Station 2 of 8
HYROX Sled Push: Complete Station Guide
50m (4 × 12.5m lengths) — the heaviest station in the race
The sled push is where HYROX races change shape. It's the shortest station by distance and often the most decisive: the median athlete needs about 3 minutes, elites half that, and underprepared athletes can stand at a stalled sled for 6+. It is almost purely leg strength expressed at a high heart rate — which is why it can't be faked with cardio, and why carpet-specific practice matters more here than anywhere else.
How long should the Sled Push take?
- Beginner: 3:30–5:30
- Average: 2:45–3:30
- Competitive: 2:10–2:45
- Elite: 1:30–2:10
No station has a wider spread relative to its length. Strength standards matter: if you can't back squat roughly your bodyweight (men, Open) the sled will be a wall, not a station.
Official weights & standards
- Open Men: 152 kg total (including sled)
- Open Women: 102 kg total
- Pro Men: 202 kg total
- Pro Women: 152 kg total (same as Open Men)
- Doubles: Same weight as the equivalent singles division, work shared
Technique
- Set your grip low on the poles with arms locked out or bent and braced — pick one and keep it; switching mid-length wastes drive.
- Lean until your body makes one straight line from ankles to shoulders, around 45 degrees — the sled moves when your mass is in front of your feet.
- Drive with full-foot contact and short, powerful steps; sprinting on toes stalls heavy sleds.
- Never let the sled stop mid-length if you can help it — breaking static friction costs double.
- Breathe at the turns: the 3–4 seconds walking around the sled is your only rest. Use it deliberately.
Where athletes lose time
- Arriving with a heart rate of 175 from running the previous 1km too fast — heavy pushing at redline is where races end.
- Standing too upright, pushing with arms instead of bodyweight.
- Taking long strides — heavy sleds respond to cadence, not stride length.
- Never training on carpet: HYROX carpet is slower than gym turf, and the difference shocks first-timers.
Race-day pacing
Slow your preceding run by 10–15 sec/km — it's the cheapest insurance in the sport. On the sled, aim for continuous movement at a sustainable grind rather than explosive bursts with stalls. Doubles teams: split each 12.5m length or alternate lengths; never let the sled sit still during changeovers.
How to train it
- Heavy sled pushes: 6 × 15–20m at race weight or above, full recovery, weekly through your Build phase.
- Compromised: 500m run at race pace → 20m heavy push, 5 rounds.
- No sled? Heavy walking lunges, leg press, and steep-hill sprints are the best substitutes — plus find a sled at least twice before race day.
- Strength floor: work toward a bodyweight back squat (men) / 0.75× (women) — below that, sled speed is strength-limited, not conditioning-limited.
FAQs
How heavy is the HYROX sled push really?
Open Men 152 kg, Open Women 102 kg, Pro Men 202 kg, Pro Women 152 kg — all including the sled itself. On race carpet the effective difficulty is higher than the same load on gym turf, so treat gym numbers with suspicion.
Why did my sled push take twice as long as in training?
Three usual reasons: race carpet is slower than your gym surface, you arrived with a much higher heart rate than in training, and adrenaline pushed your first length too hard causing stalls. Practice at race weight, on carpet if possible, immediately after hard running.