HYROX Sled Pull Time Estimator: Pro Men
The median HYROX sled pull split for Pro Men is 5:34 (153 kg including sled). The fastest 10% finish in 4:03 or less and the slowest quarter take 6:55 or more. Enter your plan below for your own estimate.
Last updated: 2026-10-25 · 103,210 season 8 sled pull splits
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| Division | Sled pull (50 m) |
|---|---|
| Pro Men | 153 kg including sled |
Average sled pull time by level
Finish splits in minutes:seconds. P10 means 10% of finishers were faster. Season 8 (2025/26) results. Fast is the top 10% of finishers, Good the top 25%, Beginner the slower quarter.
| Division | Fast (P10) | Good (P25) | Median (P50) | Beginner (P75) | Slow (P90) | Finishers (n) |
|---|---|---|---|---|---|---|
| Open Men | 3:34 | 4:02 | 4:42 | 5:35 | 6:41 | 54,162 |
| Open Women | 4:13 | 4:45 | 5:29 | 6:29 | 7:46 | 24,793 |
| Pro Men | 4:03 | 4:39 | 5:34 | 6:55 | 8:40 | 15,890 |
| Pro Women | 4:20 | 4:55 | 5:47 | 7:07 | 8:50 | 8,365 |
Extra regrips vs total time (same length pace)
| Plan | Pro Men |
|---|---|
| No extra stops | 5:29 |
| 2 extra stops | 5:35 |
| 4 extra stops | 5:41 |
| 6 extra stops | 5:47 |
Computed with the estimator's own plan model. The default pace for each division is solved so that the default plan equals that division's median split, then one input is changed per row. Fatigue is not modelled, so the longest sets and fewest stops look better here than they usually do on the day.
Pacing and technique tips
- Set your stance before you take the rope: hips back, knees bent, back flat. Fixing it mid-pull wastes tension and time.
- Pull at a rhythm you can hold for all four lengths. Attacking length one and then stopping to regrip on length three costs more than a slightly slower unbroken pull.
- Plan to change technique as your grip fades: hand over hand, then squat-to-row, then a walk-back with your body weight doing the work.
- Never let the rope go slack. A stopped sled has to be restarted from zero.
- Train in the gloves or bare hands you will race in, because rope feel changes the pull rhythm.
Training to improve it
A four-week build from the sled pull training guide. Time your sessions and feed the numbers back into the estimator.
| Week 1 | 5 × 25m rope sled pulls at 60% race weight, 90s rest. Focus on hip position and long strokes. |
|---|---|
| Week 2 | 4 × 50m sled pulls at 80% race weight, 90s rest. Note where grip starts to fail. |
| Week 3 | 3 × 50m sled pulls at race weight, 2min rest. Aim for unbroken grip throughout. |
| Week 4 (peak) | 1 × full station at race weight after a 1km run — simulate the race sequence. |
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FAQ
Frequently Asked Questions
How long does the sled pull take for Pro Men at HYROX?
The median sled pull split for Pro Men is 5:34, from 15,890 season 8 results. The fastest 10% finish in 4:03 or less, the top quarter in 4:39, and the slowest quarter take 6:55 or longer. Your own time depends on pace, rests and fatigue from the earlier stations.
What weight is the HYROX sled pull for Pro Men?
Pro Men move 153 kg including sled over 50 m, run as four 12.5 m lengths. The weight includes the sled, so there are no plates to add. Doubles teams use the matching Open or Pro weight and split the distance.
Which sled pull technique is fastest?
Hand over hand is the fastest on paper and the most tiring for the forearms. Squat-to-row spreads the work to legs and back, and a walk-back is slowest but keeps the sled moving when grip fades. Athletes who plan when to change technique tend to beat those who force one style for all four lengths.
How do I get faster at the sled pull?
Grip is usually the limit, not the legs. Add dead hangs, farmers carries and rope pulls twice a week, set your stance before taking the rope and keep tension so the sled never stops. A slightly slower unbroken pull beats a fast start followed by a regrip.
What is a good sled pull time for Pro Men?
Under 4:39 puts you in the top quarter of Pro Men, and under 4:03 in the top 10%. Beating the median of 5:34 means you are faster than half the field. A time over 6:55 is in the slower quarter. Judge yourself against your own division, because the weights differ.
How accurate is the sled pull estimator?
Treat it as arithmetic on your own numbers. Time is work plus rests, and the default pace is solved so the default plan equals your division's median split. It does not model fatigue inside the station or no-reps, so test the plan in training and adjust the pace field to what you can actually hold.
How this is calculated
Benchmarks are real split times from 131,355 season 8 (2025/26) HYROX race results in the RoxUpdates athlete dataset (82,887 athletes across all seasons, data checked 2026-10-29). For the sled pull, 103,210 splits from the four singles divisions are used, 15,890 of them from Pro Men. Season 8 only, so weights and rules match today's. Finishes under 45 or over 240 minutes and implausible splits are removed.
Percentiles come from a 21-point quantile table (P1, P5, P10 to P95 in steps of 5, P99) per division, with linear interpolation between points. "Beats X%" means that share of finishers in your division had a slower split. P10 is the time that 10% of finishers beat.
The plan model is time = work + rests, using your own pace numbers. The default pace for each division is solved so the default plan equals that division's median split. It does not model fatigue inside the station or no-reps, so treat the result as a target to test in training.
RoxUpdates is independent and not affiliated with HYROX. Weights come from the official rulebook as checked on the Hyrox weights tool. Doubles rows are team splits where partners share the work, so they are not comparable with singles.
Last updated 2026-10-25. Benchmark data: season 8, 131,355 races.
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