The sleds come second and third in a HYROX race, and they are where first-timers lose the most time. Here are the official weights and the technique that makes the biggest difference.
Official weights
From the HYROX 26/27 rulebook. All weights include the sled.
| Division | Sled Push (50m) | Sled Pull (50m) |
|---|---|---|
| Women | 102kg | 78kg |
| Women Pro / Men | 152kg | 103kg |
| Men Pro | 202kg | 153kg |
Both are done in 4 Γ 12.5m lengths in an assigned lane.
Sled push technique
Body angle. Get low, with your body close to 45 degrees and arms either locked or bent close to the handles. The lower you are, the more of your push goes forward instead of down.
Short, fast steps. Long strides waste force. Drive through the balls of your feet with quick, short steps.
Keep it moving. Starting a stopped sled is the hardest part. Pausing mid-lane costs more than slowing down.
Turn efficiently. At each end, walk around to the other side quickly rather than resting first.
Sled pull technique
Brace and sit back. Feet planted, hips low, weight back. You are using your legs and back, not just your arms.
Hand-over-hand rhythm. Long, steady pulls beat short frantic ones. Find a rhythm and hold it.
Manage the rope. Keep the rope tidy behind you so you are not stepping on it.
Stay in your zone. You have to stay within the pulling area for your lane; check the rules at the race briefing.
Common mistakes
- Standing too upright on the push. The most common one. Get lower.
- Going out too hard on the first length. Two fast lengths and two crawling ones is slower than four steady ones.
- Feet sliding inside the shoe. On the push, every step is a hard drive into the floor. If your foot slips inside the shoe, part of that drive is lost. A snug sock with grip on the sole holds the foot against the insole. More in feet slipping on the sled push.
- Never practising on a real sled. Gym sleds and race sleds on race carpet feel different. Practise on whatever is closest to race conditions.
Training the sleds
- Heavy pushes: 4β6 Γ 12.5m at or slightly above race weight, full rest.
- Race-pace pushes: 4 Γ 12.5m at race weight, minimal rest, then a 1km run.
- Pulls: same structure. Add rows and deadlift variations on strength days.
See the full block in our six-week HYROX plan.
Frequently Asked Questions
How heavy is the HYROX sled push?
50m at 102kg for women, 152kg for men and women pro, and 202kg for men pro, including the sled.
How heavy is the HYROX sled pull?
50m at 78kg for women, 103kg for men and women pro, and 153kg for men pro, including the sled.
Should I push with straight or bent arms?
Either works. Most people are faster with arms bent close to the handles and the body low.
Why do my feet slip on the sled push?
Usually a combination of smooth sock, sweat and a hard forward drive. A snug sock with a grip sole and firm lacing reduces how much the foot moves.