Sled push
/ slɛd pʊʃ / · noun
Also: weighted sled push, pushing the sled
Pushing a weighted sled across a fixed distance using a vertical or horizontal handle, primarily driven by the legs. In a HYROX race, the sled push is station 2: performed immediately after the first 1 km run.
HYROX standards
- Pro Men: 50 m · 152 kg total (sled + plates)
- Pro Women: 50 m · 102 kg total
- Open Men: 50 m · 102 kg
- Open Women: 50 m · 76 kg
- Doubles + Mixed: 50 m, partners can alternate as needed
Surface friction varies between venues: turf is faster than rubber. This is a known variable that affects pacing strategy by 10-30 seconds across the field.
Movement breakdown
- Hand position: grip the high handles (vertical posts) at chest level. Lower handles increase quad demand and drop pace.
- Body angle: aim for 30-45° forward lean. Too upright = no horizontal force; too low = back fatigue + no leg drive.
- Leg drive: alternate-leg drive ("tripod" form) is faster than two-foot push for most athletes. Drive through the toes, not the heels.
- Breathing: short, sharp exhales with each leg drive. Holding breath builds intra-thoracic pressure that hurts sustained pace.
Common mistakes
- Going out too hard: attempting to sprint the first 10 m blows the quads. The sled push is the second-most-likely station to derail a HYROX time.
- Wrong handle: swap to the low handles only if you're under 5'4" / 162 cm or the high handles physically don't suit your reach.
- Too upright: standing tall feels easier but transmits force vertically rather than horizontally. Lean in.
- Resting standing up: if you rest, drop the handles and shake out: don't lean on the sled. Resuming from a static lean wastes 4-6 seconds.
Training stimuli
- Strength endurance: sled-push intervals at race weight, 50 m repeats with 30-60s rest. Builds the leg-drive muscular endurance specific to the station.
- Power: heavier sleds (race weight + 25%) for shorter distances (20-30 m) build the explosive leg drive that opens up pace.
- Specific tempo: 50 m at a target time (e.g., "Pro M sub-25s") with 60s rest, multiple rounds. Sharpens pacing under fatigue.
Equipment notes
HYROX uses TorqueFitness Tank M2 sleds. Most commercial gyms have a different sled with different friction characteristics: train at a HYROX-affiliated gym in the final 4 weeks if possible. See the HYROX entry for affiliated-gym criteria.
Sources
- HYROX Official Athlete Guide 2026
- Acute physiological responses to a high-intensity sled-push protocol in trained athletes