Guide
HYROX Relay, explained
Relay is the gentlest way into HYROX: a team of four, and each racer runs 2 km and does 2 stations.
Updated Sun, Oct 18, 2026
How it works
- Teams of four: all women, all men, or two women and two men.
- Each racer runs 2 × 1 km and does 2 stations. Which ones is up to the team.
- You can do your two legs back to back, or tag out and come back later.
- The stations stay in the normal race order.
Relay weights
| Station | Women | Men |
|---|---|---|
| SkiErg, 1,000 m | No load | No load |
| Sled Push, 50 m (4 × 12.5 m) | 102 kg (225 lb) | 152 kg (335 lb) |
| Sled Pull, 50 m (4 × 12.5 m) | 78 kg (172 lb) | 103 kg (227 lb) |
| Burpee Broad Jumps, 80 m | No load | No load |
| Rowing, 1,000 m | No load | No load |
| Farmers Carry, 200 m | 2 × 16 kg (2 × 35 lb) | 2 × 24 kg (2 × 53 lb) |
| Sandbag Lunges, 100 m | 10 kg (22 lb) | 20 kg (44 lb) |
| Wall Balls, 100 reps | 4 kg (9 lb) | 6 kg (13 lb) |
Picking your legs
Give the sleds to your strongest legs, the SkiErg and row to whoever has the best engine, and the wall balls to someone who has practised them. Because each leg is short, you can race it hard: train 1 km at a strong pace straight into your station.
Questions
How far does each person run in HYROX Relay?
2 km: two of the eight 1 km runs, each followed by its station.
Is HYROX Relay good for beginners?
Yes. Each racer covers a quarter of the race, so it's a good first taste of HYROX for a team of friends or a gym group.
Get a plan built for your first race
Answer four questions and Cheetah gives you a week-by-week plan for your level and equipment.
Read next
Which HYROX division for your first race?Open, Pro, Doubles or Relay? The differences between HYROX divisions in plain English, and which one to pick for your first race.Read the guideHYROX Doubles for first-timersHow HYROX Doubles works: you run every km together, one partner works at a time, and you split the reps. Weights, rules and a 12-week partner plan.Read the guideHYROX weights for 2026/27Every HYROX station weight for 2026/27 in kg and lb: Open, Pro, Doubles and Relay, from the official rulebooks, plus wall ball target heights.Read the guide