The Guide to Racing with Your Squad

If you’ve found yourself Googling “What is Hyrox Relay?“, you’ve just found your perfect entry point into the world of fitness racing. While the standard HYROX is a grueling individual test of grit, the Relay division transforms the competition into a fast-paced, strategic team effort. It’s accessible, it’s high-speed, and honestly? It’s incredibly fun.

Whether you’re a seasoned CrossFit athlete or just looking for a new challenge, here is everything you need to know about tackling the Hyrox Relay.

The Core Concept: Shared Suffering, Shared Glory

At its heart, what is Hyrox Relay? It’s the ultimate “squad goals” fitness competition designed for teams of four.

In a standard solo Hyrox race, one brave soul completes the entire 8km of running and all 8 functional workout stations. It takes heroic effort. In the Relay division, you split that massive workload among four teammates.

To cross the finish line, your team still has to complete the exact same full course (8km run + 8 workouts) in the correct order, but no single person has to shoulder the entire burden.

This makes the Relay division perfect for athletes who want to redline their intensity for shorter bursts rather than pacing themselves for an hour or more. It’s less about pure endurance and more about speed, power, and seamless teamwork.

How the Race is Structured: The Split

The race follows the standard Hyrox format: A 1km Run followed by 1 Workout, repeated 8 times. The magic of the relay is in how you divide that work.

In a team of four, the math is simple: Each team member is responsible for exactly two blocks. A “block” consists of running 1km, and then immediately completing the specific workout station associated with that run.

• Total per person: 2km running + 2 workouts.
• Total for the team: 8km running + 8 workouts.

The Strategic Element: You have flexibility in how you assign these blocks. You do not have to do your two blocks consecutively. Do you have a teammate who is a beast on the SkiErg and the Rower? Let them take Workouts 1 and 5. Have a powerhouse who loves heavy sleds? Put them on Workouts 2 and 3.

You can alternate every other block, or have one person do the first and last blocks while others handle the middle. The strategy is up to you, as long as everyone does their two turns.

The Categories and Who Can Join

One of the best things about Hyrox Relay is that it’s incredibly inclusive. There are no qualification standards—you just sign up.

There are three main team categories based on gender composition:

1. Men’s Relay: Four male athletes.
2. Women’s Relay: Four female athletes.
3. Mixed Relay: Two male and two female athletes.

Teams are further ranked by Age Group. This is determined by the average age of your four participants on race day. Generally, you are competing against teams either Under 40 or Over 40.

The Workouts and Weights: Facing the Gauntlet

A very common question when people ask “What is Hyrox Relay?” concerns the weights. Do you have to lift heavier loads?

The weights in Relay are standardized by gender. This is crucial for Mixed Relay teams: if you are a female athlete in a mixed team, you will use the female weights. If you are male, you use the male weights.

Here is the breakdown of the 8 stations your team will tackle:

• Workout 1: SkiErg (1000m) – All members.
• Workout 2: Sled Push (4 x 12.5m) – Women: 102 kg / Men: 152 kg (includes sled weight).
• Workout 3: Sled Pull (4 x 12.5m) – Women: 78 kg / Men: 103 kg (includes sled weight).
• Workout 4: Burpee Broad Jumps (80m) – All members.
• Workout 5: Rowing (1000m) – All members.
• Workout 6: Farmers Carry (200m) – Women: 2 x 16 kg / Men: 2 x 24 kg.
• Workout 7: Sandbag Lunges (100m) – Women: 10 kg / Men: 20 kg.
• Workout 8: Wall Balls (100 reps) – Women: 4 kg / Men: 6 kg.

The Transition Zone: The Engine Room

The most unique and exciting element of the Relay is the Transition Zone. This is the designated area, usually near the start/finish line, where teammates switch places. Think of it like a pit stop in Formula 1—races can be won or lost here.

The Protocol: Once a team member finishes their workout, they must run back to the transition zone. To officially switch, they must make physical contact—a high-five or a tap on the shoulder—with the next runner.

Strict Rules: The incoming runner must enter the zone, and the outgoing runner cannot leave the zone or start running until that physical tag is made.

Important Note for Back-to-Back Sets: Even if you are scheduled to do two workouts in a row (e.g., you are doing Workout 1 and Workout 2), you must still run through the transition zone after the first workout. You run in, cross the timing mat to register your split, and run right back out.

Key Rules for a Smooth Race

To ensure your team gets a valid time and avoids the dreaded penalty box, keep these essentials in mind:

• Timing Chips: Every team member must wear their own timing chip on their ankle. No chip, no time.
• Running Lanes: The running track usually has fast lanes (left) and normal lanes (right). If you are sprinting your 1km, stick to the left to avoid congestion.
• Movement Standards: The judges are strict. Improper squat depth on Wall Balls or not fully crossing the line on Sleds will result in invalid reps. Do it right the first time.
• Avoid Penalties: Missing laps results in a massive time penalty (3–7 minutes per lap). Doing workouts out of order gets you a 3-minute penalty and you have to redo the missed workout.

Summary: Why You Should Sign Up

So, what is Hyrox Relay? It’s high-energy, it’s strategy-based, and it’s the ultimate test of fitness camaraderie. It forces you to execute your 2km of running and 2 workouts with intensity, relying on smooth transitions and smart planning to climb the leaderboard.

Instead of facing the “Roxzone” alone, you get to share the pre-race nerves, the mid-race pain, and the post-race glory with three of your favorite people.

Don’t just watch the highlights on social media. Grab your squad, pick a city, and sign up. The arena is waiting.

BTW, in the following article you will find all the information about Hyrox Divisions, Weights and more.