Sled Push Hyrox Race Tips

Know what comes before and after

In Singles, the opening sequence is run 1, 1,000 m SkiErg, run 2, then Sled Push. Each designated run is 1 km. After the push come run 3 and Sled Pull; six stations remain after station 2. For season 26/27, total push loads including the sled are Women Open 102 kg, Men Open and Women Pro 152 kg, and Men Pro 202 kg.

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

Complete four lengths, not one continuous push

The station is 50 m in four lengths of 12.5 m, with changes of ends. Stay in your assigned lane and push the entire sled across the line before changing ends. Complete all four lengths. A strategy based on never stopping for a continuous 50 m does not match this layout. Follow the judge’s instructions rather than leaving when the front of the sled reaches the final line.

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

Use a plan you have rehearsed

As a coaching suggestion, approach under control, establish a secure position at the poles and use steps you can repeat. Rehearse this at manageable load before racing. No cited study establishes 45 degrees, 80–100 steps per minute or 80–85% effort as the universal solution; a sub-60-minute target does not validate a 90% effort rule. Heart-rate zones also cannot be assigned to everyone from the same absolute beats-per-minute range.

Cahill 2019 · resisted sprinting · Ribeiro 2024 · CrossFit pacing · Jamnick 2020 · exercise intensity

If the sled stops

Do not treat a pause as a reason to force an uncontrolled restart. As a practical cue, reassess your grip, footing and position before trying again, and ask the judge if you are unsure about the task. The sources do not establish a universal three-to-six-second cost per stop or a guaranteed restart from leaning farther forward. Stop exercise and seek help if you develop chest pain, dizziness or feel very unwell; a forced exhalation is not a substitute for responding to warning symptoms.

Cahill 2019 · resisted sprinting · NHS · exercise warning symptoms

Keep mental cues simple

You can choose a familiar self-talk cue such as “finish this length” as an optional mental routine, while remaining aware of the lane and judge. Endurance psychology research supports some psychological skills, including self-talk and goal setting, but does not establish a specific five-metre gaze target as optimal for HYROX^®. After the station, continue through the marked route to run 3 at an effort you can control. There is no verified universal requirement to run the first 200 m exactly 5–10 seconds per kilometre slower.

McCormick 2015 · endurance psychology · HYROX^® Singles 26/27 · §1 / 4.1 / 8.2 · Ribeiro 2024 · CrossFit pacing

Rehearse the correct sequence

For athletes already able to manage the component tasks, an optional rehearsal of the opening sequence is 1 km run, 1,000 m SkiErg, 1 km run, then four 12.5 m pushes. Adapt or shorten it to your preparation; this is a coaching option, not a prescribed race-intensity session. A SkiErg-to-run-to-push block omits the first run, and a 3–5 km run alone is not the same sequence. Record equipment, surface, load and pauses when comparing practice. These sources do not establish median/top-quartile sled splits or a guaranteed 15–30-second technique gain.

HYROX^® Singles 26/27 · §1 / 4.1 / 8.2 · Cahill 2019 · resisted sprinting · Ribeiro 2024 · CrossFit pacing

FAQ

What weight applies to Men Pro?

For HYROX^® Singles 26/27, Men Pro push 202 kg including the sled. Women Pro push 152 kg. These are not the old FAQ values of 122 kg and 92 kg.

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

How many times do I change ends?

The 50 m station consists of four 12.5 m lengths. Change ends between lengths only after the whole sled crosses the line.

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

Should I keep pushing no matter how I feel?

No. Maintain control and respond to warning symptoms. Stop and seek help for chest pain, dizziness or feeling very unwell.

NHS · exercise warning symptoms

What effort percentage should I use?

The cited CrossFit study does not establish a HYROX^® sled-push percentage. Choose a plan rehearsed for your ability and adjust to the conditions.

Ribeiro 2024 · CrossFit pacing

What is a good Sled Push split?

No verified population benchmark is provided here. Compare your own attempts under similar conditions and avoid treating an unsupported percentile as a race target.

Cahill 2019 · resisted sprinting · Ribeiro 2024 · CrossFit pacing