Introduction: The Most Feared Station in HYROX
Ask any competitor the sled push is the make-or-break station in HYROX.
It’s where strong athletes can gain time, but also where many lose minutes and momentum through poor technique or pacing.
Understanding leverage, grip, and drive mechanics transforms this movement from a brute test of force into an efficient expression of strength endurance.
“The sled push doesn’t care how strong you are it cares how efficiently you apply that strength.” — RB100.Fitness
Understanding the Sled Push
In HYROX, the sled push distance and load are fixed:
- Distance: 50 metres (split into 4×12.5 m lengths)
- Loads (approximate for Season 2025/2026):
- Men Open: 152 kg
- Women Open: 102 kg
- Men Pro: 202 kg
- Women Pro: 152 kg
Every athlete completes the same 50 m total, so efficiency is everything.
The station typically follows the SkiErg, which means heart rate is already elevated before the first push.
Body Position and Setup
Proper posture is the foundation of an effective push.
1. Body Angle:
Lean forward at approximately 45°. The goal is to create horizontal drive through the sled, not vertical pressure.
2. Hand Placement:
Grip the poles just below shoulder height. Keep elbows soft and wrists neutral locking the arms transfers force inefficiently.
3. Foot Position:
Start with a staggered stance for initial drive, then transition to short, fast, choppy steps.
Your feet should stay low to the ground to maintain constant traction.
4. Core Engagement:
Brace your core as if performing a plank it connects upper and lower body force.
Avoid hyperextension through the lumbar spine.
Driving the Sled: Technique & Rhythm
The most efficient sled pushes use tempo, not brute power.
- Phase 1: AccelerationBuild momentum gradually over the first 5–10 metres. Don’t explode from a dead stop that burns glycogen too early.
- Phase 2: Steady DriveMaintain constant pressure through the mid-range. Step rhythmically, like marching short, consistent strides keep the sled moving.
- Phase 3: Regrip & ResetBrief pauses for regrip are allowed when sled slows, but avoid full stops.Take a few controlled breaths, rebrace, and drive again.
RB100 Tip: Treat every 12.5 m section as a “mini interval.” Build momentum, hold pace, then recover during the turn.
Common Mistakes and Fixes
| Mistake | Problem | Fix |
|---|---|---|
| Upright posture | Force directed down, not forward | Lean to 45°, drive through shoulders |
| Overstriding | Loss of traction | Keep steps short and fast |
| Locked elbows | Energy leaks | Maintain soft bend in arms |
| Sprinting start | Early fatigue | Build momentum gradually |
| Resting upright | Heart rate spikes | Walk off sled, recover on move |
Pacing Strategy for the Sled Push
The sled push can burn up to 90 seconds if overcooked. Your goal is to maintain consistent output while managing fatigue.
Open Division Pacing:
- Target 50 m total in 1:45–2:00.
- Break each 12.5 m into 25–30 seconds of work, 5–10 seconds of reset.
Pro Division Pacing:
- Target 50 m total in 2:00–2:30.
- Push with constant effort rather than bursts your goal is movement continuity.
Training link: How to Pace Each HYROX Station for Maximum Efficiency
Strength Training for the Sled Push
You can train sled power both directly and indirectly.
Direct Sled Workouts:
- 4×20 m heavy sled pushes (above race load)
- 6×10 m sprints (light load, focus on speed)
- Partner push drills (resisted drive simulation)
Accessory Movements:
- Front-foot elevated split squats
- Sled marches or prowler pushes
- Leg press tempo work (controlled eccentric phase)
- Isometric wall drives (core + posture control)
Add these sessions twice weekly in your Build Phase, tapering intensity 3 weeks before competition.
For progression structure, see Periodisation for HYROX: Structuring Your Training Year.
Recovery Between Sled Stations
The sled push is followed immediately by the Sled Pull a combination that crushes grip and posterior chain.
Focus on controlled breathing as you transition.
Don’t sprint straight into the pull reset, lower heart rate for 10–15 seconds, then start your next effort.
Linked reading: HYROX Sled Pull Technique: Grip Strength & Back Power
Equipment Considerations
Every HYROX uses the official Torque Tank or Fitline sled on standard indoor turf.
If you’re training in a gym with different sleds, friction can vary drastically.
Tip: Focus on output feel, not absolute load simulate perceived effort, not numbers.
Train occasionally on turf if possible to replicate real conditions.
“It’s not about pushing a number it’s about pushing efficiently under fatigue.” — RB100.Fitness
Integrating into Simulations
In full HYROX simulations, the sled push is your first true red-zone station.
Use it to practice control under high effort:
1 km run → 50 m sled push → 50 m sled pull → 1 km run.
Track time for the combined block to measure efficiency and recovery readiness.
For structured race prep, see HYROX Simulation Workouts: Train Like It’s Race Day.
Summary: Push Smarter, Not Harder
The sled push demands technique, power and patience.
With proper mechanics, consistent pacing and smart training, it becomes an opportunity not a threat.
Every efficient metre saves energy for the rest of the race.
“Power isn’t just force it’s control. The best HYROX athletes know when to push and when to breathe.” — RB100.Fitness
About HYROX 25/26 Season
- Standardised format worldwide
- Categories: Open, Pro, Doubles, Relay
- Global leaderboard and qualification races
Check your next event in the RB100 Fitness Racing Events Calendar.
