Competition Sled
The competition sled is the custom weighted sled used for Sled Push and Sled Pull at HYROX races. Loaded to division-specific weights, it is pushed 50 m along turf and pulled back via rope — the most physically demanding equipment in the race.
Definition
The competition sled is the custom weighted sled used at HYROX® races for the Sled Push (Station 3) and Sled Pull (Station 4). It is a steel-framed platform loaded with weight plates that athletes push along a 50-metre turf track and pull back using an attached rope. The competition sled is the heaviest and most physically demanding piece of equipment in HYROX®, often the station where races are won or lost.
Specifications
| Spec | Detail |
|---|---|
| Frame | Steel, low-profile with upright push handles |
| Track surface | Artificial turf, 50 m (push) / 50 m (pull) |
| Push handles | Two vertical uprights, grip height approx. 90-110 cm |
| Pull rope | Attached to sled, athlete pulls from 50 m away hand-over-hand |
| Sled base weight | Approx. 30-40 kg (varies by manufacturer/event) |
Competition Weights (Sled + Plates)
| Division | Sled Push Total | Sled Pull Total |
|---|---|---|
| Men Open / Pro | 152 kg | 103 kg |
| Women Open / Pro | 102 kg | 78 kg |
| Men Doubles | 152 kg | 103 kg |
| Women Doubles | 102 kg | 78 kg |
| Mixed Doubles | 127 kg (push) / 78 kg (pull) | 93 kg |
Weights may vary slightly between seasons. Always check the current HYROX® rulebook.
How It Is Used in HYROX®
Sled Push (Station 3): Athletes grip the upright handles and push the loaded sled 50 m along the turf track. The key technique is a low, forward body angle (45 degrees), driving through the legs with short, powerful steps. Elite athletes complete the push in 30-50 seconds; beginners may take 2-4 minutes.
Sled Pull (Station 4): Athletes stand at one end of the 50-m rope and pull the loaded sled toward them using a hand-over-hand motion. Athletes must remain behind the line - no walking toward the sled. Technique involves an alternating arm pull with a braced core and slight backward lean.
Both stations are separated by a 1-km running segment. The combined sled work is the most metabolically demanding portion of the race.
Home Gym Alternatives
- Prowler sled - the closest home gym equivalent. Load with plates and push on grass, turf, or concrete (with skid plates).
- Tyre drag - attach a rope to a heavy tyre for pulling practice.
- Resistance band sled simulation - attach bands to a fixed point and walk/push away.
- Car push - push a car in neutral on a flat surface (training partner controls the steering and brake).
- Heavy Farmers Carry - does not replicate sled mechanics but develops similar lower body and grip endurance.
HYROX® Context
The competition sled is uniquely challenging because turf friction varies between venues and even between heats as the surface wears. Athletes who train exclusively on smooth gym floors are often surprised by the higher resistance at race venues. To prepare, train on turf whenever possible and practise at weights 10-20 % above race weight to build a strength reserve. Strong back squat and deadlift numbers (1.5x+ body weight) correlate with competitive sled times.
FAQ
Why is the sled so much harder at HYROX® events than in training? Turf friction varies significantly between venues. Worn turf is faster; fresh turf is slower. Temperature and humidity also affect friction. Always train above race weight to build a margin.
What muscles does the competition sled work? Sled Push: quads, glutes, calves, core, shoulders. Sled Pull: biceps, lats, forearms, core, posterior chain. Both are full-body efforts that send heart rate to near max HR.
How should I pace the sled stations? For Sled Push: maintain consistent, aggressive steps. Walking the sled slowly costs more energy overall than pushing hard and finishing quickly. For Sled Pull: establish a rhythm of alternating arm pulls. Avoid stopping mid-pull if possible.
Master the sled with station-specific training plans from ROXBASE.
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