Sled Push: Station 2 Overview
The Sled Push is the second workout station in HYROX, coming after the SkiErg and before the Sled Pull. You'll push a weighted sled 50 meters, broken into four 12.5-meter sections with turnaround points.
This is one of the most demanding stations, especially in Pro Division where men push 202kg. Smart technique and pacing are essential—burning out here destroys your entire race.
Sled Weights by Division
| Division | Total Weight (incl. sled) |
|---|---|
| Open Women | 102kg |
| Open Men / Pro Women | 152kg |
| Pro Men | 202kg |
| Doubles Men | 202kg (shared) |
| Doubles Women | 152kg (shared) |
| Doubles Mixed | 152kg (shared) |
Proper Technique
Body Position
- Low center of gravity: Bend at hips and knees for stability
- Lean forward: Body angle around 45 degrees to the ground
- Neutral spine: Don't round your back
- Drive through legs: Power comes from legs, not arms
Arm Positions (Choose One)
| Position | Description | Best For |
|---|---|---|
| Shoulder Push | Hands at shoulder height, arms bent ~90° | Upper body strength athletes |
| Full Lockout | Arms fully extended, straight | Reducing shoulder fatigue |
| Arm Bar | Arms wrapped around poles, full body contact | Using bodyweight, heavier weights |
Footwork
- Short, powerful steps: Better than long strides
- Two-foot push-off: Plant both feet before driving
- Maintain momentum: Stopping is costly—keep moving
- Grip matters: Test your race shoes for traction
Pacing Strategy
Breaking Up the 50m
Don't try to do all 50m unbroken unless you're absolutely sure you can maintain it:
| Strategy | Best For |
|---|---|
| 4 x 12.5m | Pro Division, heavier athletes |
| 2 x 25m | Open Division, strong pushers |
| Unbroken 50m | Only if tested in training |
Rest Strategy
- Keep hands on sled during rest (maintains position)
- 3-5 second breaths, not 10+ second breaks
- Take rest at designated 12.5m markers
- Plan your breaks—don't wait until you're dying
Target Times
| Level | Open | Pro |
|---|---|---|
| Elite | 1:00-1:30 | 1:30-2:00 |
| Competitive | 1:30-2:30 | 2:00-3:00 |
| Recreational | 2:30-4:00 | 3:00-5:00 |
The HYROX Surface
HYROX lays thin carpet over concrete for the sled push. This creates significantly more friction than typical gym turf—sleds feel heavier than you expect.
Training Implications
- Train 10-15% heavier: Simulate the added difficulty
- Practice on different surfaces: If possible, find carpet or concrete
- Test your shoes: Some running shoes slip—you need grip
Common Mistakes
| Mistake | Problem | Fix |
|---|---|---|
| Standing too upright | Poor power transfer, back strain | Get low, 45° body angle |
| Pushing with arms only | Quick fatigue, slow times | Drive through legs and hips |
| Long strides | Loss of leverage and power | Short, powerful steps |
| Complete stops | Massive restart effort | Micro-rests while moving |
| Starting too fast | Burnout by 25m | Controlled, sustainable pace |
Training for Sled Push
Equipment Alternatives
If you don't have a HYROX-style sled:
- Prowler sled: Most similar option
- Weighted wheelbarrow: Similar pushing pattern
- Heavy bag push: Works the movement pattern
- Wall push holds: Builds position strength
Key Training Exercises
- Sled pushes: 4-6 x 25-50m at race weight or heavier
- Leg press: Build pushing power
- Lunges: Single-leg strength for pushing
- Plank holds: Core stability for body position
Simulation Workouts
- Workout A: 1km run → Sled push 50m → 1km run (repeat 2x)
- Workout B: SkiErg 500m → Sled push 25m (repeat 4x)
- Workout C: Full HYROX simulation with sled push in sequence
Race Day Execution
Approaching the Station
- Arrive from Run 2 with controlled breathing
- Take position behind the sled quickly
- Get into your chosen arm position
- Set your feet, take a breath, and GO
During the Push
- Focus on the 12.5m marker, not the 50m end
- Keep moving, even slowly
- Breathe rhythmically—don't hold breath
- Execute your planned break strategy
Exiting the Station
- Push fully past the finish line
- Walk to running lane—don't rush
- Let heart rate settle in first 100m of run
- You have the Sled Pull coming—save some
Race Day Checklist
- ☐ Know your division weight
- ☐ Arm position decided from training
- ☐ Break strategy planned (4x12.5m, 2x25m, etc.)
- ☐ Shoes tested for grip
- ☐ Short powerful steps, not long strides
- ☐ Keep momentum—never fully stop
What's Next: Sled Pull
After the Sled Push, you'll run your third 1km before the Sled Pull. The connection: your legs and grip are now taxed. The Sled Pull requires arm and back strength—give your legs a mental break while pulling.
Frequently Asked Questions
Frequently Asked Questions
Weights vary by division: Open Women 102kg, Open Men/Pro Women 152kg, Pro Men 202kg (all weights include the sled). These are total sled weight, not added plates.
For most athletes, planned breaks are smarter than grinding to failure. Break the 50m into segments (e.g., 2x25m or 4x12.5m) with brief 3-5 second rests. Stopping is less costly than completely burning out.
Three options: shoulder height with bent arms (more upper body work), full lockout with straight arms (less shoulder strain), or arm bar position with arms wrapped around poles (uses bodyweight). Test all three in training.
HYROX uses carpet over concrete, which creates more friction than gym turf. Train with 10-15% heavier weight to simulate the race surface difficulty.
Calculate Your HYROX Splits
Use our pace calculator to plan your running and station times based on your goal finish time.