Hyrox Sled Push Guide

What Is Sled Push | Challenges | Muscles Worked | Weight | Distance | Technique | Exercises | Mistakes | Training Plan | Workout | FAQs

Whether you're preparing for your first Hyrox, looking to improve your Hyrox time, or simply intrigued by the hottest fitness challenge around, we're breaking down each Hyrox station in detail to help you get Hyrox ready.

In this blog, PureGym Stockport South Assistant Gym Manager and HYROX Athlete Marcus Rayfield is here to guide you through everything you need to know about conquering one of the most demanding stations in every HYROX event; the sled push.

Hyrox combines running with functional fitness in a race format that’s designed to challenge your cardio endurance, strength, and fitness. The 50m sled push appears early in the event, after the first 1000m run, a 1000m SkiErg, and the second 1000m run, making it the second functional exercise station.

"The sled push is one of the most physically demanding stations in the entire Hyrox race," explains Marcus. "You’re still relatively fresh, but don't be fooled—this station can make or break your overall performance if you're not properly prepared."

Pushing a weighted sled for 50m might not sound tough, but the combination of heavy weight and the high-friction carpet surface makes the sled feel heavier than it does when you're training on gym floors or turf.

The sled push requires full-body strength, power, and endurance, and will works your quads, glutes, core, and shoulders. In fact, many competitors find their shoulders burn out before their legs.

The large muscle recruitment leads to rapid lactate build-up and a spike in heart rate — just as you're about to set off on another 1000m run.

The sled push is a full-body exercise that engages multiple muscle groups alongside the cardiovascular system and grip:

• Quadriceps (primary movers)
• Glutes (power generation)
• Calves (for drive and stability)
• Hamstrings (supporting movement)

• Rectus abdominis
• Obliques
• Transverse abdominis
• Lower back stabilizers

• Deltoids (particularly front delts)
• Triceps
• Pectorals
• Upper back

The official Hyrox sled push weight female, male, and doubles vary by division. The weights include the weight of the sled:

• Hyrox men's sled push weight: 152kg
• Hyrox women's sled push weight: 102kg
• Hyrox double's sled push weight: men 152kg, women 102kg, mixed 152kg

The HYROX sled push distance is 50 meters in a straight line. While this might not sound far, those 50 meters will feel much longer under competition conditions. Competitors must push the sled the entire distance before moving on to the next 1000m run.

"Many competitors make the mistake of thinking 50 meters isn't far, but when you're pushing maximum effort with that much weight, it feels like an eternity," says Marcus. "Pacing is crucial—going out too hard in the first 15 meters often leads to hitting a wall before the finish."

"The most common technical mistake I see in the sled push is competitors standing too upright," Marcus explains. "You need to stay low and drive forward with your legs, using your shoulders against the handles as an anchor point, rather than pushing with your arms."

Here's how to smash through your best sled push yet.

• Position yourself behind the sled with feet hip width
• Grab the high handles with both hands
• Lower your body into an athletic stance with bent knees

• Press your shoulders firmly into the high bars
• Maintain a strong forward lean
• Keep arms locked straight to transfer power
• Keep your body in a straight line from head to heel

• Push through the balls of your feet
• Take short, powerful steps rather than long strides
• Keep low throughout the movement
• Keep moving - avoid stopping mid-push

• Establish a steady breathing pattern
• Exhale during maximum effort

Improving your sled push takes more than just doing sled push over and over. Incorporating exercises that build strength, power, stability, and endurance in the legs, hips, and shoulders, will help to improve your sled push technique and time.

Here are 10 exercises to include to help with the sled push:

1. Heavy sled pushes: progressively increase the weight to build strength, aiming for higher than the weight you'll push in a Hyrox event.
2. Sprint sled pushes: use lighter weights to develop power and speed.
3. Bulgarian split squats: builds unilateral leg drive and stability.
4. Heavy back squats: boosts overall lower body strength and power.
5. Trap bar deadlifts: trains the posterior chain strength needed in the same angle they are used in the sled push.
6. Forward sled drags: works similar muscle groups with different stimulus.
7. Heavy farmer's carry's: trains grip strength and core stability under load, and helps practice for the Hyrox farmer's carry too.
8. Wall sits with weight: builds isometric quad strength and endurance.
9. Weighted step-ups: improves unilateral strength and power.
10. Box jumps: increases explosive power in the legs and hips.

Watch out for these common mistakes in sled push technique that could cost you time and precious energy on race day.

• Standing too upright: this reduces power transfer and increases strain on your lower back.
• Pushing primarily with arms: engage your shoulders against the sled and use your legs.
• Taking long strides: shorter, powerful steps produce more force and give better leverage.
• Starting too fast: don't burn out by pushing too aggressively in the first 10m.
• Stopping mid-push: restarting once you've stopped uses a lot of energy.
• Erratic breathing: holding your breath or uncontrolled breathing reduces oxygen uptake and impacts energy production.
• Training with light weights: build up to heavy weights in training to be prepared for the day.

Ready to train for a Hyrox event? Your training should consist of a mix of Hyrox specific exercises, running, and overall functional and strength training.

Marcus recommends you focus on heavy sled pushes once or twice a week, then supplementing with accessory movements throughout your training week to build the strength and endurance components you’ll need on race day.

Structure your training plan in blocks to perfect your sled push in the months leading up to the event:

• Focus on mastering technique with lighter weights
• Experiment with stance, hand position, and driving mechanics
• Build basic strength with foundational movements

• Increase sled push weight beyond competition requirements
• Focus on heavy compound movements (squats, deadlifts)
• Build power development with explosive movements

• Use interval training to simulate race conditions
• Practice pre-fatigued sled push after running  
• Work on recovery strategies between efforts

• Reduce volume while maintaining intensity
• Ensure adequate recovery and nutrition
• Take time for mental preparation

If you don't want to create your own training plan, you can follow our free 12 week Hyrox training plan here.

The key to Hyrox success is specificity, so combine running with functional exercises to prepare for the unique demands of the race. Here's an example strength and speed endurance workout to try in the gym that will help with your sled push.

Complete 5 rounds of:

• 15m heavy sled push (near max effort)
• 30s rest
• 15m sprint sled push (lighter weight, max speed)
• 60s rest

Ready to take on the Hyrox fitness goal? Book a session with one of our Personal Trainers who will help you perfect your technique with a training plan to take you forward. Find your nearest PureGym to get started.