HYROX competition sled: weights, lanes and training
Total sled weights
| Division | Sled push | Sled pull |
|---|---|---|
| Women Open | 102 kg | 78 kg |
| Women Pro | 152 kg | 103 kg |
| Men Open | 152 kg | 103 kg |
| Men Pro | 202 kg | 153 kg |
The standard Singles table distinguishes Open and Pro. Men Pro do not use Men's Open weights, and Women Pro do not use Women's Open weights. Mixed Doubles uses a 152 kg push and 103 kg pull for both partners. Same-sex Doubles uses its corresponding Open or Pro category's loads.
The lanes are 12.5 m long
Each sled station totals 50 m as four lengths of 12.5 m. A 50 m station does not mean a single 50 m rope or a 50 m straight track. Use the assigned lane and ensure the entire sled crosses the end line before changing direction.
Push is station two, after run two. Run three separates it from the pull. After completing the pull, run four leads to burpee broad jumps. See all race distances.
Pulling within the working area
The 2026/27 rules require the athlete to stay standing and inside the designated working box. Do not pull from a seated or kneeling position. While holding the rope, do not step on the solid front or back boundary lines. Keep the rope in your lane without obstructing other athletes.
After pulling the full sled across the line, move to the opposite end for the next length. Read the official diagrams and follow the judge's instructions rather than improvising a different pulling area.
Matching training to the race
Equal sled mass does not guarantee equal resistance. The sled, contact surface and setup affect how it moves. Linthorne and Cooper (2013) tested surface effects during sled towing in six male rugby players; their findings are not a HYROX® push-time conversion formula. Record total mass, surface and distance when comparing training sessions. If your gym sled has a different empty mass, adding the race's total as plates would overload it relative to that nominal total.
Begin with a load you can move with control on a clear, suitable training lane. Adjust to the actual resistance and your capacity. Training above race mass is an option for an appropriate strength session, not a universal requirement or a guarantee of race readiness.
If a sled is unavailable, discuss general exercise options such as squats, rows and carries with your coach; these do not reproduce the full sled task. For partners, also review the Doubles rules.
Questions
Do the listed weights include the sled?
Yes. The official HYROX® sled push and pull figures are total loads including the sled.
Is the sled pull rope 50 m long?
The prescribed station distance is 50 m in four 12.5 m lengths. That figure does not specify a 50 m rope.
Should every training session use a heavier sled than the race?
No. Select the load for the session, your capacity and the surface. The same mass can feel different on another sled or floor.
Sources
Official Singles rulebook 2026/27, sections 8.2 and 8.3, and Doubles rulebook, section 4.
Was this helpful?