HYROX Sled Push: Weights, Rules, Technique and How to Train It
Training photo: Dan Fahey, Gritty Soldier
Station 2 is where a lot of first-timers learn what HYROX really is. You have just run a kilometer and pulled 1,000 meters on the SkiErg, and now you have to push a loaded sled 50 meters. It is short, it is brutal, and the way you push it decides how your next six kilometers feel.
HYROX Sled Push Weights
| Division | Sled push (sled included) | Distance |
|---|---|---|
| Women | 102 kg (225 lb) | 4 x 12.5 m |
| Men and Women Pro | 152 kg (335 lb) | 4 x 12.5 m |
| Men Pro | 202 kg (445 lb) | 4 x 12.5 m |
Doubles teams push the same load as the matching singles division and split the lengths. Our HYROX Doubles guide covers how to divide them.
The Rules
- Use your assigned lane. A judge points you to a sled lane, and that is the one you push.
- Start fully in the box. Both you and the sled must be completely inside your Racers Box before you start.
- Cross the line before you turn. The sled has to pass the 12.5 meter mark before you change direction.
- Finish all four lengths. The station is done when all four lengths are complete and the whole sled crosses the finish line.
- Penalties: a warning for the first infringement, then 15 seconds for each one after that. Missing a length is a disqualification.
Sled Push Technique
Pick your arm position
There are two common options. Long, locked arms on the high posts put your body at a low angle and let your legs do almost all the work. Bent arms with your chest close to the posts give you more control on a slow carpet. Try both in training. Most people end up with long arms at the start of each length and shorter arms once the sled is moving.
Get low and stay low
Your body should be close to a 45 degree line from heels to head. Standing up tall pushes the sled into the floor instead of forward.
Short, fast steps
Drive through the balls of your feet with short, choppy steps. Long strides look powerful but they stall the sled between steps, and getting a heavy sled moving again is the hardest part.
Keep it moving
Momentum is everything. If you need a break, take it at the end of a length after the sled crosses the line, not halfway down the lane where you will have to restart it from a dead stop.
Breathe
Holding your breath feels strong for five seconds and then empties you. Exhale on each step or every second step.
From the Pro Division
Austen's Race Pointers
Battle Bunker founder Austen Alexander is a Navy veteran and a seven-time HYROX Pro racer. His advice holds whether it is your first race or your fiftieth:
- Don't go out too hot. The first run and the SkiErg feel easy because you are fresh. That is the trap. Hold back early and you will still have legs when the race really starts.
- Slow is smooth, and smooth is fast, especially with your cardiovascular system. Once your heart rate is pinned in the red, getting it back down costs far more time than staying steady would have.
- Take breaks as needed. Do not try to go unbroken on every station. A short planned break on the sleds, the lunges, or the wall balls costs seconds. Blowing up costs minutes.
How to Train the Sled Push
With a sled
- Heavy pushes: 6 x 12.5 m at race weight or heavier, full rest. Builds the strength to keep the sled moving.
- Race pushes: 4 x 12.5 m at race weight, then run 1 km. 3 rounds. This is the station as it happens on race day.
- Ski into sled: 1,000 m SkiErg straight into a 50 m sled push. Teaches you to push on tired arms and lungs.
Our full sled training guide has more push, drag and pull sessions.
Without a sled
- Weighted walking lunges and step-ups build the single-leg drive the push needs.
- Wall drives: lean into a wall at the sled-push angle and march hard for 20 to 30 seconds. It teaches the body position.
- Weighted vest hill walks or stair climbs: the closest home substitute for driving a heavy load forward.
- Heavy squats or leg press once a week keep your base strength up.
Find a gym with real sleds near you in our HYROX gyms by city guide. Practicing on the race-style carpet at least a few times makes a big difference.
Hybrid Weight Vest MK2
Weighted step-ups, hill walks and lunges in a vest build the drive the sled push needs. Adjustable plates, from $199.99.
Shop the Hybrid Weight Vest MK2Common Mistakes
- Sprinting the first length. You still have three more and six stations after that.
- Standing too upright. The sled goes down into the carpet instead of forward.
- Stopping mid-lane. Restarting a stopped sled costs more than slowing down.
- Only training it fresh. On race day you push after 2 km of running and a 1,000 m ski.
See every station in order in what HYROX is, every station and every weight, and put it all together with our HYROX race-simulation workouts and pacing strategy.
Free download
The 8-Week HYROX Training Plan
Four sessions a week, every station covered, the official 2026/27 weights, and garage swaps for the sled and SkiErg. Free PDF to your inbox.
Get the free plan
The Skirmish Training Sandbag
Adjustable from 20 to 40 lb, so it covers the 10 kg (22 lb) race bag for lunges, carries and race-simulation work. 1000D Cordura, made in the USA, $89.
Shop the SkirmishHYROX Sled Push FAQ
How heavy is the HYROX sled push?
102 kg for Women, 152 kg for Men and Women Pro, and 202 kg for Men Pro, with the sled included, under the 2026/27 rulebook.
How far is the HYROX sled push?
50 meters, pushed as four lengths of 12.5 meters.
Do I have to cross the line before turning the sled?
Yes. The sled must pass the 12.5 meter mark before you change direction, and the whole sled has to cross the finish line to complete the station.
How can I train the HYROX sled push without a sled?
Use weighted lunges, step-ups, weighted vest hill walks and heavy squats to build leg drive, and practice the body angle with wall drives. Try to get on a real sled a few times before race day.
Is the sled push the same weight in Doubles?
Yes. Doubles teams push the same load as the matching singles division and split the four lengths between them.
Source: HYROX 26/27 Singles Rulebook. Rules can change between seasons, so check the current rulebook before race day. Battle Bunker is not affiliated with HYROX.
