Hyrox Sled Push Distance Explained
The sled push distance in HYROX is 50m — the second station, pushing a weighted sled across the venue floor after the first 1km run.
Definition
The HYROX® sled push distance is 50 metres - the same across every division, gender, and race format. Athletes push a weighted sled from a marked start line to a finish line at Station 2, immediately following the first 1 km run.
How It Works
After completing the opening 1 km run, athletes enter the workout area and approach the sled push station. The sled sits on a smooth floor surface with a 50 m lane marked by lines or barriers. Athletes push the sled the full 50 m, ensuring it completely crosses the finish line. The distance does not change between Open, Pro, or Elite 15 - only the weight on the sled varies.
Sled Push Distance by Division
| Division | Distance | Notes |
|---|---|---|
| Open (Men & Women) | 50 m | Consistent across all divisions |
| Pro (Men & Women) | 50 m | Same distance, heavier sled |
| Elite 15 (Men & Women) | 50 m | Same distance, same weight as Pro |
| Doubles | 50 m | One partner pushes the full 50 m |
| Relay | 50 m | One team member per station |
Rules & Regulations
- The sled must fully cross the finish line for the station to count as complete.
- Athletes push from behind the sled using the mounted handles.
- The sled must travel in a forward direction within the marked lane.
- If the sled drifts out of the lane, judges will instruct you to correct course.
- There is no time limit for the station specifically, but the overall time cap applies.
Why It Matters
At 50 m, the sled push is a short but intense effort. The relatively brief distance means the focus should be on sustaining maximum power output rather than pacing conservatively. For most athletes, the sled push takes 30-90 seconds depending on division weight and fitness level, making every second of momentum loss costly.
Tips & Strategy
- Explode off the start. The sled is hardest to move from a dead stop. Build maximum momentum in the first 5 m and maintain it.
- Use body angle to your advantage. Lean forward at approximately 45 degrees, keeping your arms extended and driving through your legs.
- Practise the exact distance. Measure 50 m in your training venue - many athletes overestimate the distance and misjudge their pacing.
- Transition quickly from the run. The shift from running to pushing is jarring on fatigued legs. Simulate this in training with brick sessions.
- Check the venue surface. Different venues have different floor types. Practise on both smooth and slightly rough surfaces if possible.
FAQ
Is the sled push distance the same for all divisions? Yes. The sled push distance is 50 metres in every HYROX® division - Open, Pro, Elite 15, Doubles, and Relay.
How long does the sled push take? Most Open athletes complete the 50 m sled push in 45-90 seconds. Pro and Elite athletes with heavier sleds may take 30-70 seconds depending on strength levels.
Does the sled push distance change at World Championships? No. The 50 m distance is standardised across all HYROX® events globally, including World Championships.
Log your sled push times and track improvements over your season on ROXBASE.
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