Hyrox Sled Pull: Rope Technique, Weight, Workouts & Alternatives
Master the Hyrox sled pull with expert rope technique, weight standards by gender, workout progressions, and alternatives to hit your race-day target time.
Current Singles standard
The Sled Pull is workout station three. Before it, racers complete three 1 km runs, the SkiErg and the Sled Push. The station is 50 m as four 12.5 m lengths. Listed totals include the sled: Women 78 kg, Women Pro and Men 103 kg, Men Pro 153 kg. Surface friction can affect the force required, so identical loaded mass does not guarantee identical feel across venues.
HYROX® Singles Rulebook 2026/27
Movement and lane rules
Use the lane assigned by the judging team. Sled and racer begin completely behind the white line and must stay in their lane. The whole sled must cross each 12.5 m line before direction changes. Run to the opposite end after each length. The racer must remain standing: seated or kneeling pulls are prohibited. Stay inside the Racer’s Box and do not step on its front or back solid line while holding the rope. Keep the rope from impeding adjacent lanes. The first infringement gives a warning; the second and each later infringement adds 15 seconds.
HYROX® Singles Rulebook 2026/27
Training without invented guarantees
The rulebook does not require one grip, hand sequence, stance width, knee angle, torso angle, pull cadence or number of pulls. Practise a standing technique that keeps you inside the box and moves the full sled across every line. Train progressively and account for the surface, rope, sled construction and total programme. The current ACSM position stand supports progressive, individualised resistance training; it does not establish a mandatory weekly above-race-weight session, fixed overload percentage, universal workout or equivalent no-sled substitute for HYROX® performance.
ACSM 2026 resistance-training position stand
Race-day checklist
Confirm your assigned lane and division load. Start behind the line, remain standing and inside the box, control the rope, and wait until the entire sled crosses before changing ends. Complete all four lengths.
HYROX® Singles Rulebook 2026/27
Frequently Asked Questions
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Not every gym has a sled and a 50-meter track. The good news: the pulling movement pattern is one of the easiest to replicate with standard equipment. Repz's training engine contains 216 exercises with prioritized alternatives for every movement. For sled pull specifically, it selects substitutes that match the same muscle groups and endurance demands.
Repz automatically substitutes across four equipment tiers: full HYROX® gym, standard gym, basic/home gym, and bodyweight only. Free weight alternatives are always prioritized over machines. You don't need a HYROX® box to train for HYROX®. For the full list of sled pull swaps ranked by effectiveness, see Sled Pull Alternatives.
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