Stations
HYROX sled push: weights, times and how to train it
Updated · Rivo
The HYROX® sled push is the second station of the race: 50 m in four lengths of 12.5 m, pushing 152 kg (335 lb) for Open men and 102 kg (225 lb) for Open women, sled included, and 202 kg (445 lb) and 152 kg (335 lb) in Pro. In the 2025/26 season the median Open man finished it in 3:07 and the median Open woman in 2:56, and the fastest 10% took under 2:18 and 2:12.
Every time on this page comes from 702,095 public HYROX results from 98 venues in the 2025/26 season, each with all 16 splits. Below: the loads in kg and lb, the times for every division, how much the sled push separates fast finishers from slow ones, what it does to the run after it, how much the venue moves it, and how to push faster and train it, with a sled or without one.
How heavy is the HYROX sled push?
| Division | Women | Men |
|---|---|---|
| Open | 102 kg (225 lb) | 152 kg (335 lb) |
| Pro | 152 kg (335 lb) | 202 kg (445 lb) |
HYROX race standards. Pounds rounded to the nearest pound.
The load is the sled plus its plates, so weigh a gym sled before you load it to race weight. Every division pushes four lengths of 12.5 m (41 ft), changing ends after each one, and a Pro woman pushes the same load as an Open man. In Doubles the two athletes split the four lengths however they like, and both still run every 1 km.
The sled push comes after the SkiErg and the second run, and the sled pull follows it: the two heavy sleds come one after the other, early, with six of the eight runs still ahead.
How long does the HYROX sled push take?
Half of all Open men took between 2:39 and 3:46, and half of all Open women between 2:31 and 3:28. That is about 4% of the average Open man’s race and 3% of the average Open woman’s.
| Division | Results | Top 10% | Top 25% | Median | Top 75% | Top 90% |
|---|---|---|---|---|---|---|
| Open men | 174,215 | 2:18 | 2:39 | 3:07 | 3:46 | 4:36 |
| Open women | 98,478 | 2:12 | 2:31 | 2:56 | 3:28 | 4:08 |
| Pro men | 34,004 | 2:52 | 3:16 | 3:52 | 4:43 | 5:50 |
| Pro women | 16,119 | 2:57 | 3:24 | 4:00 | 4:54 | 6:03 |
| Men’s Doubles | 106,408 | 1:29 | 1:39 | 1:52 | 2:09 | 2:30 |
| Women’s Doubles | 111,895 | 1:31 | 1:40 | 1:53 | 2:09 | 2:27 |
| Mixed Doubles | 121,546 | 1:44 | 1:57 | 2:14 | 2:38 | 3:08 |
| Men’s Pro Doubles | 24,307 | 1:47 | 1:59 | 2:15 | 2:39 | 3:11 |
| Women’s Pro Doubles | 14,488 | 1:58 | 2:12 | 2:31 | 2:58 | 3:34 |
HYROX season 2025/26: 701,460 results with all 16 splits. Top 10% is the time nine in ten were slower than. Doubles times are the pair’s time on the station.
Pro is slower even though its field is faster: the median Pro man pushed 0:45 longer than the median Open man for 50 kg (110 lb) more on the sled, and the median Pro woman 1:04 longer than the median Open woman for the same extra 50 kg (110 lb). Doubles pairs are quickest because two athletes share the work: the median mixed pair took 2:14. The other seven stations are in average HYROX time per station.
Inside one field the spread is wide. The slowest 10% of Open men needed more than 4:36, 2.0 times as long as the fastest 10%, on the same sled with the same load.
Does the sled push separate fast and slow finishers?
Less than its reputation. Open men who finished in 1:35–1:40 pushed the sled only 0:41 slower on average than men who finished in 1:15–1:20. The same two groups were 2:31 apart on the wall balls and 8:28 apart on the eight runs. For Open women the sled push gap was 0:33 and the wall ball gap 2:02.
So the sled push is where strength shows, and the finish is decided elsewhere. A strong push rarely makes a fast race on its own, and a slow one rarely ruins it. If you lift, this is where you bank time; the runs and the late stations are where it gets spent.
What does the sled push do to the next run?
Run 3 starts with legs that just moved the sled. In every five-minute finish bracket, in every division, run 3 was slower on average than run 2, the run before the sled push, and the gap grows as finish times get slower: 0:12 for Open men who finished in 1:00–1:05, 0:24 for those in 1:30–1:35 and 0:41 for those in 2:00–2:05.
| Finish (h:mm) | Results | Run 2 | Sled push | Run 3 | Run 3 slower by |
|---|---|---|---|---|---|
| 1:00–1:05 | 4,407 | 3:40 | 2:23 | 3:52 | +0:12 |
| 1:10–1:15 | 16,483 | 4:09 | 2:42 | 4:24 | +0:15 |
| 1:20–1:25 | 21,690 | 4:37 | 3:00 | 4:57 | +0:20 |
| 1:30–1:35 | 17,379 | 5:04 | 3:21 | 5:28 | +0:24 |
| 1:40–1:45 | 11,188 | 5:30 | 3:42 | 5:58 | +0:28 |
| 1:50–1:55 | 6,633 | 5:54 | 4:10 | 6:29 | +0:35 |
| 2:00–2:05 | 3,620 | 6:18 | 4:25 | 6:59 | +0:41 |
HYROX season 2025/26: 81,400 Open men who finished in these brackets, all 16 splits. Averages of the athletes in each five-minute finish bracket.
Open women: the sled push and the runs either side
| Finish (h:mm) | Results | Run 2 | Sled push | Run 3 | Run 3 slower by |
|---|---|---|---|---|---|
| 1:10–1:15 | 3,606 | 4:18 | 2:20 | 4:30 | +0:12 |
| 1:20–1:25 | 10,073 | 4:51 | 2:36 | 5:04 | +0:13 |
| 1:30–1:35 | 11,778 | 5:23 | 2:53 | 5:38 | +0:15 |
| 1:40–1:45 | 9,094 | 5:50 | 3:10 | 6:07 | +0:17 |
| 1:50–1:55 | 5,902 | 6:18 | 3:29 | 6:38 | +0:20 |
| 2:00–2:05 | 3,388 | 6:45 | 3:45 | 7:07 | +0:22 |
| 2:10–2:15 | 1,982 | 7:14 | 3:56 | 7:39 | +0:25 |
HYROX season 2025/26: 45,823 Open women who finished in these brackets, all 16 splits. Averages of the athletes in each five-minute finish bracket.
A heavy push shows up in the first minutes of run 3. Leave the sled at a pace your legs can run off, settle into your race pace by feel, and let the sled pull that follows be the next job rather than a place to win the seconds back.
Does the venue change your sled push time?
A lot, and more than it changes the whole race. Comparing each of the 44,243 athletes who raced at two venues or more in 2025/26 with their own sled push elsewhere, the same athletes pushed 17.7% faster at Seoul than at their other venues and 39.4% slower at Puebla, while their whole finish moved between −5.5% and +11.9% from one venue to another. On the median Open man’s 3:07 push, that is about 0:33 quicker at one and 1:14 slower at the other.
| Venue | Effect | On a 3:07 push | Results |
|---|---|---|---|
| Seoul | −17.7% | −0:33 | 487 |
| Chicago | −15.9% | −0:30 | 1,051 |
| Vancouver | −13.5% | −0:25 | 573 |
| Boston | −10.1% | −0:19 | 1,290 |
| Dallas | −2.9% | −0:05 | 860 |
| New York | −3.4% | −0:06 | 2,734 |
| Houston | +2.0% | +0:04 | 1,200 |
| Las Vegas | +4.3% | +0:08 | 1,496 |
| Anaheim | +9.3% | +0:17 | 1,065 |
| Rimini | +26.7% | +0:50 | 1,439 |
| Cancun | +36.3% | +1:08 | 578 |
| Puebla | +39.4% | +1:14 | 461 |
HYROX season 2025/26: Open and Pro singles who raced at two venues or more, 44,243 athletes. Each venue’s effect is what it did to their sled push against their own sled push at their other venues; results compared are theirs at that venue. A minus means faster there; the time column applies the effect to the median Open man’s push.
Floors and sleds differ from hall to hall, and the numbers show how much that moves a push; they cannot say which part of the setup did it. Among the US races, Chicago (−15.9%) and Boston (−10.1%) ran fast for the sled, Anaheim (+9.3%) and Las Vegas (+4.3%) slow. Compare your sled push between races only at the same venue: a slower push at a slow-sled venue can be the same push. What each venue does to the whole race is in the fastest and slowest HYROX courses.
How do you push a HYROX sled faster?
- Lean in, hips low. Angle your body into the sled with a flat back and your hips low, so your legs drive straight into it.
- Arms straight or bent. Hands high on the poles with straight arms, or bent arms with your chest close to the sled. Both work; keep the one that lets your hips stay low and your back flat.
- Short steps first. Break the sled loose with short, fast steps on the balls of your feet, then lengthen your stride once it moves. Push the floor back behind you.
- Never let it stop. A stopped sled costs more to restart than a slow one costs to keep moving. Slow down if you have to; do not stop.
- Change ends fast. Let the whole sled cross the line, step around to the other end, set your hands and go. Time spent standing at the line is time you did not push.
- Pace four lengths, not one. Push the first length at a pace you can hold for all four. Fresh legs make length one feel easy.
- Breathe. Keep breathing through every length; holding your breath to the line makes the next one harder.
How do you train the sled push?
Train your two weakest stations in four-week blocks rather than all eight every week. When the sled push is one of the two, it gets a station session and a place in your run after station work, once a week each. Both use 25 m pieces: half the race’s 50 m, or two lengths. Two rules keep them from wrecking your running: no hard run the day after the station session, and at least 48 hours between any sled session and your long run.
Station session, once a week
Repeated 25 m pieces at race load with full rest, so every piece is pushed the way you mean to push the first length in the race, with your second-weakest station in the same session and a little sled-into-run work at the end. The load stays at race weight or above; the rest is what lets you keep it there.
Run after station work, once a week
Sled pieces and your second station, each straight into 1 km at race pace. It trains run 3, which in every finish bracket above was slower than run 2: the sled shows in the run after it, and only running after the sled trains that.
How to train the sled push without a sled
Keep the same sessions and use the first of these your gym or home has. A stand-in keeps its own metres or reps and trains the legs the sled uses; it does not give you a sled time, so your first push on a real sled at race load is still the test.
- A prowler. It is a sled: same pieces, same load.
- Plate push. A weight plate pushed along turf or a smooth floor, 25 m per piece.
- Weighted backward walk. Hold a weight plate at your chest and walk backwards, 25 m per piece, knees driving over your toes.
- Leg-press cluster. 10 heavy reps per piece.
- No kit at all. Walk backwards on a treadmill set to an incline, 25 m per piece.
What does the judge check on the sled push?
One standard: the whole sled crosses the line at the end of each length before you change ends. A length that ends with the back of the sled short of the line is not finished, so push it all the way through before you step around.
The time lost without a no-rep is bigger: stopping mid-length, standing up between steps, a slow change of ends, and a first length you cannot repeat.
Is the sled push costing you time?
Your sled push is one of the three numbers Rivo’s free Number starts from, with your 5 km time and your sled pull. It turns them into a predicted finish with the range it could land in and a label for how sure it is, and shows the station costing you the most time, in seconds. If that is not the sled push, give your block to the station that is. For what the whole field’s splits look like, see good HYROX times by age and division; for the station that separates finishers most, see HYROX wall balls.
How these numbers were made
- Source: 702,095 public HYROX results from the 2025/26 season, read through pyrox-client, an independent open-source client, and loaded on 2 September 2026. A result counts only with all 16 splits and a finish between 40 and 300 minutes.
- A station time is the split HYROX timing records for the station; the roxzone around it is timed separately. Doubles times are the pair’s time on the station.
- Finish brackets group athletes by finish time in five-minute steps. Their numbers are averages, so a bracket’s splits add up to its finish.
- Venue effects come from Open and Pro singles who raced at two venues or more: each venue’s effect is what it did to their sled push against their own sled push elsewhere. Championship and invitational races are left out. Athletes get fitter through a season, so the gap between the venues raced in each half of it is taken out.
- Aggregates only: no names and no single result. A group under 50 results shows no time.