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HYROX Sled Push Weight: What to Expect and How to Train for It
The sled push is one of the most physically demanding HYROX stations. Here's exactly what weight you'll face, and the training approach that actually prepares you for it.
The HYROX sled push is the station that exposes every weakness in your training. You've already run four kilometres and worked through five other stations. Your legs are pre-fatigued, your lungs are burning, and now you need to drive a loaded sled 50 metres across a competition floor.
Most people who struggle at this station don't struggle because they're weak. They struggle because they've never trained the sled push specifically - they've trained legs in the gym without any carryover to the specific demands of pushing a loaded sled while already running-fatigued.
This guide covers the exact weights across every HYROX division, the mechanics of a good sled push, and how to programme training that actually transfers to race day performance.
HYROX Sled Push Weights by Division
The sled weight includes the sled itself. At most HYROX events, the sled weighs approximately 32kg. The remaining weight is added via plates. Here's what you're pushing at race day across each division:
| Division | Total Weight | Approx. Added Plates |
|---|---|---|
| Men's Open | 102kg | 70kg of plates |
| Women's Open | 72kg | 40kg of plates |
| Men's Pro | 152kg | 120kg of plates |
| Women's Pro | 102kg | 70kg of plates |
| Men's Doubles (per team) | 102kg | 70kg of plates |
| Women's Doubles (per team) | 72kg | 40kg of plates |
| Mixed Doubles (per team) | 102kg | 70kg of plates |
Note: Sled weights are consistent across all HYROX events worldwide. The sled base weight can vary slightly by venue. Always check the official HYROX rules before race day - weights are occasionally updated between seasons.
Where the Sled Push Sits in the Race
The sled push is station 6 in every HYROX race. By the time you get there, you have completed:
Stations 1-5 before the sled
1km SkiErg, 50m sled pull, 80m burpee broad jumps, 1km rowing, 200m farmer's carry. That's approximately 4km of running plus 5 demanding functional stations. Your legs, glutes and lower back will already be under significant fatigue load when you arrive at the sled push.
This context matters enormously for how you train for it. Doing sled push in a fresh gym session teaches you the movement but doesn't prepare you for what the station actually asks of your body on race day. The only way to train for the sled push properly is to train it under fatigue.
Get a HYROX plan that builds you for every station
Edge programmes your HYROX prep across all 8 stations, your running, and your strength work - all in one personalised plan. Tell Edge your race date and it builds backwards from there.
Start Your Free 6-Month TrialThe Mechanics of a Good HYROX Sled Push
Most people push sleds badly. They're either too upright, losing force transfer, or they drop their hips and lose power from the glutes. The optimal sled push position is a long, aggressive forward lean with maximum hip extension at each step.
Body position
Hands low on the sled poles, arms close to straight, torso at roughly 45 degrees. Think of it like a sprint start - you want the body angle to drive force forward, not up. If you're too upright, you're pushing vertically instead of horizontally.
Foot strike and drive
Short, quick steps with a strong push-off at each stride. Don't try to take big strides - shorter, powerful contacts cover ground faster and tax the legs less over 50 metres. Drive from the glutes and hamstrings, not the quads alone.
Breathing
Don't hold your breath. Exhale forcefully with each push. The sled push is short enough that many people tense up and forget to breathe, which tanks their performance in the back half of the 50 metres. Controlled breathing keeps you sharp to the finish line.
The turn
At 25 metres you turn the sled around. Don't sprint into the turn - decelerate slightly, reposition, reset your body angle and drive again. A rushed turn wastes energy and loses time.
How to Train for the HYROX Sled Push
There are two phases to training the sled push: building the raw strength base, and then converting that strength to race-specific performance under fatigue. Most people only do the first part.
Phase 1 - Build the strength base (weeks 1-8)
Sled push sessions at your race weight and slightly above. 4-6 sets of 25-50m at a controlled pace, focusing on position and power transfer. Supplement with Romanian deadlifts, hip thrusts, Bulgarian split squats and single-leg pressing to build the posterior chain strength the sled push demands.
Phase 2 - Fatigue-specific training (weeks 8-12 before race)
Sled push sets performed after running 800m-1km at race pace. This is the adaptation that actually transfers. Your nervous system needs to know how to recruit the right muscles when already fatigued from running. Do 2-3 rounds of: 1km run at race effort, straight into 50m sled push at race weight, with minimal rest before the next round.
Simulation sessions (last 6 weeks)
Full or partial HYROX simulation sessions that include all stations in sequence. The sled push feels completely different when it comes after the SkiErg, sled pull, burpee broad jumps and rower. You need to have experienced that fatigue accumulation in training, not for the first time on race day.
Warning: Training the sled push in isolation every week without ever practising it under cumulative race fatigue is one of the most common HYROX training mistakes. Your station time in a gym session will not reflect your race day performance unless you've trained the fatigue pattern.
Gym Exercises That Build HYROX Sled Push Strength
Romanian Deadlift
One of the best exercises for building the posterior chain strength directly applicable to the sled push. 3-4 sets of 8-10 reps at moderate-to-heavy load. Train this bilaterally and unilaterally.
Hip Thrust / Barbell Glute Bridge
Isolates the glutes which are the primary driver in the sled push. Heavy hip thrusts build the specific power output the station requires. 3-4 sets of 8-12 reps.
Bulgarian Split Squat
Builds single-leg strength, hip stability and unilateral power - all directly applicable to the short, alternating-leg drive of the sled push. 3 sets of 8-10 reps per leg.
Trap Bar / Hex Bar Deadlift
A more upright pulling position that mirrors the body mechanics of the sled push better than a conventional deadlift. Load it heavy and train for power, not just strength endurance.
Prowler / Sled Push Variation
If your gym has one, use it. Different surfaces and sled weights will feel different to race day, so use it to build the pattern and transfer to your target weight in the final 8 weeks.
Edge builds all of this into your plan automatically
You don't need to figure out which exercises to do when, or how to sequence your sled training alongside your running. Edge does that for you - a fully personalised HYROX plan with every station accounted for.
Get Your HYROX Plan on EdgeWhat's a Good Sled Push Time at HYROX?
Station times for the sled push vary widely by division and fitness level. Here are realistic targets to aim for:
| Level | Men's Open | Women's Open |
|---|---|---|
| First race / beginner | 2:30 - 3:30 | 2:00 - 3:00 |
| Intermediate (sub-90 min goal) | 1:45 - 2:20 | 1:30 - 2:00 |
| Advanced (sub-75 min goal) | 1:20 - 1:45 | 1:10 - 1:30 |
| Elite / Pro | Sub 1:10 | Sub 1:00 |
These are rough benchmarks. Sled times vary by surface type, venue, and how much fatigue you're carrying from earlier stations. Don't fixate too heavily on individual station splits - total race time is what matters.
Frequently Asked Questions
How heavy is the sled push at HYROX?
In Men's Open, the total sled push weight is 102kg. In Women's Open it is 72kg. Pro divisions are heavier - 152kg for Men's Pro and 102kg for Women's Pro. These weights include the sled itself, which weighs approximately 32kg.
Is the sled push the hardest HYROX station?
It's consistently rated one of the most demanding, alongside the SkiErg and the wall balls. Its difficulty is amplified by its position at station 6 when cumulative fatigue is highest. The sled pull (station 2) and sled push (station 6) together form the most strength-demanding back-to-back in HYROX prep.
How do I train for HYROX sled push without a sled?
Build your posterior chain with Romanian deadlifts, hip thrusts, split squats and trap bar deadlifts. Then replicate the fatigue pattern by pairing running efforts directly into any heavy pushing movement you can access - a weighted push on a smooth floor, a prowler if your gym has one, or even sprint intervals into heavy sled rows if a sled isn't available.
How many weeks do I need to train for HYROX?
Most athletes need 12-20 weeks of dedicated preparation depending on their current fitness. Edge gives you a personalised timeline based on your race date, current fitness and how many days per week you can train.
Ready to build your HYROX race plan?
Edge takes your race date, your current fitness level and your available training days and builds a week-by-week plan that prepares you for every station - including the sled push. Start free today.
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