HYROX Relay: 4 Athletes, 8 Blocks, 1 Race
HYROX Team Relay follows the standard HYROX race structure: 8 x 1km runs alternating with 8 workout stations. The difference is that a team of 4 athletes splits the work. Each team member completes exactly 2 blocks, where 1 block equals 1km of running plus 1 workout station. That means each person runs 2km total and completes 2 of the 8 stations. The 8 stations in order are: SkiErg (1000m), Sled Push (50m), Sled Pull (50m), Burpee Broad Jumps (80m), Rowing (1000m), Farmers Carry (200m), Sandbag Lunges (100m), and Wall Balls (100 reps). Team categories are Men's Relay, Women's Relay, and Mixed Relay (2 males + 2 females). Age groups are Under 40 and Over 40, determined by the average age of all four team members. Relay is the most popular entry format at HYROX events and the best starting point for athletes new to the sport, because each person only faces 2km of running and 2 stations rather than the full 8km and 8 stations of an individual race.
Relay Weights, Categories, and Rules
Station weights match Open singles. Relay uses the same weights as the Open individual division. Sled Push: 152kg for men, 102kg for women. Sled Pull: 103kg for men, 78kg for women. Farmers Carry: 2x24kg for men, 2x16kg for women. Sandbag Lunges: 20kg for men, 10kg for women. Wall Balls: 6kg ball with 100 reps for men, 4kg ball with 100 reps for women. SkiErg, Rowing, and Burpee Broad Jumps have no weight difference. In Mixed Relay, gender-specific weights apply to each athlete individually: female team members use female weights regardless of the team composition.
Transition zone rules are strict. When one athlete finishes their block, the next athlete cannot start until they make physical contact in the transition zone. This means a high-five, a tap, or any deliberate touch between the outgoing and incoming runner. Both athletes must pass through the transition zone. Even if the same athlete is running back-to-back blocks, they must still run through the transition zone between blocks. Failure to follow transition rules can result in time penalties.
Block assignment is flexible. The 8 blocks do not need to be completed in a fixed person order. You can assign any team member to any block, as long as each person completes exactly 2 blocks total. Blocks assigned to the same athlete do not need to be consecutive. This flexibility is the foundation of relay strategy: you match athletes to the stations that suit their strengths.
Penalties exist for rule violations. Missing a running lap results in a 3 to 7 minute time penalty added to the team's finish time. Completing workout stations out of order results in a 3-minute penalty plus the requirement to redo the station correctly. These penalties are severe enough to eliminate any time saved by skipping or cutting corners. Follow the rules precisely.
Team Strategy: Assigning Blocks and Building Your Relay Plan
- Match athletes to their strongest stations. This is the single most important strategic decision. Identify each team member's two strongest workout stations and assign them accordingly. A strong rower should take the Row block (station 5). A powerful athlete should take the Sled Push (station 2) or Sled Pull (station 3). Someone with grip endurance should take Farmers Carry (station 6). Someone with leg endurance should take Sandbag Lunges (station 7) or Wall Balls (station 8). The SkiErg (station 1) suits athletes with strong upper-body endurance. Burpee Broad Jumps (station 4) reward athletes with explosive hip extension and coordination.
- Give each athlete rest between their two blocks. Each person does 2 blocks out of 8. Ideally, those 2 blocks should not be consecutive. If one athlete runs blocks 1 and 2 back-to-back, they complete 2km of running and 2 stations with zero recovery, while the other three rest for the first quarter of the race. A better approach: spread each athlete's blocks apart so they get at least 1-2 blocks of rest in between. For example, Athlete A does blocks 1 and 5, Athlete B does blocks 2 and 6, Athlete C does blocks 3 and 7, Athlete D does blocks 4 and 8. This gives every athlete 3 blocks of rest between their legs.
- Front-load your fastest runners. The first two 1km runs set the tone for the race and position your team in the field. Put your fastest runners on blocks 1 and 2 to establish an early position. In crowded HYROX events, an early position means less congestion at workout stations, which can save significant time on Sled Push and Sled Pull where lane queuing occurs.
- Consider station order and fatigue pairing. Some station combinations are harder than others. Blocks 2 and 3 (Sled Push + Sled Pull) are both heavy leg-dominant stations. If the same athlete does both, their legs will be destroyed for the second sled. Blocks 6 and 7 (Farmers Carry + Sandbag Lunges) both tax grip and legs. Avoid giving one athlete two stations that fatigue the same muscle groups unless they are separated by rest blocks.
- Practice transitions before race day. The transition zone handoff is a potential time leak. Practice the high-five handoff so the incoming athlete is already moving when contact is made. The outgoing athlete should finish their station, run directly to the transition zone, and the incoming athlete should be waiting at the zone entrance, ready to go. A sloppy transition costs 10-20 seconds each time, and with 7 transitions in a relay, that can add up to over 2 minutes.
- Analyse each runner's efficiency to optimise assignments. When your team has athletes of similar ability, the difference in block assignment comes down to running efficiency and station-specific speed. Understanding each team member's running gait, cadence, and foot strike pattern helps identify who will perform best on which run segments. A tool like Arion running analysis provides data on each athlete's running mechanics, helping you assign the longer or more demanding run legs to the most efficient runners on your team.
- Stabilise feet for heavy relay stations. Sled Push, Sled Pull, Farmers Carry, and Sandbag Lunges all place heavy loads through the feet and ankles. In relay, athletes hit these stations after a hard 1km run with less overall race fatigue than singles but at higher intensity, which means more force through the feet on each rep. Excessive foot pronation under these loads wastes energy and increases injury risk. A structured insole like the Shapes HYROX Edition provides a stable platform during heavy station work, maintaining foot alignment under the sled loads and carry weights that define the relay workout stations.
FAQ
How does the HYROX relay format work?
HYROX Team Relay is a 4-person race. The race follows the standard HYROX format of 8 blocks, where each block is a 1km run followed by a workout station. Each of the 4 team members completes exactly 2 blocks, meaning 2km of running and 2 workout stations per person. Athletes tag in and out at a transition zone with a required physical contact (high-five or tap). Blocks can be assigned to any team member in any order, as long as each person does exactly 2.
How many blocks does each person do in HYROX relay?
Each person completes exactly 2 blocks. One block consists of a 1km run followed by one workout station. So each team member runs a total of 2km and does 2 of the 8 workout stations. The two blocks assigned to one person do not need to be consecutive, which gives teams strategic flexibility in assigning blocks based on athlete strengths and recovery needs.
What are the transition zone rules in HYROX relay?
The outgoing athlete must make physical contact with the incoming athlete in the designated transition zone. A high-five or tap is required. Both athletes must pass through the transition zone. Even if the same athlete is running consecutive blocks, they must still run through the transition zone between blocks. Failure to complete a proper handoff can result in time penalties. The incoming athlete cannot begin their run until contact is made.
What weights are used in HYROX relay?
Relay uses the same weights as the Open individual division. Sled Push: 152kg men, 102kg women. Sled Pull: 103kg men, 78kg women. Farmers Carry: 2x24kg men, 2x16kg women. Sandbag Lunges: 20kg men, 10kg women. Wall Balls: 6kg / 100 reps men, 4kg / 100 reps women. In Mixed Relay, each athlete uses the weight corresponding to their gender, so female athletes on a mixed team use the female weights.
Is HYROX relay good for beginners?
Yes. Relay is the most popular HYROX entry format and the best way to experience HYROX for the first time. Each person only runs 2km total (compared to 8km in singles) and only does 2 workout stations (compared to 8). The team environment provides support and motivation, and athletes can be matched to their strongest stations. Relay also allows athletes to gauge the intensity of HYROX before committing to a full individual race.
What happens if you miss a lap in HYROX relay?
Missing a running lap results in a time penalty of 3 to 7 minutes added to the team's total finish time. The penalty is severe and will cost more time than the lap itself would have taken. Completing workout stations out of order adds a 3-minute penalty plus the requirement to redo the station. All penalties apply to the team time, not individual splits. Follow the course and station order precisely to avoid these costly penalties.
