Sled Push Workout for HYROX
How do you train the sled push for HYROX?
Training the HYROX sled push requires a mix of maximal lower-body strength, leg drive endurance and race-pace simulation. HyroxPlanning programs progressive sled push sessions matching the official 152 kg (men) and 102 kg (women) loads.
In depth
The sled push is the second station in HYROX and one of the most decisive: athletes blow up here if leg strength or pacing is inadequate. Effective training rotates heavy push intervals, race-pace 4×25 m sets and accessory leg work. HyroxPlanning prescribes 1–2 sled-focused sessions per week during the build phase and integrates them into full simulations during peak.
Key components
-
Heavy push intervals
4–6×25 m at race weight + 20%, full rest.
-
Race-pace push
4×25 m at race weight, 1 min rest.
-
Leg accessory
Bulgarian splits, walking lunges, leg press.
-
Technique
Low body angle, short steps, constant leg drive.
Frequently asked questions
What weight is the HYROX sled push?
152 kg for men's open, 102 kg for women's open (sled + plates, on rubber surface).
How often should I train sled push?
1–2 dedicated sessions per week during the build phase.
No sled at my gym — what do I do?
Substitute with heavy prowler, hack squats and walking lunges with load.
Ready to start your HYROX plan?
Get a personalized HYROX training plan adapted to your level, schedule and target time.