The HYROX sled pull.
Station three: the same sled lane, the other way. A rope, hand over hand, and the legs doing more of it than you think.
What it is.
You stand behind a line and pull the loaded sled toward you with a rope, hand over hand, then walk it back and go again, in 12.5 m lengths for 50 m in all. The weight includes the sled, as the rulebook states it. It comes third, right after the sled push and another 1 km run.
Weight by division.
| Division | Weight | Distance |
|---|---|---|
| Open women | 78 kg (170 lb) | 50 m |
| Open men | 103 kg (225 lb) | 50 m |
| Pro women | 103 kg (225 lb) | 50 m |
| Pro men | 153 kg (335 lb) | 50 m |
| Doubles and relay | Your own category’s Open weight. A mixed doubles pair both work the men’s Open weight. | |
All weights include the sled, as the rulebook states them. Season 26/27 Singles, Doubles and Relay rulebooks. Kilograms as the rulebook prints them; pounds as the app prints a load on a phone set to miles, rounded to the nearest 5 lb above 100.
How to train it.
- Short, heavy, repeated. The Race-Weight Pull Circuit and the Peak Pull Circuit finish on 4 × 25 m of sled pull at race weight with 60 s walk between.
- On running legs. Brick · Sled Pull, a peak brick: 6 × (1 km at your race leg pace, then 25 m of sled pull at race weight).
- Pulling strength. The upper and carries lifting day: bent-over rows, pull-ups or pulldowns, single-arm rows, for the rope and the ergs.
- In race order. The front half sim and the full sim, a 1 km run before each station.
When your gym has none.
Turn it off on the app’s gym screen and every session that has it swaps it by rule. The swap is shown on each session it touches, and the plan says when a swap means you have not touched the real load before race day.
How Why Not trains it.
The app’s Hybrid Race plan is a running plan with the stations built in. Every session prints your division’s load, and a beginner’s loads read “up to” and climb toward race weight by race week.
Every brick and simulation you log records your sled pull time on the station board, and the board keeps your best. A station more than a tenth and more than 45 seconds behind its target is your slowest station, and your next two gym sessions end with extra work on it. The target itself comes from your goal finish: at a Sub 1:30 goal it is 3:56, an estimate from published results until your own time replaces it.
The running half, and this.
A training plan for your HYROX race from a running coach: the 1 km repeats, the bricks, the circuits and the lifting, every load your division’s, on iPhone and Apple Watch.
See the HYROX planWhy Not is not affiliated with or endorsed by HYROX. HYROX is a trademark of HYROX World GmbH. Distances and weights from the HYROX Singles, Doubles and Relay rulebooks, season 26/27.