STATION 2 OF 8
HYROX Sled Push
50 metres of pure leg drive pushing a weighted sled. Get the technique right and you save huge amounts of energy.
50m
Distance / Reps
2/8
Station
Quads, glutes, core
Primary Muscles
2:30–3:30
Target Time
Watch: Sled Push Technique for Hyrox
Technique Cues
- 1Arms locked out — they just connect you to the sled
- 2Body at 45 degrees, hips low
- 3Short, quick steps — don’t overstride
- 4Drive through the balls of your feet
Common Mistakes
- !Standing too upright — you lose all leverage
- !Bending arms and pushing with upper body
- !Stopping mid-push — restarting costs double the energy
Race Tips
1
Never stop — momentum is everything
2
Breathe every 2–3 steps
3
Use the lower handle position for more leverage
Pacing Targets by Level
| Level | Target Time | Strategy |
|---|---|---|
| Beginner | 3:30–5:00 | Focus on finishing. Prioritise form over speed. |
| Intermediate | 2:30–3:30 | Steady pace throughout. Negative split if possible. |
| Advanced | < 2:00 | Push the pace. Aggressive start with controlled finish. |
Race Weights
| Division | Men | Women |
|---|---|---|
| Open | 152 kg | 102 kg |
| Pro | 202 kg | 152 kg |