Sled Push
50m
TL;DR
The Hyrox sled push is a 50-metre push of a heavily loaded prowler sled — 152 kg for Open Men, 102 kg for Open Women. The weight is all on the sled; you drive through two vertical handles in a bent-over power position. It's the second station (after SkiErg), so your legs arrive slightly pre-fatigued. Most Open Men complete it in under 3 minutes; the key is staying low and driving with short, powerful steps.
Median Race Times (real data, 82,000+ athletes)
Overview
Pushing a weighted sled 50 meters across the floor. Men push 152kg, women push 102kg.
Hyrox Sled Push Weights
| Division | Weight / Format |
|---|---|
| Open Men | 152 kg / 335 lb |
| Open Women | 102 kg / 225 lb |
| Pro Men | 202 kg / 445 lb |
| Pro Women | 152 kg / 335 lb |
| Doubles Men | 152 kg / 335 lb (one partner pushes per length) |
| Doubles Women | 102 kg / 225 lb |
| Doubles Mixed | 152 kg for male partner's lengths, 102 kg for female partner's lengths |
Step-by-Step Technique
- 1
Grip the sled handles at or below hip height — high handles force you upright and destroy your driving angle.
- 2
Lean your body forward at roughly 45 degrees from the floor, keeping your back flat and your chest low to the ground.
- 3
Drive off your toes with short, rapid steps — your foot contact should be directly under or slightly behind your hips, not out in front.
- 4
Keep your arms straight and rigid throughout: you are a rigid lever between your feet and the sled, not a pushing machine using arm strength.
- 5
Look forward (not down), breathe rhythmically, and maintain your lean angle for the full 50 metres — the moment you rise up, you lose leverage.
Training Tips
- 1
Stay low - chest almost parallel to ground
- 2
Drive through your toes, not heels
- 3
Short quick steps beat long strides
- 4
Grip the handles at hip height, not chest
Top 5 Mistakes (and Fixes)
✕Mistake 1: Standing too upright
Fix: Get your chest low — almost parallel to the floor. The lower your angle, the more horizontal force you can apply to the sled.
✕Mistake 2: Taking long strides
Fix: Short, fast, powerful steps win. Long strides reduce contact frequency and kill momentum, especially in the first 10m.
✕Mistake 3: Gripping too high on the handles
Fix: Use the lowest grip position available. High grips pull your torso upright and reduce driving force by 20–30%.
✕Mistake 4: Pushing with bent arms
Fix: Lock your elbows straight. The sled push is a leg exercise — your arms are connectors, not prime movers.
✕Mistake 5: Arriving at the station without a plan
Fix: Know your target pace before the race. Practice transitions from SkiErg to sled push so the changeover is automatic.
Common Mistakes
- ✕
Standing too tall - kills your leverage
- ✕
Taking long strides - short and fast wins
- ✕
Gripping too high on the handles
4-Week Training Progression
| Week | Session |
|---|---|
| Week 1 | 6 × 25m sled push at 70% race weight, 90s rest. Focus on body angle and step cadence. |
| Week 2 | 4 × 50m sled push at 85% race weight, 2min rest. Target sub-2:00 for Open Men. |
| Week 3 | 3 × 50m sled push at race weight, 2min rest. Time each effort and aim for consistency. |
| Week 4 (peak) | 1 × 50m at race weight immediately after 1000m SkiErg — simulate the race sequence. |
Sample Workout
6x50m sled push at race weight. Walk back recovery. Focus on keeping consistent pace.
Equipment
The Prowler sled is what you'll use on race day. If you're training seriously, having access to race-day equipment makes a real difference in your preparation.
[AFFILIATE:prowler-sled](URL)
Frequently Asked Questions
How heavy is the Hyrox sled push?
The Hyrox sled push weight is 152 kg for Open Men, 102 kg for Open Women, 202 kg for Pro Men, and 152 kg for Pro Women. These are the total sled weights including the sled frame — you push the full stack.
What is the average Hyrox sled push time?
Based on real data from over 82,000 athletes, the median sled push time is approximately 2:52 for Open Men and 2:44 for Open Women. Open Women are often faster on this station because the weight-to-strength ratio is more favourable at the women's load.
What is the best technique for the Hyrox sled push?
Stay as low as possible with your chest nearly parallel to the ground, keep your arms locked straight, and drive with short rapid steps directly under your hips. Your body should be a rigid angle between the floor and the sled — any upright posture kills leverage.
How do I train for the Hyrox sled push without a sled?
Heavy prowler pushes are the best substitute. If unavailable, heavy barbell hip thrusts, Bulgarian split squats, and box step-ups loaded at race weight will develop the quad and glute power you need. Short sprint repeats on an assault bike (which loads the pushing angle) are also effective.