Sled Pull Workouts for Hyrox

Start with the race task

The Sled Pull is station 3, after the third designated run. In Singles 26/27, pull 50 m as four lengths of 12.5 m. Loads including the sled are Women Open 78 kg, Men Open and Women Pro 103 kg, and Men Pro 153 kg. Before starting, athlete and sled must be fully in their respective boxes. Pull standing, not sitting or kneeling. Cross each line with the entire sled before changing ends; while holding the rope, do not step on the solid front or back line of your working box.

HYROX^® Singles 26/27 · §1 / 4.1 / 8.2–8.3

Choose load for your actual equipment

Training percentages refer to total load only if you include the empty sled. For example, 60% of 78 kg is 46.8 kg, less than the 50 kg empty mass of the current Centr competition sled. That target cannot be loaded on that model. Surface and equipment also affect resistance. Choose a manageable load rather than treating a percentage of race weight as a universal starting point.

Centr · competition sled · Cahill 2019 · resisted sprint training · Cahill · thesis · pp36–39

Three optional practice sessions

These are coaching examples, not scientifically validated prescriptions or three sessions to combine. Choose one only if it fits your current ability; shorten it or stop if control deteriorates. Rest between repetitions until ready to repeat the task under control. There is no universal rest time established by the cited sprint research.

Practice option	Example work	Purpose
Single-length practice	2 × 12.5 m = 25 m	Rehearse setup and full line crossing at manageable load
Station rehearsal	2 × 50 m = 100 m; each 50 m is 4 × 12.5 m	Practise all changes of ends with a load already manageable over the full station
Run-to-pull practice	1 km controlled run, then 50 m pull	Explore the transition only after both tasks are familiar; this is not a complete race simulation

Count any extra sled movement used to reset equipment as additional work. Rehearsing four lengths does not mean pulling a continuous 50 m toward your feet and then pushing it back.

HYROX^® Singles 26/27 · §1 / 4.1 / 8.2–8.3 · Cahill 2019 · resisted sprint training

Observe control rather than chasing a universal technique

During practice, note your grip security, ability to remain in the box and completion of each length. A fixed 20–30-degree lean, an 80% effort target and a five-second split tolerance are not universal standards established by the cited work. Small grip muscles do not by themselves prove that grip must fail first for every athlete. A study measuring brief maximal handgrip in a simulated HYROX^® event did not measure rope-grip endurance; it cannot settle that claim.

Brandt 2025 · simulated HYROX^® · Cahill 2019 · resisted sprint training

Accessory work and weekly planning

If sled access is limited, a conventional cable row is a possible general pulling exercise. Use the equipment as intended; a short rope attachment is not a long rope to feed hand over hand, and an improvised rope around a rack is not automatically a suitable setup. The current Centr competition rope is listed at 38 mm diameter. Neither that specification nor a general rowing exercise validates a three-times-weekly grip finisher or an exact transfer to race performance. Plan practice around your existing work and recovery rather than adding all examples. The cited research does not establish a fixed 12-week schedule or mandatory race-week activation session.

ACE · back training · ACE · cable high row · Centr · competition rope · Cahill 2019 · resisted sprint training

FAQ

What are the current Singles Sled Pull loads?

In 26/27, including the sled: Women Open 78 kg, Men Open and Women Pro 103 kg, Men Pro 153 kg. Push and Pull use different prescribed loads.

HYROX^® Singles 26/27 · §1 / 4.1 / 8.2–8.3

Which workout should I start with?

The single-length example is a coaching option if the load and movement are manageable. It is not a required minimum; adapt or omit it according to your ability and preparation.

Cahill 2019 · resisted sprint training · HYROX^® Singles 26/27 · §1 / 4.1 / 8.2–8.3

How long should I rest?

No single rest interval is established here for all athletes. For these practice examples, recover sufficiently to repeat the task under control instead of forcing the original 90-second rule.

Cahill 2019 · resisted sprint training

Can cable rows replace the race station?

They can be used as general pulling work, but these sources do not demonstrate equivalent rope skill or race performance. Use conventional handles as intended and seek opportunities to practise the actual station.

ACE · back training · ACE · cable high row

What race time should I target?

The cited sources do not establish a universal Open or Pro time target. Use comparable personal practice and current event rules rather than an unsupported benchmark.

Cahill 2019 · resisted sprint training · Brandt 2025 · simulated HYROX^®