Hyrox Relay: Teamwork Makes the Dream Work

The HYROX Relay division is the ultimate test of fitness for teams of four. That is the first thing to keep in mind, a team must be formed by 4 athletes.
This indoor fitness race combines running and functional movements to challenge athletes of all levels.

In the HYROX Relay, as in the rest of Hyrox divisions, teams must complete a total of 8 kilometers of running and 8 workout stations, all in a specific order.

Here’s how it works:

• The race begins with a 1 kilometer run.
• Immediately following the run, the team tackles the first workout station.
• This sequence of 1 km run followed by one workout is repeated eight times until all 8 kilometers and 8 workouts are complete.

But what makes the Relay division unique?

• Teamwork: Instead of one athlete doing all 8 kilometers and workouts, each Relay team member is responsible for completing 2 kilometers and 2 workouts. This is important to notice. A team cannot give, for instance, all the running to a specific athlete, just because he/she is a great runner. Everyone must do 2 runs and 2 stations.
• Strategic Planning: The team can decide which two kilometers and workout stations each member will complete. For example, one athlete might do the 1st and 2nd kilometer and workouts, while another might do the 1st and 8th. This allows teams to capitalize on each member’s strengths and strategize for the best possible time.

The same athlete does not have to do the run and the station associated with that run. Each team member in the HYROX Relay must complete 2 kilometers of running and 2 workout stations, that’s the only rule. The team can decide which two kilometers and workout stations each member will complete. For example, one team member can run the first kilometer, and a different team member can complete the first workout station. It is not required for the athletes to do the run and workout consecutively. One person can do the first kilometer and first workout, or they can complete the first and eighth.

Strategize Your Team for Success

One of the most exciting aspects of the HYROX Relay is the strategic element it brings to team fitness.

For example:

• Your strongest runner might take on the first and last kilometer, which are often the most crowded.

• A teammate with a powerful sled push could dominate those stations.

• A burpee broad jump specialist can make quick work of that challenging movement.

This strategic freedom adds a layer of depth to the HYROX Relay, making it not just a test of individual fitness but a true showcase of teamwork and smart planning.

Here you have 3 examples of valid strategies.

Types of Relay Teams and Categories

There are three categories for HYROX Relay teams, based on gender:

• Mens Relay: Teams of four men.
• Womens Relay: Teams of four women.
• Mixed Relay: Teams of two men and two women.

Age Groups

HYROX Relay also has age groups to ensure fair competition:

• -40: For teams with an average age of under 40 years old on the day of the event.
• +40: For teams with an average age of 40 years old or older on the day of the event.

So, you’re ready to take on the HYROX Relay? Here are some key things to remember:

• Communication is key! Teams need to plan and communicate effectively to ensure smooth transitions between runners and workout stations.
• Know your strengths! Strategize and assign kilometers and workouts based on each team member’s strengths.
• Train together! Practice transitions and work on your team’s overall fitness to ensure you’re ready for race day.

The HYROX Relay is a thrilling and challenging experience that highlights the power of teamwork in fitness. So, gather your team, train hard, and get ready to conquer the HYROX Relay!