HYROX sled push: weight, technique and training
The sled push is station 2 at HYROX: you push a sled 50 metres, in 4 lengths of 12.5 metres. In the 2026/27 season the sled weighs 102 kg for Women, 152 kg for Men and Women Pro, and 202 kg for Men Pro, including the sled itself. It goes best with a low body position, short powerful steps and as little stopping as possible.
You get to the sled after the SkiErg and 2 km of running, so your legs are already burning a bit. Below I'll explain how the station works, how heavy it is, how to push and how to train for it. Want the big picture first? Then read what HYROX is.
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Updated: 2026-11-12
What the station involves: 4 x 12.5 m
A HYROX race is 8 times 1 km of running, with a station after every kilometre. The sled push is the second station, right after the SkiErg. Straight after it comes the sled pull. So that's two heavy leg stations back to back.
You push the sled 12.5 metres, turn around and push it back. You do that four times, 50 metres in total. A judge gives you your lane, so you don't pick it yourself. The 2026/27 rulebook says:
- You and the sled start fully inside your own lane.
- The whole sled has to pass the 12.5 m line before you turn.
- The station is done when you've completed 4 x 12.5 m and the whole sled is over the line.
Break a rule and you get a warning the first time. After that, every offence costs you 15 seconds. Don't finish the station and you're disqualified. My advice: stay neatly in your lane and you avoid all that hassle.
Sled push weight per division
These are the weights for the 2026/27 season, taken from the official rulebooks. The weight always includes the sled. When you read other sites, check which season they're talking about. Weights and rules can change from season to season.
| Division | Sled push (incl. sled) |
|---|---|
| Women | 102 kg |
| Men | 152 kg |
| Women Pro | 152 kg |
| Men Pro | 202 kg |
| Doubles Women | 102 kg |
| Doubles Men, Women Pro and Mixed | 152 kg |
| Doubles Men Pro | 202 kg |
| Relay Women | 102 kg |
| Relay Men | 152 kg |
Watch out in the gym: 152 kg is the total, so sled plus plates. Load 152 kg of plates onto a sled and you're pushing a lot more than on race day. Weigh the sled first, or ask what it weighs.
Technique: body position, steps, arms
What follows is my advice as a coach. These aren't HYROX rules. The goal is simple: get as much of your strength into the sled as you can, and lose as little as possible on the way.
- Get low. Lean forward so your body forms an almost straight line from head to heel. That way you push the sled forward, not into the floor.
- Keep your trunk tight. Brace your stomach as if someone's about to poke you. A loose back leaks power.
- Take short steps. Put your foot under or just behind your hip and drive the floor backwards. Long strides look strong, but you lose grip and rhythm.
- Pick your arm position. With straight arms your body is further from the sled and you push through your shoulders. With bent arms you get closer to the sled and sit lower. Try both in training and go with whatever pushes best for you.
- Keep moving. Getting a stopped sled going again takes a lot of strength. So keep going slowly rather than stopping.
- Turn calmly. Walk round or turn around, check the whole sled is over the line, then get low again straight away.
Technique is easy to read about, but you only really feel it when someone's watching you. A coach spots straight away if you're standing too upright or taking steps that are too big. That saves you a lot of guessing on your own.
Read enough? Come and train with us.
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Floor and friction: what to look out for
How heavy a sled feels isn't just about the weight. The floor matters too. A sled moves differently on one surface than on another. So on race day the sled can feel heavier or lighter than you're used to.
On top of that, you don't start fresh. You've already run and done the SkiErg. That often makes the first few metres the hardest. Two things I'd always do:
- Practise the sled push at least once before your race.
- Wear shoes with good grip. Closed shoes are compulsory anyway, and slippery soles slide away, sending your power in the wrong direction.
And don't only train at race weight. Push something a bit heavier now and then, so the race doesn't catch you out if the floor is sticky. Do it with tired legs as often as you can, just like on race day.
How to train for the sled push
The sled push mainly works the front of your thighs. The back of your legs, your glutes and your trunk work hard too. So you train for it with strong legs and good fitness. Here's how I'd go about it:
- Build leg strength. Squats and lunges are the base. Not sure you're doing it right? Read how to do a proper squat.
- Push a sled when you can. Short stretches, heavy enough to feel tough, with good rest in between. That's how you learn the position.
- Combine it with running. Run a stretch and go straight into pushing. You learn to get the sled moving with a high heart rate, just like in the race.
- Practise the turn. Four turns take time. Make it a fixed routine: look, turn, get low, go.
No sled nearby? Then train the parts separately. Squats, lunges and step-ups build strength. A plank teaches you to keep your trunk tight. Running with short, quick steps while you're tired trains the rhythm. It's not the same as real pushing, so do find a sled before your race.
Want a full plan towards race day, with running and every station in it? Have a look at the 12-week HYROX training plan.
Got trouble with your knees, back or an old injury? If in doubt, talk to your doctor or physio first. A coach then adjusts the exercises to you. We don't take over the role of your doctor or physio.
Common mistakes
- Standing too upright. You end up pushing partly downwards and the sled barely moves.
- Going off too fast after the run. Your first length feels great, your third doesn't. Start calmly and hold a steady pace.
- Stopping. Every stop means getting going again. Better small steps than a full stop.
- Turning too early. The whole sled has to cross the line. If not, you get a warning and then penalty seconds.
- Only training strength. Strong legs help, but without fitness you won't get the sled round well after 2 km.
How to prepare with Hybrid Endurance
You can do everything above on your own. But honestly: writing your own plan, choosing the weight and watching your own position is pretty tricky by yourself. With us you don't have to. You walk in, the session is ready and a coach is watching.
Our Hybrid Endurance classes prepare you really well for a HYROX event. You train strength and fitness together, and every exercise is scaled to your level. So you don't need to be able to push 152 kg to join in. Hybrid Endurance is on Tuesday evening, Wednesday afternoon and evening, and Sunday at midday. Check the schedule for the times. Want to know more about this way of training? Read about hybrid training in Amsterdam East.
Strong legs for that sled? Build your base first.
With Your Strong Start you learn to squat, lift and keep going when you're tired, with a coach watching every session. That way you'll stand behind the sled with a solid base, instead of guessing what to train.
- 12 coached CrossFit sessions in 4 weeks, around 3 a week
- A personal starting assessment plus scalable Fit Test as your baseline
- A midway check, so one busy week doesn't break your rhythm
- Final assessment and repeat Fit Test: you see what changed
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Frequently asked questions
Which sled does HYROX use?
The race weight always includes the sled, so you push 102, 152 or 202 kg in total, depending on your division. The sled itself can differ per event, so it's smart to practise on different sleds.
Is the sled push a good workout?
Yes. It's a solid session for your legs, glutes and trunk, and your heart rate goes right up. Because you don't have to lower or catch anything, the movement is fairly easy to learn.
What if my sled gets stuck during the race?
Stay calm and get low again. Short steps, brace your stomach and drive the floor backwards. You can't skip the station: not finishing a station means disqualification.
Is HYROX harder than CrossFit?
That's comparing apples and oranges. HYROX is always the same race of 8 km running and 8 fixed stations. CrossFit is a different session every day. Read the difference in HYROX vs CrossFit.