Station 3 of 8
HYROX Sled Pull
Station 3: 50m of sled, pulled towards you on a rope in four 12.5m lengths, working from inside a marked box. Less brutal than the push on paper — more technical in practice.
The sled pull is the great separator of trained and untrained athletes. Strong athletes with poor rope technique lose whole minutes here; lighter athletes with a good anchor and rhythm sail through it.
Official standards by division
| Division | Sled load |
|---|---|
| Open Men | 103kg |
| Open Women | 78kg |
| Pro Men | 153kg |
| Pro Women | 103kg |
Distance / volume: 50m (4×12.5m)
Standards from public 2025/26 season rules — verify with the official rulebook.
Coach's cue
Sit low, anchor the feet — rip with hips and lats, walk the rope in.
Go deeper
The sled pull is the most positional station on the course — the no-reps & penalties guide explains the marked-zone rule, what draws a warning or a redo, and every other judged standard on the floor.
Common faults — and what they cost
- Standing tall and arm-pulling. your biceps versus a loaded sled is a fight you lose. Cost: a shredded grip that you still need for farmers carry, and a sled that barely moves.
- No foot anchor. if your feet slide towards the sled, every pull moves you instead of it. Sit low, brace against the frame or floor, and make your bodyweight part of the machine.
- Fighting the rope. loose rope piling around your feet leads to tangles, stepped-on rope, and box faults. Walk the rope in hand-over-hand and throw slack behind you, not under you.
- One giant pull per breath. max-effort single hauls spike your heart rate and stall between efforts. A steady hip-and-lat rhythm moves the sled further per minute at lower cost.
How it fits the race
The sled pull is station 3 of 8: Sled Push → Run 3 → Sled Pull → Run 4 → Burpee Broad Jumps. Back-to-back sleds are the strength block of the race — after this, the course turns metabolic.
Pacing note
Expect the sled pull to take about 6% of your finish time — roughly 5:24 for a 90:00 athlete. In doubles, split the four lengths by grip and technique, not ego: the better rope handler should take the opening lengths while the other partner shakes out the push.
Racing doubles? The split strategy for every station lives in the HYROX doubles guide, and you can see how this station affects your projected finish with the free calculator.
Train this station with a plan
RoxDuo builds the sled pull into an AI plan periodised to your race date, and tracks your station PB so you can watch it drop. Built by an athlete training for HYROX Rome 2026 on his own app.
Train every station with RoxDuoPrevious station: 2. Sled Push · Next station: 4. Burpee Broad Jumps · All 8 stations
FAQ
How heavy is the sled pull in HYROX?
Open division: 103kg for men, 78kg for women. Pro division: 153kg for men, 103kg for women, pulled over 50m as 4 × 12.5m lengths. Standards from public 2025/26 season rules — verify with the official rulebook.
What is the best sled pull technique?
Sit low with your feet anchored, and rip with hips and lats — a hand-over-hand walk of the rope with your whole posterior chain, not an upright arm curl. Keep the sled moving with rhythm rather than single maximal heaves.
Can you step out of the box during the sled pull?
The pull is performed from a marked zone and judges at each event enforce it — stepping over the line typically means a warning or a redo of the pull. Practise pulling inside a fixed area in training, and verify the exact standard in the official rulebook.
Launch access
Start together.
Finish together.
The AI training app for HYROX doubles. Be first when it hits the App Store — 3-day free trial at launch.