The HYROX sled push.
Fifty metres of the heaviest thing in the race, one kilometre into it. The sled is station two and it does not forgive a fast first kilometre.
What it is.
You push a loaded sled along a 12.5 m lane, turn it, and push it back, twice over, for 50 m in all. The weight is the rulebook’s, set by your division, and the sled’s own weight counts in it. It sits second in the race order, right after the SkiErg and a 1 km run, so you arrive with the upper body already working and the legs just off a run.
Weight by division.
| Division | Weight | Distance |
|---|---|---|
| Open women | 102 kg (225 lb) | 50 m |
| Open men | 152 kg (335 lb) | 50 m |
| Pro women | 152 kg (335 lb) | 50 m |
| Pro men | 202 kg (445 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. Circuits that finish on it: 4 × 25 m at race weight with 60 s walk between, after the rounds.
- On running legs. Brick · Sled Push: 5 × (1 km at your race leg pace, then 25 m of sled push at race weight), with a mile warm up and a half mile cool down.
- Heavier than race day. The lower lifting day ends on 4 × 25 m of sled push at 110 to 120 percent of race weight, after the squats and the deadlifts.
- In race order. The front half sim covers stations one to four with a 1 km run before each; the full sim is the whole race at race weight, about 85 percent effort, scheduled once.
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 push 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 2:53, 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.