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 1.0 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 FORMD's reference target for a well-trained athlete; Aggressive is a podium-level target. Neither is the field median: checked against real HYROX race results, the realistic target is faster than most finishers on most stations (Sled Pull most of all) and slower than the typical finisher on Farmers Carry.
| 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.