Sled Push
The sled push is the 1st workout station in every HYROX race. After the opening 1 km run, athletes push a weighted competition sled 50 metres across the venue floor. Open Men push 152 kg total while Open Women push 102 kg.
Definition
The sled push is the 1st workout station in every HYROX® race. After completing the opening 1 km run, athletes enter the Roxzone and must push a weighted competition sled 50 metres across the venue floor. The sled push is widely considered one of the most physically demanding stations in the race because it appears first, when heart rate is already elevated from running, and requires raw lower-body force output against heavy resistance.
In the Open Men's division, the total sled weight (sled body plus plates) is 152 kg; for Open Women it is 102 kg. Pro divisions increase these loads significantly. The surface is typically a smooth indoor floor with Astroturf-style matting, but friction can vary between venues, making this station notoriously unpredictable.
Technique & Form
Proper sled push technique starts with body position. Place both hands on the vertical posts at roughly chest height. Lean your torso forward at approximately a 45-degree angle so that your body forms a straight line from head to heel. Keep your head neutral - looking down a metre or two ahead rather than straight up.
Drive through the balls of your feet with short, powerful steps. Think of each step as a piston: fully extend the hip and knee before pulling the foot back for the next stride. Avoid standing too upright; this shifts the force vector upward instead of horizontally, wasting energy.
Breathing: Exhale forcefully on each drive phase. Avoid holding your breath, which spikes blood pressure and accelerates fatigue.
Common mistakes:
- Gripping the posts too high, which lifts the front of the sled and increases friction
- Taking long strides instead of short, choppy steps
- Starting too fast and burning out within the first 20 metres
- Locking out the arms instead of keeping a slight bend at the elbow
Muscles Worked
Primary:
- Quadriceps
- Glutes (gluteus maximus)
- Calves (gastrocnemius and soleus)
Secondary:
- Hamstrings
- Core (rectus abdominis, obliques, transverse abdominis)
- Anterior deltoids
- Triceps
- Erector spinae
Competition Standards
| Division | Sled Total Weight | Distance |
|---|---|---|
| Open Men | 152 kg | 50 m |
| Open Women | 102 kg | 50 m |
| Pro Men | 202 kg | 50 m |
| Pro Women | 152 kg | 50 m |
Training Tips
If you have access to a sled, perform 6-10 pushes of 20-30 metres at competition weight, resting 60-90 seconds between sets. Do this 1-2 times per week during your HYROX® training block.
Without a sled, front squats at 70-80 % of your 1 RM for sets of 5-8 replicate the upright driving pattern. Pair them with 20-metre walking lunges for unilateral leg drive.
Our athletes typically include a brick session once per week: run 1 km at race pace, then immediately perform 4 x 25 m sled pushes. This conditions the cardiovascular system for the run-to-push transition.
Recommended weekly frequency: 1-2 dedicated sled sessions, plus 2 lower-body strength sessions.
Exercise Alternatives
- Primary: Sled Push
- Front Squat - builds the quad-dominant strength needed for the forward drive
- Dumbbell Front Squat - accessible variation that loads the anterior chain
- Barbell Thruster - combines squat depth with overhead pressing for full-body power
HYROX® Race Impact
Because the sled push is Station 1, it sets the tone for the entire race. A poorly paced sled push can spike your heart rate into zone 5 and compromise performance across the remaining seven stations. Based on our race data, the difference between an elite and a mid-pack sled push is often 60-90 seconds. Athletes who maintain a steady pace - roughly 45-70 seconds for Open Men - preserve energy for the sled pull that immediately follows.
Venue surface friction is the biggest variable. Some floors are faster than others, and warm-up pushes (if available) are the best way to calibrate your effort on race day.
FAQ
How heavy is the HYROX® sled push? Open Men push 152 kg total and Open Women push 102 kg total. Pro Men push 202 kg and Pro Women push 152 kg. These weights include the sled body itself.
What is a good sled push time in HYROX®? For Open Men, a competitive time is under 60 seconds. Elite Pro athletes finish in roughly 30-40 seconds depending on the venue surface. Open Women typically target 50-75 seconds.
Can I train for the sled push without a sled? Yes. Heavy front squats, wall sits, and weighted walking lunges build the quad and glute strength needed. Pushing a car in neutral on a flat surface is another field-tested alternative.
Train for the sled push and every other HYROX® station with structured workout plans inside the ROXBASE app - track your station splits, log exercises, and follow periodised programmes built for race day.
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