Guide
What is the best technique for the sled pull?
Pull the sled hand over hand towards you while staying on your feet in the Racers Box, at the end of your lane. Keep the rope in your own lane and do not step on the box lines. Keep pulling until the sled is fully over the line, then walk to the other side and pull it back. In total you pull 4 × 12.5 m, with 78 to 153 kg including the sled. Chalk is allowed at this station.
In short
- You pull 4 × 12.5 m, with 78 to 153 kg including the sled.
- You stand in the Racers Box and may not sit or kneel.
- Do not step on the box lines while you hold the rope.
- Chalk is allowed at the sled pull.
- Train with heavy sled pulls and rows, and keep your grip fresh.
What are the rules of the sled pull?
You pull the sled 50 m, in 4 stretches of 12.5 m. According to the season 26/27 rulebook, these rules apply:
| Rule | What it means |
|---|---|
| Racers Box | You work from a box at the end of your lane |
| Lines | While you hold the rope, you do not step on the front or back line of the box |
| Standing | You may not sit or kneel while pulling |
| Turning | The sled must be fully over the 12.5 m line; then you walk to the other side and pull back |
| Rope | The rope stays in your lane; it may stick out at the back, but must not hinder anyone |
| Chalk | Allowed, only the chalk at the station |
First offence: a warning. After that, a 15-second penalty each time.
| Division | Weight including sled |
|---|---|
| Women Open | 78 kg |
| Men Open and Women Pro | 103 kg |
| Men Pro | 153 kg |
Which technique do you use?
Hand over hand, standing in the box. You grab the rope with one hand, pull, reach on with the other hand and so keep one continuous movement. That is also how Benchmrk trains it in the strength session for this station.
Two things make the difference:
- Keep the sled moving. Getting a stationary sled moving takes more force than letting it keep gliding. In a measurement study by Andre and colleagues (2013), with a sled that was pulled on a rope, static friction averaged 0.43 and dynamic friction 0.33. That is a difference of about 30%. Short pauses cost more than they seem to.
- Stay in your box. If you step backwards over the line while holding the rope, you get a warning and then a penalty. Learn in training how much room you have.
At the turn you walk to the other side of your lane. That is a few seconds of walking; keep the pace up. Make sure the rope stays in your lane.
How much time does the sled pull cost?
In the study by Brandt and colleagues (2025) with recreational athletes in Open, the sled pull took a median of 2.6 minutes. That was longer than the sled push (2.1 minutes), but shorter than most other stations. Rappelt and colleagues (2026) analysed seven seasons of Pro results. The sled pull was among the stations where placing shifted most relative to the final ranking. For slower athletes, the strength stations weighed most heavily in finish time.
How do you train the sled pull?
With heavy sled pulls, rows and grip work. In the Benchmrk strength plan, sled training is 5 × 12.5 m hand over hand at race weight, plus 3 × 10 bent-over rows.
| Part | Content |
|---|---|
| Sled pull | 5 × 12.5 m hand over hand at race weight |
| Back | 3 × 10 bent-over rows |
| Core | 3 × 45 s plank + 3 × 10 Copenhagen per side |
In the compromised phase the sled pull is in your sim, straight after running and after the sled push. There you test whether your grip and back hold up. See building a HYROX simulation.
What if you do not have a sled?
Then you train the same muscles in a different way. Benchmrk uses these substitutes:
| Place | Substitute |
|---|---|
| Regular gym | 3 × 12 heavy weighted rows + 20 m backward walking |
| At home with a band | 3 × 15 rows with a resistance band |
| No equipment | Rows with a full backpack |
Do try a real sled at least once before your race. More substitutes are on training for HYROX without a HYROX gym.
How does it work in Doubles?
In Doubles, one partner works at a time. The resting partner stays behind the working partner and may not help with the rope, with hands or feet. Giving instructions is allowed, as long as they do not step on the lines or in the box. Benchmrk splits the sled into turns of 12.5 m. More in training for HYROX Doubles.
The station before it is the sled push, see a faster sled push. Which weights go with which division is in Open or Pro.
How Benchmrk does it
If the sled pull is one of your weakest stations, you get weekly station strength: sled pulls hand over hand at race weight and rows. Your prediction shows how much time you lose at this station. Without a sled, the app picks a substitute that fits the equipment where you train.
Frequently asked questions
How heavy is the sled pull in HYROX?
According to the rulebook, 78 kg for Women Open, 103 kg for Men Open and Women Pro, and 153 kg for Men Pro. That includes the sled.
Can you walk backwards on the sled pull?
You must stay in the Racers Box, the work area at the end of your lane. While you hold the rope, you may not touch the front or back line of that box.
Can you sit or kneel on the sled pull?
No. According to the rulebook you must stay standing the whole time you pull.
Can you use chalk?
Yes, at the sled pull and the farmers carry, but only the chalk provided at the station. Taking chalk with you or using it elsewhere costs a 2-minute penalty.
Can your partner help with the rope in Doubles?
No. The resting partner stays behind the working partner and may not help with the rope. Giving instructions is allowed, as long as they do not step in or on the box.
Sources
- HYROX Singles Rulebook, season 26/27 (accessed on 22 October 2026)
- HYROX Doubles Rulebook, season 26/27 (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)