HYROX Relay: the four-person team race explained
HYROX Relay is the team version of HYROX. Four of you do the whole race together: 8 × 1 km of running and 8 stations. Each person runs 2 × 1 km and does two stations. Only one of you is working at any time. You hand over with a high five in the Transition Zone.
Does a full HYROX on your own feel like a bit much? I get that. The Relay is a great way to get a taste of the race. You do a quarter of the work, but you get the whole experience. Below I'll explain how it works, which weights apply in the 2026/27 season and how to train as a team.
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Updated: 2026-11-12
What HYROX Relay is
HYROX is a fitness race with a fixed format. After every kilometre of running there's a station, like the SkiErg, the sled or wall balls. Want to understand the race in general first? Then start with what HYROX is.
In the Relay, you split that race between four people. Everyone does the same amount: two 1 km runs and the two stations that come after them. So you run 2 km and do two stations. The rest of the time you're getting ready or cheering on your team.
| Format | How many | Who does what |
|---|---|---|
| Single | On your own | You do everything: 8 km of running and 8 stations |
| Doubles | Two of you | You run every kilometre together and split the work at the stations |
| Relay | Four of you | Each person does 2 × 1 km and 2 stations, one person working at a time |
People often mix up Doubles and Relay. In Doubles, you're both out on the course for the whole race. In the Relay, you take turns. You can read more about racing as a pair in HYROX Doubles.
How the relay works
The race has eight blocks. Each block is 1 km of running followed by one station. The order is fixed:
- 1 km run, then SkiErg: 1,000 m
- 1 km run, then Sled Push: 50 m (4 × 12.5 m)
- 1 km run, then Sled Pull: 50 m (4 × 12.5 m)
- 1 km run, then Burpee Broad Jumps: 80 m
- 1 km run, then Rowing: 1,000 m
- 1 km run, then Farmers Carry with kettlebells: 200 m
- 1 km run, then Sandbag Lunges: 100 m
- 1 km run, then Wall Balls: 100 reps
You decide as a team who does which two blocks. Sort that out beforehand. Then everyone knows when it's their turn and when to start warming up.
Once your block is done, you head to the Transition Zone. Your next teammate is waiting there. High five, and off they go. So there's never more than one of you working at the same time.
My advice: read the official Relay rulebook together before race day. It explains exactly how the handovers and the finish work. If you know that, you won't lose time looking around on the day.
Weights and distances in the Relay
The distances are the same as in a normal HYROX. For the weights there are two columns: Women and Men. These are the figures from the Relay rulebook for the 2026/27 season. Sled weights include the sled itself.
| Station | Distance or reps | Women | Men |
|---|---|---|---|
| SkiErg | 1,000 m | no weight | no weight |
| Sled Push | 50 m | 102 kg | 152 kg |
| Sled Pull | 50 m | 78 kg | 103 kg |
| Burpee Broad Jumps | 80 m | bodyweight | bodyweight |
| Rowing | 1,000 m | no weight | no weight |
| Farmers Carry | 200 m | 2 × 16 kg | 2 × 24 kg |
| Sandbag Lunges | 100 m | 10 kg | 20 kg |
| Wall Balls | 100 reps | 4 kg | 6 kg |
Women throw the wall ball at a target 2.70 m high, men at 3.00 m. There's no Pro division with heavier weights in the Relay. The rulebook only lists Women, Men and Mixed.
Racing as a Mixed team? Check the rulebook or the event page for your weights before you start training. Weights and rules can change from season to season. Want to know what each station asks of you? Have a look at the eight HYROX stations in order.
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The rules you need to know
A few rules from the HYROX rulebooks for the 2026/27 season are worth knowing before you start:
- Age: everyone on your team is at least 16 on race day.
- No time limit: you don't have to worry about coming in too late.
- Order: you do the stations in the fixed order. Get it wrong and it costs 3 minutes the first time. After that, you're disqualified.
- Finish everything: an unfinished station or a skipped kilometre means disqualification.
- Movement standards: on the first seven stations, a bad rep gets you a warning first. After that, each one costs 15 seconds. At the wall balls there's no warning: a bad rep simply doesn't count.
- Outside help: not allowed, and it costs 2 minutes each time. Same for cooling yourself down with water.
- Kit: closed shoes are compulsory. Gloves are fine, grips aren't. Leave your headphones, phone and earbuds at home.
My advice: practise how you move, because that's what the judges watch. In burpee broad jumps your chest really touches the floor, and you jump and land with both feet at the same time. In the lunges your back knee touches the floor every rep. In wall balls your hips go below your knees. Get that right and the judges won't need to correct you.
Putting a team together
A Relay team is four women, four men, or two women and two men. Your age group depends on the average age of the four of you: under 40 or 40+.
Then the split. Be honest about who's good at what. This is how I'd do it:
- Give the sled to your strongest teammate. Sled Push and Sled Pull are blocks 2 and 3, so one person can take both.
- Put someone with good cardio on the SkiErg and the rower, blocks 1 and 5.
- Burpee broad jumps and lunges need strong legs and a stubborn streak. Give those to whoever doesn't give up easily.
- Farmers carry and wall balls suit someone with strong hands and shoulders.
That's an example, not a rule. Is one person doing two blocks back to back? Check the rulebook for how the handover works in that case.
Want to race with colleagues? A team of four works really well for that, and plenty of people search for a HYROX company challenge. Check the event page to see which categories your race has, whether there's a separate corporate category and how to sign up. Friends or training buddies work just as well, of course. A shared goal makes training a lot more fun.
Training together as a team
Two kilometres of running and two stations sounds doable. But you're going at full speed, with your team waiting for you. That feels very different from an easy jog.
- Train your own blocks. Run 1 km at race pace and go straight into an exercise that's close to your station. Rest a bit, then do the same for your second block.
- Learn all the movements. Then you can still swap the split around if that works out better.
- Build strength. Pushing, pulling, lunges and wall balls get easier with stronger legs. Squats and deadlifts help with that.
- Practise the handover. Agree where you'll stand and how you'll spot each other coming in. A few seconds per handover add up.
- Run through the race together once. Then everyone knows how long the wait is and when to start warming up.
The biggest mistake is starting too fast. You've only got 2 km, so it feels like you can go all out. But after that kilometre there's still a station waiting. So run just a little slower than you think you can.
Planning all this yourself is pretty tricky. How far do you run, how heavy do you lift, how long do you rest? With us, you don't have to figure that out. The workout's ready when you walk in and a coach keeps an eye on your technique.
Never trained like this before? No problem. Every exercise is scaled to your level, and you build up step by step.
How to prepare with Hybrid Endurance
Our Hybrid Endurance classes prepare you really well for a HYROX event. You train strength and cardio in one class, with a coach who steps in where you need it.
Hybrid Endurance runs on Tuesday from 18:00 to 19:00, on Wednesday from 13:00 to 14:00 and from 20:00 to 21:00, and on Sunday from 12:00 to 13:00. Check the schedule to see what fits your week. You can read more about the class on the page about hybrid training in Amsterdam East.
And just bring your teammates along. Training together makes it easier to actually show up. You'll also see straight away who's strong at what, which helps when you split the blocks.
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Frequently asked questions
Does everyone in a Relay team do the same amount?
Yes. Each team member runs 2 × 1 km and does two stations. You choose together who does which blocks.
Where can you do a HYROX Relay in the Netherlands?
In the 2026/27 season there are races in Utrecht (26 to 30 November 2026, Jaarbeurs), Amsterdam (22 to 24 and 27 to 31 January 2027, RAI) and Rotterdam (1 to 4 April 2027, Ahoy), among others. The event page shows which divisions race on which day.
How much does a HYROX Relay cost?
That depends on the event and on when you sign up. You'll find the current ticket prices on the official event page of the race you pick.
Can you do a Relay if you've never done HYROX before?
Yes, it's actually a great way in. You do a quarter of the race and your team has your back. Do train your own blocks properly and know the movement standards, so you can start with peace of mind.
Is HYROX harder than CrossFit?
It's mostly different. HYROX is the same race with the same stations every time, while CrossFit changes from day to day. In both, you decide how hard it feels through your pace and your weights. More on that in HYROX vs CrossFit.