HYROX sled pull: rules, pacing and the run after
The sled pull is 50 m in four 12.5 m lengths. It tests grip, back strength, rope control and footwork only minutes after the push; efficient tension matters more than one violent pull.
Official format
| DIVISION | WOMEN | MEN |
|---|---|---|
| Open | 78 kg incl. sled | 103 kg incl. sled |
| Pro | 103 kg incl. sled | 153 kg incl. sled |
Current published Singles format, checked August 7, 2026. Verify the latest official rulebook.
The pull lane is 12.5 m long, and racers complete four lengths for 50 m total. At each end, the athlete works inside the solid-marked Racers Box while holding the rope. The current published rule text does not state one universal length for that working box, so train the footwork and obey the venue lines rather than relying on an assumed box measurement. Do not confuse it with the HYROX sled push, which has no rope.
Movement standards to rehearse
- Stay standing. The current Singles rules do not allow pulling from a seated or kneeling position.
- Work inside the racers box. Stay within the designated working space at the end of the lane while holding the rope.
- Keep the rope controlled. The rope must remain in your lane and must not obstruct a neighbouring racer.
How to pace the station
Practise valid movement before optimizing speed. The useful target is the fastest effort you can repeat without damaging the next run. Use the HYROX race simulator to budget the running, stations and Roxzone together.
Common first-race mistakes
- Letting the rope go slack. Repeatedly rebuilding tension costs time and turns each pull into a new maximal effort.
- Pulling with the arms only. Use the legs and trunk to support a repeatable hand-over-hand rhythm.
- Ignoring the rope pile. Poor rope management can interfere with your feet or neighbouring lanes.
What it does to the running
The sled pull can leave the forearms and upper back tight even when the legs feel usable. Relax the hands and shoulders as run four begins, then rebuild normal arm swing. Burpee broad jumps come next, so do not spend the kilometre fighting tension you can release.
Plan your first race
Frequently asked questions
How heavy is the HYROX sled pull?
The current published Singles rulebook lists total loads including the sled of 78 kg for Women Open, 103 kg for Women Pro and Men Open, and 153 kg for Men Pro.
How long is the HYROX sled pull box?
The pull lane is 12.5 m long and the station totals 50 m over four lengths. The rules require athletes to remain inside the marked Racers Box at each end, but the published rule text does not give one universal box length. Follow the solid venue markings rather than assuming a gym measurement.
Can you sit down during the HYROX sled pull?
No. The current Singles rulebook requires the racer to remain standing; pulling from a seated or kneeling position is not permitted.
How long is the HYROX sled pull?
The station is 50 m, completed as four 12.5 m lengths.
Continue through the race
All 8 HYROX stations →See the full race order, weights and standards in one place.Previous: HYROX sled push →50 m · 4 × 12.5 m lengths
Next: HYROX burpee broad jumps →80 m · bodyweightHYROX is a brand of HYROX World GmbH. Rayvik is independent and is not affiliated with, sponsored by, or endorsed by HYROX.