HYROX Team Relay: The most intense team format of HYROX

Anabel Avila

October 22, 2025

Do you feel like competing as a team and giving your all?

The HYROX Team Relay format is a modality that combines strategy, collective work and physical demand. Find out how it works, what to consider and how to prepare yourself to perform at your best.

summary

Equipment 4 athletesThe relay can be 4 men (Men's Relay), 4 women (Women's Relay) or mixed (Mixed Relay).
Each member completes 2 km run + 2 workouts
The competition consists of 8 blocks of 1 km run + workout interspersed (total 8 km + 8 workouts).
There are categories by gender and age groups (-40 and +40 years old, according to the average age of the team).
Key strategy: distribute the workouts according to each person's strengths.
Transition protocols, movement standards and compliance with regulations are important to avoid penalties.

What is HYROX RELAY?

HYROX Relay is a form of the HYROX competition in which four athletes compete as a team to complete the same standard course as in the other categories, but sharing the work.

How does the HYROX Team Relay work in detail?

Teams and categories

Each team consists of 4 members.
Categories available: Men's Relay, Women's Relay, Mixed Relay.
Age groups: -40 years and +40 years, calculated with the average age of the 4 members on the day of the event.

Career development

The team must complete: 8 blocks of “1 km run → 1 workout”, which adds up to 8 km run + 8 different workouts.
Each athlete performs 2 km run (i.e. 2 career blocks) and 2 workouts.
After each kilometer, the corresponding workout must be performed. It is not mandatory that the same athlete performs both blocks consecutively. For example, one can do blocks 1 and 8.

Transition zone

Only one team member may be in the transition zone at a time.
When a change is made between athletes:
- The outgoing athlete enters the zone, performs the gesture (“pat on the shoulder or hand”) with the following.
- Only then can the next athlete leave.
Even if the same athlete does two workouts in a row, must pass through the transition zone for your chip to mark the exit/entry.

🏋️‍♀️ HYROX Team Relay - Official Table of Workouts, Weights, Standards and Penalties

Rotate the cell phone to see the table better

Workout	Distance / Reps	Men's Relay	Women's Relay	Mixed Relay (according to athlete)	Standards and penalties
SkiErg	1.000 m	1.000 m	1.000 m	1.000 m	Damper on 6, feet on platform, raise arm at finish.
Sled Push	4 × 12,5 m	152 kg	102 kg	Male: 152 kg Female: 102 kg	Penalty of 3 min. for push not completed.
Sled Pull	4 × 12,5 m	103 kg	78 kg	Male: 103 kg Female: 78 kg	Penalty of 3 min. for incomplete section.
Burpee Broad Jumps	80 m	80 m	80 m	80 m	Strict execution. At 2nd infraction → 5 m distance penalty.
Row (Rowing)	1.000 m	1.000 m	1.000 m	1.000 m	Damper at 6, feet in support. Ends when reaching 1,000 m.
Farmers Carry	200 m	2 × 24 kg	2 × 16 kg	Male: 2 × 24 kgFemale: 2 × 16 kg	Penalty of 30 sec. if incorrect grip (side grip).
Sandbag Lunges	100 m	20 kg	10 kg	Male: 20 kgFemale: 10 kg	Knee must touch the ground. Leave the bag on the ground → penalty or disqualification.
Wall Balls	100 reps	6 kg at 3.00 m	4 kg at 2.70 m	Male: 6 kg / 3 mFemale: 4 kg / 2.7 m	Throw to target with correct technique. No reps for poorly hit target.

Penalties and sanctions

Incomplete race laps: penalty of 3-7 minutes per lap.
Incorrect order of workouts: 3 minutes penalty; if more than one order error → disqualification.
Kilometer or workout not performed → disqualification.
Failure to comply with movement standards or incorrect use of the zone → time or distance penalties.
Mandatory anti-doping policy and standard of conduct.

Who is this format ideal for?

For new participants who want to “enter” the HYROX world without facing a complete individual format.
For company teams, boxes, groups of friends looking for a collective challenge.
For athletes with specific strengths (e.g. someone with a great push for Sled Push) who can contribute as a team.
For those who enjoy tactical work and coordination more than just individual performance.

Key tips for competing well in Team Relay

Team trainingPractice transitions, change zone rehearsal, quick exchange. Fluidity makes a difference.
Define workout distribution according to skills: Look at the official weights and reps (see previous section) and assign to each athlete what is best suited.
Simulate the race + workoutDo workouts with 1 km of running + a workout, to adapt body and mind to the change of pace.
Know the rules to avoid silly mistakes: Familiarize yourself with the transition zone, the movement standards, the penalties. It's not just “running and lifting”, it's also precision.
Make a good transition strategyThe outgoing athlete must enter the zone and make the “touch” to the next athlete. If you delay, you lose time.
Care for the technique of workoutsBecause a wrong repetition may result in distance or time penalties, or even disqualification.
Stay informed about equipment and logistics: The chip is correctly positioned (ankle), it complies with the standard of allowed and disallowed accessories.

Advantages of HYROX Team Relay over other formats

Format	Level of physical demand	Intensity	Estimated time*
Singles (Individual)	Very high	High	1 h - 1 h 15 min
Doubles (pairs)	High (half of individual work)	High	50 - 60 min
Team Relay (4 people)	Average with respect to the individual	Very high for pace and strategy	~40 - 50 min

*Estimates according to equipment level, subtracting change logistics.

Team Relay allows the effort to be spread out, reduces individual wear and tear, but requires good coordination and technique.

Format	Participants	Work per athlete	Ideal for...
Singles	1	100 % of travel	Advanced athletes
Doubles	2	50 % each	Couples with good physical background
Relay	4	25 % each (2 workouts + 2 km)	Teams, beginners, companies

Conclusion

HYROX Team Relay is a perfect modality if you want to compete as a team, combine strategy and physical effort, and live the HYROX experience with your teammates. By knowing well the rules, the official standards and training as a team, you can enjoy the most and get a great performance.

Frequently asked questions about HYROX Team Relay

Can I compete with inexperienced friends in HYROX Relay?

Yes, you don't need to be a professional athlete. All you need is a minimum of preparation and a desire to work as a team.

Are there male, female and mixed categories in HYROX groups?

Yes, it can be a male, female or mixed team. The distribution of exercises is free.

Is it mandatory for everyone to do the same number of workouts?

No. They can be distributed as the team wishes. You only have to cover the 8 exercises between the 4 of you.

Can I compete in Doubles and Team Relay on the same day?

Yes, but it is not recommended if you do not have good recovery. Accumulated fatigue can affect your performance.