HYROX station guides: Sled push

The sled stations in HYROX are pure grit – and the Sled Push is your first big strength test. Coming in as the second station, it hits hard and early. You’ve just come off a 1,000m SkiErg and your heart rate is climbing. This is where leg power, pacing, and smart positioning make or break your momentum.

Want to nail your form on every HYROX station? Get dialed in with our full series:

• HYROX Running
• SkiErg
• Sled Pull
• Burpee Broad Jumps
• Rowing
• Farmers Carry
• Sandbag Lunges
• Wall Balls

Looking for a complete training solution? Centr is the only place to find HYROX-certified programs to help you prep, recover, and stay race-ready.

Why the Sled Push makes you a better athlete

The Sled Push isn’t just about brute strength. It’s a compound challenge that blends cardiovascular demand with muscular endurance – and how well you perform here can echo through every station that follows.

• Builds raw leg power – targeting glutes, quads, and calves

• Reinforces core stability and control under load

• Trains cardiovascular grit under fatigue

• Develops resilience through high-effort output

HYROX Sled Push distance and weight

Here’s what to expect on race day: you’ll push a weighted sled over four 12.5-meter segments for a total of 50 meters. The weight on the sled varies by division, so make sure you’re training with your race weight in mind. All weights include the weight of the sled.

• Women Open: 102 kg

• Women Pro: 152 kg

• Men Open: 152 kg

• Men Pro: 202 kg

• Doubles: same as above, distance split between partners

Official HYROX Sled Push rules

Understanding the official standards is crucial to avoid costly penalties. Here’s what counts – and what to watch for:

• Both sled and racer must be completely behind the white line prior to starting.

• Both sled and racer must stay within their designated lane and not interfere with a neighbouring lane in any way.

• The sled must always pass the 12.5m mark (end of the lane) entirely before changing direction.

• As soon as the racer completes 4 x 12.5m lanes and the entire sled passes the line, the station is complete.

Penalties:

• 3-minute penalty for each incomplete length

• Time penalties for lane violations or improper technique

How to nail your Sled Push form

Form matters more than you think. Effective technique improves power transfer and protects your energy for the run ahead. When it comes to the Sled Push, you’ve got a few options. But if you want to push like a pro, Centr Athlete Jake Williamson has some advice:

“Over the years doing HYROX I have seen and tried every technique. If you watch an Elite 15 race, you will see 90% of the athletes using their forearms on the bar. This allows you to best distribute your body weight to drive the sled.”

Starting position:

• Position your forearms vertically on the sled bars – this distributes your weight more efficiently than pushing with your hands

• Lean forward into a strong, braced position, spine neutral, and heels slightly elevated

Movement:

• Drive through the legs with compact, forceful steps

• Keep your forearms locked on the bars and your core tight to transfer full-body force into the sled

• Maintain a steady push rather than explosive bursts – sustained momentum is your friend here

Best exercises to improve Sled Push performance

To dominate this station, you need more than brute force. These accessory exercises will help build the muscle, control, and drive required to move heavy weight under fatigue.

• Heavy sled/prowler pushes – the best way to get good at Sled Pushes is to push sleds!

• Trap bar deadlifts

• Bulgarian split squats

Pacing tips for the Sled Push

It’s tempting to muscle through, but overreaching here will crush your run pace in the next lap. Instead, pace with intent and keep control from start to finish.

• Use deliberate, strong steps

• Take short pauses between 12.5m sections if needed

• Control your breathing

Common Sled Push mistakes to avoid

Even experienced athletes get caught out here. The sled is unforgiving when you compromise form or redline too soon. Some of the big ones to look out for are:

• Going out too hot and burning out by the halfway mark

• Staying too upright, which leads to poor weight distribution

• Long, lunging strides instead of compact power steps

• Shoes with good grip – it doesn’t matter how strong you are, if your feet are slipping you will struggle

How to work the Sled Push into your training

Want to move better on race day? Train like it. Use these proven methods to make the Sled Push a strength, not a struggle.

• Practice pushing post-run to simulate race fatigue

• Increase sled load and distance weekly

• Build intervals: 4 x 12.5m push, 30s rest, repeat

Get race-day ready: Sled Push workout

Simulate the station under pressure with this conditioning combo. It trains leg drive, transitions, and race-pace recovery.

3 Rounds:

• 250m run

• 20m heavy sled push

• 60-120s rest

The best HYROX training program

Centr is your one-stop shop for certified HYROX training. Whether you’re weeks out or in recovery mode, there’s a program to meet you at every stage:

• HYROX Prep Programs: Build skill, capacity, and confidence for race day
• HYROX Recovery: Bounce back smarter post-race
• HYROX Sustain: Stay strong in your off-season

Train smarter. Race stronger. Stay ready. Start with 7 days free on Centr.

Want more HYROX in your life?

• A dietitian’s guide to HYROX nutrition
• 3 Centr Athletes share their best HYROX hacks
• Essential HYROX meals and snacks for race day
• New to HYROX? Here’s everything you need to know