Guide
How do you get faster on the sled push?
You get faster on the sled push by training heavier than race weight, by building enough leg strength and by keeping the sled moving. Getting a stationary sled moving takes more force than keeping it rolling: in a measurement study, static friction was about 30% higher than dynamic friction. In the race you push 4 × 12.5 m, with 102 to 202 kg including the sled.
In short
- You push 50 m in 4 stretches of 12.5 m, with 102 to 202 kg including the sled.
- Every stop means a new start, and starting takes more force.
- For slower athletes, strength stations cost relatively a lot of time.
- Train at about 115% of your race weight.
- Try the real sled at least once before your race.
What are the rules and weights?
You push the sled 50 m, in 4 stretches of 12.5 m. That is in the season 26/27 rulebook. You are assigned a lane. Sled and athlete start fully behind the white line. The sled must be completely past the 12.5 m line before you change direction.
| Division | Weight including sled |
|---|---|
| Women Open | 102 kg |
| Men Open and Women Pro | 152 kg |
| Men Pro | 202 kg |
Anyone who leaves the lane or breaks another rule gets a warning first and then a 15-second penalty each time.
How much time can you gain here?
For many people, more than at other stations. Brandt and colleagues (2025) found that the sled push took recreational athletes in Open a median of 2.1 minutes, one of the fastest stations. But Rappelt and colleagues (2026), who analysed seven seasons of Pro results, saw that strength stations such as the sleds cost slower athletes relatively a lot of extra time. Their conclusion: you need enough strength not to lose time at those stations. Beyond that, more maximal strength gives less and less.
If you doubt whether your sled push is a weak point, look at your per-station prediction on predicting your HYROX finish time.
Why must the sled keep rolling?
Because starting takes more force than pushing on. Andre and colleagues (2013) measured the friction of a sled at different weights. On average, static friction was 0.43 and dynamic friction 0.33. So getting a stationary sled moving takes about 30% more force than keeping it rolling. That study used a different sled and surface than a HYROX race, but the principle is the same: every stop means a new start.
| Moment | What you do |
|---|---|
| Start | Sled and you fully behind the white line, then get moving in one go |
| On the way | Better to push on slower than to stop and restart |
| Turning point | Sled fully over the line, then straight back the other way |
| Doubles | Swap every 12.5 m so the resting partner steps in fresh |
How do you train strength for the sled push?
With heavy sled training, above your race weight. In the Benchmrk strength plan, sled training is 5 × 15 m at about 115% of your race weight, with 2 minutes' rest. Research on young athletes (Cahill and colleagues, 2020) showed that 8 weeks of sled pushing, twice a week, improved acceleration, most with the heaviest sled. That was about sprinting, not HYROX, but it shows that heavy pushing works for the first metres.
On top of that, Benchmrk trains your legs with exercises for your weakest stations, building up to your race weight. How often to do strength next to running is in how often to train per week.
What does a sample session look like?
An example for someone in Men Open (race weight 152 kg), in the base phase.
| Part | Content |
|---|---|
| Warm-up | Easy jog and a few light sled lanes |
| Sled push | 5 × 15 m at ~175 kg total, 2 min rest |
| Core | 3 × 45 s plank + 3 × 10 Copenhagen per side |
In the compromised running phase you do the sled push in your sim, straight after a stretch of running. That shows you how your legs react to the run afterwards. See building a HYROX simulation.
What if you do not have a sled?
Use a substitute that loads your legs in the same way. In a regular gym, Benchmrk uses 20 m of heavy walking lunges with dumbbells or a barbell. Outside, that is 4 × 20-second hill sprints or 20 m of bear crawl. HYROX itself recommends trying the sled push at least once before your race, with shoes that grip. More substitutes are on training for HYROX without a HYROX gym. For the station after it, read sled pull technique.
How Benchmrk does it
If you say in the intake that the sled push is a weak station, you get station strength for the sled every week, building up to your race weight. Your prediction shows how much time you lose there now. If you have no sled, the app picks a substitute exercise for the place where you train.
Frequently asked questions
How heavy is the sled push in HYROX?
According to the rulebook, 102 kg for Women Open, 152 kg for Men Open and Women Pro, and 202 kg for Men Pro. That includes the sled.
How long does the sled push take on average?
In the study by Brandt and colleagues with 11 recreational athletes in Open, the median was 2.1 minutes. It was one of the fastest stations.
Why is stopping on the sled push so expensive?
Getting a stationary sled moving takes more force than keeping it rolling. In a measurement study, static friction was about 30% higher than dynamic friction.
How do you train the sled push without a sled?
With heavy walking lunges with dumbbells or a barbell, or outside with 20-second hill sprints. Do try a real sled at least once before your race.
Which shoes do you use for the sled push?
Shoes with good grip. HYROX itself recommends investing in them.
Sources
- HYROX Singles Rulebook, season 26/27 (accessed on 22 October 2026)
- HYROX – The Fitness Race (accessed on 22 October 2026)
- Brandt et al. (2025), Frontiers in Physiology (accessed on 22 October 2026)
- Rappelt et al. (2026), Longitudinal performance development in PRO and ELITE HYROX competitions, Frontiers in Physiology (accessed on 22 October 2026)
- Andre et al. (2013), Determination of friction and pulling forces during a weighted sled pull, J Strength Cond Res (accessed on 22 October 2026)
- Cahill et al. (2020), Influence of resisted sled-push training on the sprint force-velocity profile, Scand J Med Sci Sports (accessed on 22 October 2026)