Station 2 of 8
HYROX Sled Push
Station 2 is where HYROX stops being a running race. 50m of loaded sled, pushed in four 12.5m lengths, at loads that make it the most respected station on the course.
The sled push punishes poor positions instantly: get your hips high or your arms soft and the sled simply stops. It is also the station where SkiErg discipline gets paid back — or where SkiErg heroics get invoiced.
Official standards by division
| Division | Sled load |
|---|---|
| Open Men | 152kg |
| Open Women | 102kg |
| Pro Men | 202kg |
| Pro Women | 152kg |
Distance / volume: 50m (4×12.5m)
Standards from public 2025/26 season rules — verify with the official rulebook.
Coach's cue
Low hips, arms locked, short choppy steps.
Go deeper
The sled push technique deep dive breaks down body angle, step pattern, and the true cost of a stalled sled — and the no-reps & penalties guide covers what judges enforce here, incomplete lengths included.
Common faults — and what they cost
- Hips high, chest over the sled. you push down into the carpet instead of forward through it. The sled feels 20kg heavier and every restart costs 3–5 seconds of static grind.
- Bent, pumping arms. soft elbows leak force on every step. Lock the arms and make your legs do the pushing — arms are a frame, not an engine.
- Long strides. overstriding stalls the sled between steps. Short, choppy steps keep it moving; a moving sled is a light sled.
- No break plan. grinding to an unplanned standstill mid-length is the most expensive rest in HYROX. If you must break, break at the turns where the sled stops anyway.
How it fits the race
The sled push is station 2 of 8: SkiErg → Run 2 → Sled Push → Run 3 → Sled Pull. The run after the sled push is famously the ugliest kilometre of the race — heavy legs are the toll. Budget for it.
Pacing note
The sled push takes about 5.5% of a typical finish — around 4:57 at a 90:00 pace, though it varies more with strength than any other station. In doubles the load stays the same and partners split the lengths; the stronger pusher usually takes more metres here and hands metres back elsewhere.
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 push 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: 1. SkiErg · Next station: 3. Sled Pull · All 8 stations
FAQ
How heavy is the sled push in HYROX?
Open division: 152kg for men, 102kg for women. Pro division: 202kg for men, 152kg for women. The distance is 50m, pushed as 4 × 12.5m lengths. Standards from public 2025/26 season rules — verify with the official rulebook.
Does the HYROX sled push weight include the sled itself?
Published figures are the loads listed in the public 2025/26 season rules, but secondary sources disagree on sled-inclusive versus plates-only totals — and carpet friction changes how any number feels at each venue. Check the official rulebook for your event and train heavier than feels necessary.
How do doubles teams split the sled push?
The load is identical to singles for your division, and partners split the 4 lengths freely — 2/2, 3/1, or even swapping mid-length. Decide in advance based on who pushes better, and put it on your Team Sheet.
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.