Sled Push
A heavily loaded sled that you drive across the floor over four 12.5 m lengths for 50 m total. It is one of the most leg-taxing stations and a classic spot where races unravel.
A valid effort moves the fully loaded sled so it completely crosses each 12.5 m line four times, with both sled and racer inside the assigned lane.
Station 2 of 8, after the second 1 km run, over 50 m (4 x 12.5 m). Load includes the sled itself: Hyrox® Open women 102 kg, Hyrox Open men 152 kg, Hyrox Pro women 152 kg, Hyrox Pro men 202 kg. In Doubles, only one partner pushes at a time and they may switch at the turn lines.
- 01Grip the posts high or low, set your arms firm, and lean your torso into a strong forward angle.
- 02Take short, powerful steps with a low hip drive, keeping constant pressure on the sled.
- 03Push through the full length rather than stopping and restarting, which is far harder.
- 04Turn efficiently at each line and reset your angle before driving the next length.
- 05Break the 50 m into planned segments if your legs flood, resting briefly with the sled parked.
- · Standing too tall so force goes up instead of forward and the sled stalls.
- · Bending the arms and trying to muscle it instead of driving with the legs.
- · Sprinting the first length and then stalling under heavy fatigue.
- · Failing to push the sled fully past the turn line before changing direction.
- · Reduce the plate load and rehearse the low, driving posture before adding weight.
- · Train heavy short pushes on turf or a Prowler to build specific pushing strength.
- · Add walking lunges and leg-press work to strengthen the quads that dominate this station.
- · Practise pushing with pre-fatigued legs by pairing sled work with running intervals.
- · Expect a big heart-rate spike; plan your breathing before the first turn.
- · Small, fast steps with an aggressive lean usually beat long, grinding strides.
- · Know the total load for your division so the weight is never a surprise on race day.
HYROX® is a registered trademark of its owner; it is used here nominatively to describe the race and its stations. Sweatlas is not affiliated with or endorsed by HYROX®.