HYROX Relay, Explained

A HYROX Relay (aka: HYROX Team Relay) is a great way to experience a race with 3 of your friends, and share both the running & station work. In a HYROX Relay, you build a team of 4 members, and each athlete is responsible for 2 runs and 2 stations. Each athlete ends up completing about 2.2km of running and 25% of the station work.

We’ll discuss the format of a HYROX Relay, the rules, the weights for each gender, and provide you with some average times to help you set a goal.

At the end, we even include some general pricing and what to be prepared for when it comes time to register.

HYROX Relay Format

So how does a HYROX Relay work? The running & stations are the same as all HYROX races, but you build a team of 4, and each athlete is responsible for 2 runs & 2 stations, or 25% of the overall work.

• The full race consists of the same 8.7km of running & same 8 stations as all HYROX races
• Each athlete runs about 2.2km in total, split up into two 1.1km sections
• Your team decides which 2 stations each athlete completes
• Each athlete must complete the run immediately preceding their assigned station
• Each athlete is on their own during their run + station
• Non-working team members wait in a transition zone, where they are tagged in by their teammate after he/she finishes their station

The Race Flow

Here’s an example of how a typical HYROX relay race unfolds:

1. Teammate A will start the race in the start tunnel, and run the first 1km
2. They will enter the Roxzone, and run to the start of the ski
3. They will enter the ski station and perform a 1000m ski
4. They exit the ski station, then exit the Roxzone
5. Teammate A will then run until they reach the Relay Transition Zone
6. At this point, Teammate A will tag Teammate B
7. Teammate B starts their 1km run
8. Teammate B will enter the Roxzone, and run to the start of the sled push
9. Teammate B completes the sled push, exits the station and the Roxzone, and runs to tag the teammate that will be completely station 3

This pattern continues until each athlete has completed 2 runs and 2 stations.

Need a refresher on the station order? Here are the 8 HYROX stations, explained.

The 3 teammates that are NOT performing the final station, wall balls, can meet their teammate at the wall ball station. They must not interfere with any other teams, or help their teammate, but they are allowed to cheer on their fellow athletes.

Once your teammate completes their 100th wall ball, you join them and cross the finish line together! 🎉

Curious about 2-person teams? Check out our guide to HYROX Doubles →

Rules

The rulebook for a HYROX Relay is a little different from that of a HYROX Doubles or solo race. The movement standards are the same, but there are some extra things to keep in mind.

• Your team must complete the runs and stations in the designated order
• Each team member must complete a run, immediately followed by the next station
• Each team member must complete 2 runs & 2 stations
• A team member may complete both runs & stations consecutively, or they can tag a different team member and come back to complete a run+station at a later time

Relay Transition Zone

This is where the transition from one relay team member to another takes place.

• Only one non-working team member is allowed in the transition zone at a time. The other 2 members must stay out of the zone.
• The team member who is up next is only allowed to enter the transition zone shortly before the exchange.
• IMPORTANT: If a team member is doing 2 runs & stations back-to-back, they must run through the transition zone between each leg.

The relay transition will go like this:

1. Team Member 1 is almost finished with their station work
2. Team Member 2 is now allowed to enter the transition zone
3. Team Member 1 finishes their station work and runs into the transition zone
4. Upon entering the transition zone, Team Member 1 taps Team Member 2 on the shoulder
5. Team Member 2 takes off on their run, and Team Member 1 promptly exists the transition zone

The relay transition zone is located inside the Roxzone. Once the next Team Member is tagged in, they will exit the Roxzone through the OUT arch to begin their run.

Timing Chips

In all HYROX Relay races, every team member must have a timing chip. In other words, each Relay team has FOUR timing chips. This helps HYROX make sure each athlete completed 2 runs & 2 stations, and passed through the transition zone at the appropriate time.

The timing chip must be worn on your ankle at all times during the race. Either ankle is permitted.

Divisions (Men, Women, Mixed)

There are 3 total HYROX Relay divisions:

• Men’s Relay (4 men)
• Women’s Relay (4 women)
• Mixed Relay (2 men, 2 women)

• See HYROX weights for all divisions here →

HYROX Mixed Relay

All HYROX Mixed Relay teams are made up of 2 men & 2 women.

In the Mixed Relay, all men use the men’s weights and women use the women’s weights. The same goes for wall ball target height.

• Jump to weights ↓

HYROX Men’s Relay

HYROX Men’s Relay teams consist of 4 male athletes. All 4 men use the men’s Open weights.

HYROX Women’s Relay

HYROX Women’s Relay teams consist of 4 female athletes. All 4 women use the women’s Open weights.

Weights

Here’s a chart that lists the HYROX Relay weights for both men & women. Regardless of which division you’re in (men, women, mixed), all men use the men’s weights and all women use the women’s weights.

Unlike HYROX Mixed Doubles, where both the man & woman use the men’s weights, in a Mixed HYROX Relay race, the men use men’s weights and women use women’s weights.

All distances are the same as all other HYROX disciplines, and are no different for men & women.

Workout Station	Women’s Weights	Men’s Weights
Ski – 1000m	–	–
Sled Push – 50m	102 kg / 225 lbs	152 kg / 335 lbs
Sled Pull – 50m	78 kg / 172 lbs	103 kg / 227 lbs
Burpee Broad Jumps – 80m	–	–
Row – 1000m	–	–
Farmer’s Carry – 200m *	16 kg / 35 lbs	24 kg / 53 lbs
Sandbag Lunges – 100m	10 kg / 22 lbs	20 kg / 45 lbs
Wall Balls – 100 reps †	4 kg / 9 lbs	6 kg / 13 lbs

* Weight listed is for each hand
† Men throw to a 3,00m (10 ft) target. Women throw to a 2,70m (9 ft) target.

Age Groups

HYROX Relay age groups are determined by:

• the age of the athletes on race day, and
• the average age of all 4 team members

For example, if your team member’s ages are 20, 20, 30, and 30, that totals 100. 100 divided by 4 equals 25. Your team’s average age is 25, and you would be in the U40 age group.

HYROX Relay Age Groups

There are only two age groups for the HYROX Relay division:

• U40 (16-39)
• 40+

World Championship

HYROX Relay divisions ARE NOT represented at the HYROX World Championship each year. At end individual HYROX event, the top 3 relay teams in each age group receive podium recognition, along with flags that denote their placing at the event.

But there is no qualification system for relay teams at this time.

Mixed Team Relay Invitational

The one exception to this is the mixed team relay invitational, which first debuted at the 2024 HYROX World Championship in Nice, France.

HYROX invites 20 teams, each team representing their country. They appoint a team captain, and that person is responsible for fielding a team of 4 to represent their country at HYROX World Championships.

The teams are usually stacked, which makes for an exciting race. To learn more, see who’s competing in the 2025 HYROX Relay Invitational.

Strategy

There are different ways to approach a HYROX relay race, but typically, you’ll want to match up your athletes with their best station. If someone is really good at the sled push and wall balls, those are the two stations they should ideally be assigned to.

The only time this doesn’t make sense is if an athlete is really good at two back-to-back stations. While absolutely within the rules, it’s rare that you have the same athlete complete 2 stations in a row. Most relay teams like to give all their athletes at least one run & station of rest before they tackle their second leg.

Times

We’ll include some average times for each HYROX Relay division below. A majority of athletes fall into this range, but there is no time cap on the race, so you can take as long as you need.

• The average time for HYROX Mixed Relay is between 1:05-1:20. An elite level time for HYROX Mixed Relay is under 54 minutes.
• The average time for HYROX Men’s Relay is between 0:55-1:10. An elite level time for HYROX Men’s Relay is under 49 minutes.
• The average time for HYROX Women’s Relay is between 1:10-1:30. An elite level time for HYROX Women’s Relay is under 57 minutes.

Ticket Price

• One athlete purchases all 4 tickets for the team, and pays the entire price
• They can either fill in the other 3 athlete’s information, or have a link sent to each athlete for them to fill it in

Registration

When registering for a HYROX Relay, you should have some basic information about your teammates ready:

• First & last name
• Date of birth
• Email address

You can provide additional information about your teammates if you have it, but if not, you can have an email sent to them to finish personalizing (or finalizing) their ticket. This additional information includes:

• Phone number
• Address
• Nationality

Schedule

Every HYROX event has its own schedule.

• At multi-day HYROX events, the relay races could fall on any day at any time. Typically, HYROX provides a provisional schedule which includes the order of races each day. The official schedule & wave times are released 3-4 days before the event.
• At single day HYROX events, the relay races are typically the final races of the day. They usually start around 8 or 9pm.