Hyrox Sled Push

What good looks like.

Sub-60

1:15

Elite

Sub-75

1:35

Strong age-group

Sub-90

2:00

Solid age-group

Finish your first

2:45

First-time

What to think about during the sled push.

1. 01

   Low, long, locked: 30° body angle, arms extended at the elbow, neutral spine.

2. 02

   Short, fast strides under the hip. Toes down, ball of foot to forefoot.

3. 03

   First 3 metres at 85%, get it moving, then settle into rhythm.

What costs time.

• Standing too tall, pushes the sled into the floor, not across it.
• Long strides, force vector goes vertical, not horizontal.
• Stopping mid-lane, every stop resets static friction; the next start is the hardest moment of the whole station.

What to train this week.

• Heavy sled push 5×20 m

  At race weight + 10 kg. Five rounds, full rest. Builds absolute pushing capacity.

• Race-weight sled at race pace × 6

  6 × 25 m at race weight, 60 sec rest. Builds the specific aerobic demand.

• Front rack sled drives

  Push the sled from a front-rack position to teach the upright-then-lean transition.

Sled Push questions.