HYROX STATION 3 OF 8
The Hyrox sled pull: weights, technique and mistakes
The Hyrox sled pull is the third of eight stations: you pull a loaded sled 50 m toward you by its rope, in four lengths of your lane. The sled weighs 78 kg for Women, 103 kg for Women Pro and Men, and 153 kg for Men Pro, and each weight includes the sled. You must stay standing, so no sitting or kneeling to pull, and you may not step on the box lines while you hold the rope. Each rule you break earns a warning and then 15 seconds a time.
What the sled pull is
A Hyrox race has eight rounds. In each round you run 1 km and then do one workout station, so you finish with 8 km of running and eight stations done in a fixed order. The sled pull is station 3, right after the sled push.
A sled is a weighted frame that slides across the floor, and for this station it has a rope. You start inside a Racers Box, a marked working area at each end of your lane, with the sled inside it too. You pull the sled toward you until the whole sled has passed the 12.5 m mark. Then you run to the other end of your lane and pull it back. Four lengths make 50 m.
Hyrox says the pull uses your glutes, back, biceps and the whole trunk (your torso). The sled push before it works the legs, so the pull moves the work to your back and arms.
- HYROX Singles Rulebook 26/27 (official PDF) checked 18 Oct 2026
- HYROX: The Fitness Race (official site) checked 18 Oct 2026
The sled pull standard by division
A division is the group you race in. The Singles race, where you race on your own, has four: Women, Women Pro, Men and Men Pro. Open means the standard race (Women and Men), and Pro uses heavier weights. The sled pull is lighter than the sled push in every division, and the weights below include the sled itself.
| Division | Distance | Weight, sled included |
|---|---|---|
| Women | 50 m (4 lengths of 12.5 m) | 78 kg |
| Women Pro | 50 m (4 lengths of 12.5 m) | 103 kg |
| Men | 50 m (4 lengths of 12.5 m) | 103 kg |
| Men Pro | 50 m (4 lengths of 12.5 m) | 153 kg |
- HYROX Singles Rulebook 26/27 (official PDF) checked 18 Oct 2026
Sled pull technique
Set up inside the Racers Box with your feet wide and your hips low. Lean your weight back against the rope so your whole body holds the sled. A braced stance lets you pull without being dragged forward.
Pull hand over hand: reach, grip, pull the rope to your hip, then reach again. Keep the rope moving without a pause, because a sled that is sliding is easier to pull than one that has stopped.
The rope has to stay in your lane. It may run out of the back of your lane, but it must not get in the way of the lane next to you, so let it fall behind you.
Keep pulling until the whole sled has passed the 12.5 m mark. Then run to the other end of your lane, step into the Racers Box and start again from a low stance.
- HYROX Singles Rulebook 26/27 (official PDF) checked 18 Oct 2026
Common sled pull mistakes
Pulling with the arms alone. The biceps tire first, and the rope slows. Brace with your legs and trunk so your back does the long pull.
Sitting or kneeling to pull. You must stay standing for the whole station, so a seated or kneeling pull is not allowed.
Stepping on a box line. While you hold the rope, you may not stand on the solid line at the front or back of the Racers Box. Know where the lines are before you start.
Letting the rope drift into the next lane. The first infringement of any rule at this station is a formal warning, the second costs 15 seconds, and each one after that costs another 15 seconds.
Stopping the rope. Every pause is a restart of the sled from a standstill. If you need a breath, take it between lengths, as you run to the other end.
- HYROX Singles Rulebook 26/27 (official PDF) checked 18 Oct 2026
Where the sled pull sits in the race
The pull comes after a 1 km run that follows the push, so you arrive with warm, tired legs. Pull from a braced stance and let the legs hold the position while the back does the work.
As on the sled push, do not blow up: going too hard here costs you on the runs that follow. Five runs and five stations still follow the pull, so pull at a pace you can keep for all four lengths. Our advice: once race weight moves cleanly, add short pulls heavier than race weight, stopping when your stance breaks, and train the pull at race weight as a race segment, with a run before and after it.
The burpee broad jumps are next, after run 4. They put your hands and chest on the floor over and over, so a pull that leaves your grip and arms empty makes them harder. Hold back a little on the rope so you can still push off the ground.
The farmers carry is station 6, and Hyrox says it asks for grip strength too. That is one more reason to leave some grip in your hands at the end of the rope.
- HYROX Singles Rulebook 26/27 (official PDF) checked 18 Oct 2026
- HYROX: The Fitness Race (official site) checked 18 Oct 2026
A sled pull session to try
This session rehearses stations 3 and 4 back to back, with a 600 m run between them. It is longer than the race: four rounds make 200 m of sled pull and 160 m of burpee broad jumps, against 50 m and 80 m in the race. Do fewer rounds if four is too many. Race weight means the weight for your division from the table above. Effort runs from 1 (very easy) to 10 (all out).
| Block | What you do |
|---|---|
| Warm-up | Row for 8 minutes at effort 3 with long, easy pulls. Then run 400 m at effort 3, with a few strides (short, quick bursts of faster running) at the end. |
| Main | 4 rounds. Each round: run 600 m at effort 6, controlled, so your heart rate comes down. Sled pull 50 m at race weight and effort 8, staying low, pulling hand over hand and leaning your weight back into it. Run 600 m at effort 6. Burpee broad jump 40 m at effort 8, finding a rhythm you can hold and breathing on every stand-up. |
| Cool-down | Row for 8 minutes at effort 2 with long, smooth strokes. |
The sled pull in Complete
Complete starts from your long-term goals, and the daily recommendation reads your goals, recovery and load, so it needs no plan. A sled session counts like any other workout once it reaches Apple Health or you log it in the app. Roads are Complete’s ladders of targets, which you take on next to your friends. The sled pull has its own Road, which your official race results move.
Frequently asked questions
How heavy is the sled pull in the Hyrox Singles race?
The sled weighs 78 kg for Women, 103 kg for Women Pro and Men, and 153 kg for Men Pro. Each weight includes the sled itself.
Can you sit down to pull the sled in Hyrox?
No. You must stay standing for the whole pull, and pulling from a seated or kneeling position is not permitted.
Can you step on the line of the Racers Box during the sled pull?
Not while you hold the rope. You may not step on the solid line at the front or back of the Racers Box, and you have to stay in your working space at each end of your lane.
How far do you pull the sled in Hyrox?
You pull it 50 m in total, as four lengths of a 12.5 m lane. After each length you run to the opposite end of your lane and pull the sled back, and the station is complete when the whole sled passes the line on the fourth length.