HYROX STATION 2 OF 8
The Hyrox sled push: weights, technique and mistakes
The Hyrox sled push is the second of eight stations: you push a loaded sled 50 m, up and down a lane four times. The sled weighs 102 kg for Women, 152 kg for Women Pro and Men, and 202 kg for Men Pro, and each weight includes the sled. Stay low, take short quick steps and keep the sled moving through every turn, because leaving your lane earns a warning and then 15 seconds a time.
What the sled push 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 push is station 2, right after the SkiErg (the ski machine at station 1).
A sled is a weighted frame that slides across the floor. You push it along your assigned lane, which is 12.5 m long: you push to the far line, turn around, push back, and repeat until you have done four lengths. That makes 50 m. The whole sled has to cross each line before you change direction, and the station ends when the whole sled crosses the line on the fourth length.
Hyrox describes the push as a lower-body effort that uses the whole posterior chain (the muscles along the back of your body, such as the glutes and hamstrings), the core and the front of the thigh. It also tells racers to try the sled at least once before race day and to wear shoes with good grip.
- HYROX Singles Rulebook 26/27 (official PDF) checked 18 Oct 2026
- HYROX: The Fitness Race (official site) checked 18 Oct 2026
The sled push 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 weights below include the sled itself.
| Division | Distance | Weight, sled included |
|---|---|---|
| Women | 50 m (4 lengths of 12.5 m) | 102 kg |
| Women Pro | 50 m (4 lengths of 12.5 m) | 152 kg |
| Men | 50 m (4 lengths of 12.5 m) | 152 kg |
| Men Pro | 50 m (4 lengths of 12.5 m) | 202 kg |
- HYROX Singles Rulebook 26/27 (official PDF) checked 18 Oct 2026
- HYROX: The Fitness Race (official site) checked 18 Oct 2026
Sled push technique
Start with the sled and your feet behind the white line, hips low, back flat and arms firm. Take a few small, hard steps to get the sled sliding. A sled that is moving needs less force than one at a standstill, so the first metres of each length are the heaviest.
Two arm positions are common: arms close to straight with the hands low, or arms bent with the chest closer to the sled. Try both in training and keep the one that lets your legs do the pushing.
Drive through the whole foot with short, quick steps. Long strides turn the push into a lunge and slow the sled on every step.
At each line, keep pushing until the whole sled has crossed it, then turn and restart low. Look ahead and steer with small changes at the hands so the sled stays straight in your lane.
Common sled push mistakes
Standing up as the sled gets heavy. A high torso sends more of your push down into the floor than forward into the sled. Drop your hips and keep your chest low, even if the steps get shorter.
Stopping in the middle of a length. A stopped sled is the hardest to restart. If you need a pause, take it at a line, where the sled has to be reset anyway.
Drifting into the next lane. You must stay inside your assigned lane without interfering with a neighbouring one. The first infringement is a formal warning, the second costs 15 seconds, and each one after that costs another 15 seconds.
Starting too hard. The push is station 2 of 8, and six more stations and six more runs come after it. A first length that uses up your breath shows up on the sled pull and on the 1 km run in between.
- HYROX Singles Rulebook 26/27 (official PDF) checked 18 Oct 2026
Where the sled push sits in the race
Run 2 takes you from the SkiErg to the sled. Hyrox says the SkiErg targets the arms, shoulders and core, so the push is the first station built around the legs.
Run 3 starts straight after the push, and the sled pull is station 3. Push at a pace you could repeat, and let the first part of the run settle your breathing before you pick up speed.
Between the run and each station you pass through the Roxzone, the transition area around the stations. You enter and leave each station through marked IN and OUT arches. Going the wrong way through an arch costs 2 minutes.
- HYROX Singles Rulebook 26/27 (official PDF) checked 18 Oct 2026
- HYROX: The Fitness Race (official site) checked 18 Oct 2026
A sled push session to try
This session rehearses stations 2 and 3 back to back, with a 600 m run between them. 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 at the end. |
| Main | 2 rounds. Each round: run 600 m at effort 6, controlled, so your heart rate comes down. Sled push 50 m at race weight and effort 8, with your hips low, driving through the floor, at an even pace and with no sprint over the first metres. Run 600 m at effort 6. Sled pull 50 m at race weight and effort 8, staying low, pulling hand over hand and leaning your weight back into it. |
| Cool-down | Row for 8 minutes at effort 2 with long, smooth strokes. |
The sled push in Complete
Complete starts from your long-term goals, and those goals steer what it recommends each day. Sled work counts like any other session: log it in the app exercise by exercise, with the distance and weight of each push, or bring it in from Apple Health. Roads are Complete’s ladders of targets, which you take on next to your friends. There is a Road for the sled push, and your official race results move it. If you sign up for a Hyrox race, the plan Complete writes trains the stations as well as the runs.
Frequently asked questions
How heavy is the sled in the Hyrox Singles race?
The sled weighs 102 kg for Women, 152 kg for Women Pro and Men, and 202 kg for Men Pro. Each weight includes the sled itself.
How far do you push the sled in Hyrox?
You push it 50 m in total, as four lengths of a 12.5 m lane. The whole sled has to cross the line at the end of each length before you turn, and the station is complete when it crosses the line on the fourth length.
What is the penalty for leaving your lane on the sled push?
You must stay in your assigned lane and not interfere with a neighbouring lane. The first infringement is a formal warning, the second costs 15 seconds, and each one after that costs another 15 seconds.
Does the sled push come before the sled pull?
Yes. The sled push is station 2 and the sled pull is station 3, with a 1 km run between them.