HYROX Sled Push

Station 2 is the 50m sled push. You push a weighted sled 50m in total—often split into 4× 12.5m segments. The sled weight is fixed per division; standard HYROX divisions use a set load. You cannot hold the uprights—you push the sled by placing your hands on the front of the sled or the designated push surface.

The sled push is one of the most demanding stations: it taxes the legs, core, and conditioning. Efficient technique and steady effort beat a fast start that leaves you gassed for the later segments.

Use a low body angle: lean into the sled with a forward tilt from the ankles, not the waist. Keep your back flat and core braced. Drive through the legs with short, powerful steps. Do not stand too upright—that shifts load to the lower back and reduces leg drive.

Hand placement matters. Push with flat hands on the sled frame or pads, arms slightly bent. Keep your head up so you can see the line. Take consistent, quick steps rather than long strides; short steps help you maintain momentum and control.

Pace the sled push evenly. The first segment or two can feel manageable; the later segments get much harder. Avoid sprinting the start—you will pay for it later. Aim for a strong, steady push the whole 50m.

Breathe out on the drive and in as you recover. Do not hold your breath. If you need to, take a brief pause between segments to reset your grip and breath, then go again. Many athletes find the turns the hardest part; practice turning the sled quickly and getting back into push position.

Train the sled push with the same or slightly heavier load than race day. Do the full 50m (e.g. 4× 12.5m) with full rest, or 2–3 rounds with 1–2 minutes rest, at race effort. This builds the specific strength and conditioning you need.

Supplement with leg strength: squats, leg press, and heavy carries. Conditioning work such as assault bike or row after leg work helps replicate the feeling of pushing the sled when already fatigued from the run and SkiErg.

After the second 1km run, get to the sled quickly and start pushing without overthinking. Stick to your practiced technique and pace. At each turn, stay calm: secure the sled, turn it, and push on. One or two controlled breaths between segments are fine if they keep you from blowing up.

Do not leave the station until the judge has validated that you completed the 50m. Once validated, move straight into the next 1km run. Do not stand still; walk or jog to the run start and settle into your run pace. The sled push is behind you—focus on the next run and station.