Sled Push Workouts for Hyrox

Current race standard

The Sled Push is station two. Singles racers complete 50 m as four 12.5 m lengths. Listed totals include the sled: Women 102 kg; Women Pro and Men 152 kg; Men Pro 202 kg. Racer and sled start inside the assigned Racer’s Box, remain in the lane, and the entire sled must cross each 12.5 m line before direction changes. The current rulebook does not prescribe station split times, a 25 m out-and-back layout, hand position, torso angle, cadence, stride length or breathing.

HYROX^® Singles Rulebook 2026/27

Why training load is not just kilograms

Sled mass alone does not define resistance. Mechanical research shows that friction changes effective loading, and sled construction and surface affect comparison between sessions. In a study of male high-school athletes, the mass needed to produce the same velocity loss varied widely between individuals. Therefore 60%, 90% or 120% of “race weight” on a different sled and floor is not a standardized intensity. Record the sled, added plates, surface, distance and time or perceived effort, and compare only sufficiently similar setups.

Cahill et al. · sled-push load–velocity profiling · Cross et al. · sled friction and effective loading

Evidence-bounded workout templates

Use templates, not guaranteed prescriptions. For technique, perform short controlled lengths with enough rest to keep lane and line execution consistent. For force-focused work, use a resistance that slows the push while preserving control, then stop before form or speed deteriorates markedly. For station capacity, accumulate repeatable lengths at a manageable resistance and adjust rest from actual recovery. For race-context practice, pair a tolerable run with limited race-standard pushing only after both are manageable separately. These are scalable options; no reviewed HYROX^® trial validates the original exact sets, percentages, weeks or rests.

ACSM 2026 resistance-training position stand · Cahill et al. · sled-push load–velocity profiling · HYROX^® Singles Rulebook 2026/27

Programming and tapering

Progress one or a few variables while accounting for running, other stations, strength work, symptoms and recovery. The ACSM position stand supports progressive, individualized resistance training, not a universal twice-weekly sled schedule or mandatory overload. Sprint-sled reviews concern mostly towing/pulling and sprint outcomes, so they cannot prove that a heavy HYROX^® push programme improves running splits or station time by a fixed percentage. General taper evidence supports reducing accumulated load before competition, but it does not establish a sled session exactly four days out or a fixed two-week HYROX^® taper.

ACSM 2026 resistance-training position stand · Alcaraz et al. · resisted-sled sprint meta-analysis · Bosquet et al. · endurance taper meta-analysis

Technique, alternatives and safety

Choose a body and hand position that lets you push the sled in your lane and across each line under control; no single angle is required by the rulebook. A lighter sled or different surface can support practice, but does not reproduce the race resistance automatically. Squats, step-ups, resisted walks, carts and other pushing tasks may train related qualities, yet none is an evidence-equivalent replacement for the competition sled. Avoid improvised equipment that can tip, roll into traffic or damage the floor. Stop or scale for pain, dizziness, loss of control or an unsafe environment.

HYROX^® Singles Rulebook 2026/27 · ACSM 2026 resistance-training position stand

Frequently Asked Questions

How heavy is the current Singles Sled Push?

Women 102 kg; Women Pro and Men 152 kg; Men Pro 202 kg, all totals including the sled.

HYROX^® Singles Rulebook 2026/27

How long should it take?

The rulebook gives no target split, and no reliable universal range was found. Compare your own valid 50 m efforts on a consistent setup.

HYROX^® Singles Rulebook 2026/27 · Cross et al. · sled friction and effective loading

How often should I train it?

There is no evidence-based universal HYROX^® frequency. Choose a recoverable dose around running, strength and other station work, then adjust from performance and symptoms.

ACSM 2026 resistance-training position stand

Should I train heavier than race weight?

It can be an option, but kilograms do not transfer directly across surfaces and sleds. Use a load you can control and treat “above race mass” as a different stimulus, not a guaranteed buffer.

ACSM 2026 resistance-training position stand · Cahill et al. · sled-push load–velocity profiling · Cross et al. · sled friction and effective loading

What if I have no sled?

Train relevant strength and conditioning with available equipment, but describe these as accessories. No alternative reproduces the race sled, friction, lane and turn requirements exactly.

ACSM 2026 resistance-training position stand · HYROX^® Singles Rulebook 2026/27

Marketing text preserved unchanged

Repz recent seasons of race data shows that the sled push is one of the most undertrained stations relative to the time it steals. Most athletes run more, row more, and ski erg more than they sled. The few who structure dedicated sled push blocks (with progressive load, specific sets and rest periods, and periodised intensity) cut their station times by 15–25% over an eight-week block. This article gives you the structure to do the same.

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How long should my sled push take at HYROX^®? For Open category athletes, 1:15–2:00 is achievable at full fitness; 2:00–3:00 is the realistic range for athletes newer to the station. Sub-1:15 is competitive territory. Repz recent seasons of race data shows that sled push time has more variance than almost any other station, with athletes at equivalent aerobic fitness levels splitting by 45+ seconds depending on whether they have trained sled specifically or not. Training the station consistently is the highest-return action for closing that gap.