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 you actually face.

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.

More on the sled push

• Hyrox sled push: technique, programming, and the mistakes that cost minutesThe sled push is where most first-timers lose two to four minutes. Body position, breathing, and pacing fixes that transfer to race day.
• Sled push mistakes: what's costing you 60 secondsStanding too tall, bent arms, long strides and no plan. Four faults that turn a 90-second station into a three-minute one, and the loading error people make in training.
• HYROX sled push weight: standards by division (and how it feels)102kg, 152kg or 202kg, and every one of those figures includes the sled. The most misunderstood number in HYROX, and the station that ends more first races than any other.
• 5 workouts that build a faster HYROX sled pushFive complete sessions, not drills. Position work, heavy carryover, the compromised push, and what to do if you cannot move race weight at all yet.