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Race guide

HYROX Relay: how a team of four should split the course

In a HYROX Relay each of four racers takes two runs and two stations. How to assign legs, handle changeovers and get the best from your team.

Tony Chan

The HYROX Relay splits the full course between a team of four. Each racer typically covers two runs and two stations. It is a great way to try HYROX, to race with friends, or to compete if a full race is not possible for you yet. The exact format for the current season is in the official rulebook.

How it works

Each team member completes their part of the course, then tags the next person. The team’s time is the total from the first run to the last wall ball. Each racer’s section is short enough to push hard.

Assigning the legs

Look at which stations fall in each section and match them to your team:

  • The first section includes the SkiErg and sled push — a good fit for someone strong and fast.
  • The second section includes the sled pull and burpee broad jumps — a strong, determined racer.
  • The third section includes the row and farmers carry — someone with a strong engine and grip.
  • The final section includes the sandbag lunges and wall balls — someone with good leg endurance who can finish under pressure.

Check the current rulebook for the exact split, as it can change.

Go harder than you would alone

Because each racer only covers part of the course, you can push much harder than in a full race. Your runs can be close to your best pace, and you can attack your stations. Just leave enough to finish your section strongly.

Changeovers

Know exactly where the changeover happens and be ready early. Warm up so you can start hard. A slow changeover wastes time your teammates worked for.

Warming up in turns

Your race may be spread over a long period. Plan warm-ups so each person is ready when their turn comes. The last racer may wait a long time; they should stay warm and not start the warm-up too early.

Supporting each other

When you are not racing, cheer for your teammates. It helps more than you would expect.

Training as a team

Train together if you can, and practise your sections at race pace. Each racer should practise their stations after a hard run.

A good first step

The Relay is a good introduction to HYROX. If you enjoy it, the full race or Doubles is a natural next step. See HYROX Open vs Pro and HYROX Doubles.