HYROX Station 2 of 8
HYROX Sled Push
Pure posterior chain. Pro is +33% heavier than Open (Pro Men 202 kg / 445 lbs vs Open Men 152 kg / 335 lbs). Variance is medium; pacing matters more than max effort — most athletes go out too hot and stall on the back half.
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The numbers
Format
50 m (4 × 12.5 m up and back)
Weight standard (Rulebook 25/26)
Men: 152 kg Open · 202 kg Pro. Women: 102 kg Open · 152 kg Pro.
Variance (SSAC 2025)
medium — SD 1.2 min
Primary risk factor
pacing
Technique
Coach cue: "Inside forearms on poles, drive through posterior chain. Steady beats sprinting."
Form steps
- Grip poles with forearms parallel, elbows close to body
- Lean into the sled, chest over hands
- Drive through legs and hips — arms transfer force, don't pull
- Short, quick steps; don't overstride
- Keep momentum through the turn
Breathing
Exhale on drive, inhale on recovery steps
Key muscles
Quadriceps · Glutes · Core · Triceps
Common mistakes
- Extended arms (leaks power)
- Sprinting then gassing (pace it)
- Overstriding (short steps are more efficient)
Target times
Realistic is the median competitive time — a well-trained athlete should target this. Aggressive is the top-10% / podium-level time. Source: HYROX Data Lab (10,000+ race results) + SSAC 2025.
| Division | Realistic | Aggressive |
|---|---|---|
| Men Open | 2:00 | 1:30 |
| Men Pro | 1:45 | 1:15 |
| Women Open | 2:15 | 1:45 |
| Women Pro | 2:00 | 1:30 |
Training implication
SSAC 2025 research — what the variance data means for training.
Muscular, not metabolic. Steady effort beats sprinting.
Race-day tip
Station 2 — legs are still fresh. Don't go too hard.
How to scale
Easier — beginner / deload
Lighter load, focus on form
Harder — race-spec / elite
Pro weight, target sub-1:30
The other seven stations
Train sled push like a top finisher
Related guides
Train sled push in FORMD
FORMD identifies your weakest stations from your baselines and builds a personalized plan that targets them. 3-day free trial — see how much time sled push is costing you.