HYROX sled push: rules, pacing and the run after
The sled push is 50 m, completed in four 12.5 m lengths. The useful skill is not one maximal drive—it is producing repeatable steps without turning the following kilometre into recovery.
Official format
| DIVISION | WOMEN | MEN |
|---|---|---|
| Open | 102 kg incl. sled | 152 kg incl. sled |
| Pro | 152 kg incl. sled | 202 kg incl. sled |
Current published Singles format, checked August 7, 2026. Verify the latest official rulebook.
The sled push distance is 50 m: four 12.5 m lengths. The entire sled must cross the marked line before each change of direction. This is the push station; the separate HYROX sled pull uses a rope and a marked Racers Box at each end of its lane.
Movement standards to rehearse
- Stay inside your lane. Complete every length and push the sled fully across the marked line before changing direction.
- Use the assigned equipment. Event setup and surface friction matter, so a gym load is not perfectly comparable with race day.
- Finish the work. A missing sled length carries a substantial time penalty under the current Singles rulebook.
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
- Starting with maximal steps. The first metres feel cheap. An all-out drive spikes local fatigue before the turn.
- Hips too high. Losing a strong forward angle reduces useful force and can make the feet slip.
- Standing still at the turn. Reposition deliberately, but avoid turning a direction change into a long rest.
What it does to the running
Expect the first 100–300 m after the sled to feel mechanically poor. Shorten the stride, let cadence return, and judge the kilometre after your breathing and posture settle—not from the first ten seconds.
Plan your first race
Frequently asked questions
How heavy is the HYROX sled push?
In the current published Singles rulebook, the listed total loads including the sled are 102 kg for Women Open, 152 kg for Women Pro and Men Open, and 202 kg for Men Pro. Check the current event rulebook before racing.
What is the HYROX sled push distance?
The sled push is 50 m in total, completed as four 12.5 m lengths. The entire sled must cross the marked line before the athlete changes direction.
Why does the sled feel different at each venue?
Carpet, sled condition and surface friction affect resistance, so the same listed mass can feel different from your gym setup.
Continue through the race
All 8 HYROX stations →See the full race order, weights and standards in one place.
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