Station 2 of 8 · 50 m (4 × 12.5 m) · Updated for the 2026/27 season
Sled Push
The sled push is where HYROX races change. It is the single biggest destroyer of running legs on the course, and the station where pacing discipline pays off most.
Weights (2026/27 season)
| Division | Men | Women |
|---|---|---|
| Open | 152 kg | 102 kg |
| Pro | 202 kg | 152 kg |
Weights include the sled itself. Doubles uses the same sled as the equivalent singles division; partners may split the 50 m however they like.
Technique
- Low arm position, elbows locked, spine neutral — push through the hips, not the shoulders.
- Short, punchy steps with full foot contact; think powerful walking, not sprinting.
- Drive at a slight forward lean; if your feet slip, your hips are too high.
- Breathe in the turns — the 3 turnarounds are your only micro-rests.
Common mistakes
- Hitting the sled at a sprint and stalling 10 m in.
- Straight-legged pushing that shifts all load to calves and low back.
- No plan for the turnarounds — practice flipping the sled direction efficiently.
Race pacing
Go out at 80% effort and aim for continuous movement over speed. A steady 50 m with no stops beats a fast 25 m followed by grinding restarts.
How the program trains it
In the program: dedicated sled work starts Week 6 (1 km + 12.5 m push + 12.5 m pull rounds) and peaks in the Week 10 sled-emphasis session.