Team relay of four
A team format for members who would never race the full course alone. Each athlete does a quarter of the work, so a whole class can enter as teams and still finish inside 75 minutes.
- Legs
- 16 (8 stations)
- Running
- 8 km (4.97 mi)
- Default heats
- 6 lanes every 8 min, 42 starts an hour
- Default time cap
- 90 min
Open this format in the planner
The course
| # | Leg | Work |
|---|---|---|
| 1 | Run 1 | 1 km (0.62 mi) |
| 2 | Ski erg | 1 km (0.62 mi) |
| 3 | Run 2 | 1 km (0.62 mi) |
| 4 | Sled push | 50 m (55 yd) |
| 5 | Run 3 | 1 km (0.62 mi) |
| 6 | Sled pull | 50 m (55 yd) |
| 7 | Run 4 | 1 km (0.62 mi) |
| 8 | Burpee broad jumps | 80 m (87 yd) |
| 9 | Run 5 | 1 km (0.62 mi) |
| 10 | Rowing erg | 1 km (0.62 mi) |
| 11 | Run 6 | 1 km (0.62 mi) |
| 12 | Farmers carry | 200 m (219 yd) |
| 13 | Run 7 | 1 km (0.62 mi) |
| 14 | Sandbag lunges | 100 m (109 yd) |
| 15 | Run 8 | 1 km (0.62 mi) |
| 16 | Wall balls | 100 reps |
How it runs
- The team’s course is the full sixteen legs; athlete 1 does run 1, station 1, run 2, station 2, then hands over to athlete 2, and so on.
- SimDay shows which team member is on each leg on the judge screen and the split card.
Divisions and placeholder loads
These loads are placeholders chosen to be easy to plate in a typical gym. Set your own in the planner; sled loads include the sled.
| Division | Type | Sled push | Sled pull | Farmers carry | Sandbag lunges | Wall balls |
|---|---|---|---|---|---|---|
| Relay Mixed | Relay of 4 | 90 kg / 198 lb | 60 kg / 132 lb | 16 kg / 35 lb | 10 kg / 22 lb | 6 kg / 13 lb |
| Relay Open | Relay of 4 | 125 kg / 276 lb | 90 kg / 198 lb | 24 kg / 53 lb | 20 kg / 44 lb | 9 kg / 20 lb |
How many athletes fit
With the default 6 lanes and a heat every 8 minutes from 09:00. “Done by” adds 75 minutes to the last start — a planning assumption for a typical gym athlete on this course (45–75 min), not a measured figure. Pairs and relay teams take one lane each.
| Entries | Heats | Last start | Done by about |
|---|---|---|---|
| 24 | 4 | 09:24 | 10:39 |
| 48 | 8 | 09:56 | 11:11 |
| 96 | 16 | 11:00 | 12:15 |
Judging this format
- Handover only inside the marked zone; the incoming athlete must touch the next athlete.
- A judge per lane follows the team through the handovers.
Variations
- Teams of two each doing half the course.
- Mixed teams of two women and two men with loads per leg chosen by who does it.
SimDay is independent and not affiliated with HYROX, DEKA or Spartan. Formats here are generic templates.