX and looking for a Relay team: open a race such as HYROX London or HYROX Melbourne, see who is looking, and message them before you register. Racing as a pair instead? Read the HYROX Doubles guide.