HYROX Formats

Solo, Doubles and Relay – Find Your Racing Style

HYROX offers three unique formats to experience this unparalleled fitness challenge: solo for personal challenges, doubles to share the effort, and relay for team spirit. Discover which one suits you best and prepare to give your all.

HYROX Solo Format: The Ultimate Personal Challenge

The solo format is the authentic HYROX experience: 8.7 km of running and 8 functional stations to conquer alone. No partner to help you, no recovery between exercises – just you, your mindset, and your endurance against the challenges.

What defines HYROX solo?

Unlike doubles or relay, HYROX solo demands constant effort management from start to finish. You must pass through each station in the established order and run 1 km between each exercise. No load sharing, no moment to catch your breath – the intensity remains the same throughout the race.

Divisions and categories

HYROX offers several divisions adapted to different levels and genders. Discover all HYROX divisions and their specifics to know the exact loads, age categories, and choose the division that matches your profile.

Solo format advantages

✓Authentic personal challenge – Test your limits without depending on a partner
✓Mental flexibility – You control 100% of your pace and strategy
✓Elite 15 qualification – Only the solo format qualifies for Majors and World Championships
✓Competitive age rankings – Compete against athletes of your generation

Who is HYROX solo for?

The solo format suits confirmed or experienced athletes ready to face continuous effort. Although technically accessible, don't underestimate the difficulty: many runners who completed a doubles find the transition to solo more demanding than expected. Mental preparation is crucial.

HYROX Doubles (Duo) Format: The Winning Team

HYROX Doubles is the most popular and accessible format, perfect for beginners and competitors alike. Two participants share the entire course: running, stations, and transitions. You run together, motivate each other, and strategically divide exercises to optimize your time.

How does HYROX doubles work?

In doubles, you and your partner run the 1 km together between each station. At each station, you decide how to split the work. It's your call: 50/50 on each exercise, or specialization (one excels at heavy loads, the other at endurance). The effort feels like intense interval training: you alternate physical work and relative recovery based on your station distribution.

Available divisions in doubles

HYROX offers Women, Men and Mixed doubles with specific loads for each team composition. Check the doubles divisions and official loads to know exactly the weights used according to your category.

Winning strategies in doubles

Specialize roles

Don't bet on a systematic 50/50 split. If one partner dominates heavy loads, they focus on sled push and kettlebells. The other handles long distances and repetitions.

Split smart

A 50-meter sled push in one block exhausts you immediately. Alternate in 10-15 meter sections with your partner – it's often faster, cleaner, and saves you from agony.

Maintain precision at wall balls

Wall balls require technique. Switch shooter every 10-15 reps to maintain movement accuracy. This will avoid invalid reps and time losses.

Optimize transitions

The transition zone (ROXZONE) is crucial. Every second counts. Test your handoffs before race day and time your reactions to minimize hesitation.

Doubles format advantages

✓Mutual motivation – You push each other at every moment
✓Relative recovery – While your partner works, you're in light recovery
✓Accessible – Ideal for starting HYROX with confidence
✓Social and fun – Doubles is more entertaining than exhausting
✓Elite 15 qualification – Pro men and women doubles access Majors and Worlds

Who is HYROX doubles for?

Doubles is perfect for everyone: beginners, confirmed athletes, occasional runners. It's the most inclusive format. Looking for your first HYROX? Doubles is your ideal gateway.

HYROX Relay Format: Team Spirit Times 4

HYROX Relay brings together 4 athletes as a team. Each member runs 2 km total (in two 1 km segments) and completes 2 workout stations. It's the ideal format for clubs, friend groups, or companies wanting to experience HYROX together.

HYROX relay structure

Unlike doubles where everyone runs together, in relay each athlete acts alone during their turn. Here's how it works:

•Athlete A runs 1 km, then completes a station
•Athlete A exits the transition zone by touching Athlete B's shoulder
•Athlete B runs 1 km, then completes their assigned station
•This cycle continues until all 8 km and 8 stations are completed

Each athlete handles ~2.2 km of running total, divided into two portions of roughly 1.1 km, separating two work blocks.

Critical relay rules

•Strict order: The 8 stations must be completed in their official order (1, 2, 3... 8)
•Complete block: Each athlete must execute their run immediately followed by their assigned station
•Independence: When it's your turn, you're alone from start to finish of your block – no help
•Transition zone: Only one athlete at a time in the transition zone (ROXZONE)
•Relay handoff: Touch your teammate's shoulder to signal the exchange
•Timing chips: Each athlete wears a timing chip (4 chips per team) to ensure tracking
•Flexibility: An athlete can complete their 2 consecutive blocks or return later in the race

Available divisions in relay

HYROX offers Women, Men and Mixed relays with loads adapted to each team composition. Check the relay divisions and official loads to know the specific details according to your category.

Winning strategies in relay

Specialize by talents

This is the great relay advantage: you can allocate stations by specialty. The natural runner takes burpee broad jumps, the strongest handles sled push and sled pull, the technical one excels at wall balls. Everyone gives their all for their specialty.

Test handoffs before race day

Relay transitions are critical. You can't afford mistakes. Time your reactions, test the order, identify the transition zone. A bad pass can cost 3-4 precious seconds.

Manage recovery between turns

You have time between your turns? Use it to hydrate, breathe, and prepare mentally. When it's your turn, no holding back – you must give everything.

Create an order intelligently

The order of turns isn't random. If an athlete tends to be more tired on later stations, place them earlier. Create a flow that maximizes everyone's energy.

Relay format advantages

✓Maximum accessibility – Each athlete handles only 25% of the work
✓Recovery time – You wait while others run and work
✓Position specialization – Use everyone's strengths
✓Strong team spirit – You motivate each other between turns
✓Ideal for groups – Perfect for clubs, companies, friend groups
✓Inclusive – Even the less experienced can shine in their specialty

Who is HYROX relay for?

Relay suits groups and clubs seeking a collective experience. It's more accessible than solo or doubles since each athlete only runs ~2.2 km. Ideal for diversifying levels within a team.

Direct Comparison: Solo vs Doubles vs Relay

Criteria	Solo	Doubles	Relay
Number of participants	1	2	4
Total distance per person	8.7 km	8.7 km (together)	~2.2 km
Perceived effort	Continuous, intense	Interval, collaborative	Concentrated, then rest
Recovery	Minimal	Yes (when partner works)	Yes (waiting between turns)
Accessibility	Intermediate	High	Very high
Worlds qualification	✓ (Individual)	✓ (Pro Doubles)	✗ (No Elite 15)
Cost per person	Standard	Shared by 2	Shared by 4
Atmosphere	Personal	Motivating	Festive

How to Choose Your HYROX Format?

Decisions by profile

Are you a competitive or ambitious runner?

→ Start with doubles to discover the HYROX experience. Progress to solo once confirmed.

Looking for maximum accessibility and fun?

→ Doubles or relay are your best choices for a first experience.

Want to test yourself 100% alone?

→ Solo is your format. Prepare mentally because it's more demanding than expected.

Organizing a group of friends or a club?

→ Relay creates an unforgettable collective atmosphere. Everyone shines in turn.

Targeting a world qualification?

→ Only solo and Pro doubles give access to Majors and World Championships.

Prepare for Your HYROX Format

Format-specific training

Each format requires adapted preparation. Solo runners must work on continuous endurance, doubles on coordination and specialization, relay runners on explosiveness during their assigned segments.

Discover our personalized HYROX coaching programs aligned with your chosen format to maximize your performance and push your limits. Our expert coaches guide you step by step toward victory.

Registration and HYROX Events

HYROX organizes races in the world's largest cities. Register for your format by choosing your division (Open, Pro, or mixed depending on your format) and prepare for the experience of your life.

HYROX Tickets: Spots sell fast. Create your account in advance and be ready when ticket sales open.

Quick FAQ

Q. Can I switch from doubles to solo?

A. Yes, absolutely. Many start in doubles then progress to solo. It's an excellent evolution.

Q. Does relay count for Worlds qualification?

A. No, only solo and doubles Pro formats qualify for Majors and World Championships via the Elite 15.

Q. Can I do multiple formats in the same HYROX event?

A. It depends on the event's rules and schedule. Check the specific information for your race.

Q. How long does it take to finish a HYROX by format?

A. On average: solo (45-90 min depending on level), doubles (45-75 min), relay (50-80 min). It varies with athlete level.