Sled Pull at HYROX

The Sled Pull is one of the most demanding HYROX tests.

Its combination of strength, technique and endurance makes it a unique challenge that evaluates the body's functional capacity under fatigue.

In this article, we will explain all the aspects of the Sled Pullincluding rules, weights, technique and strategies to master this crucial test.

The task requires a combination of pulling strength, core control and endurance, and is one of the most technical stations in HYROX.

Its correct execution can be key to the athlete's overall performance in competition.

The Role of Sled Pulls in Hyrox Standards

At HYROX, the Sled Pull is a functional strength standard designed to measure the ability of athletes to move heavy loads under fatigue conditions.

It is part of the sled tests, along with the Sled Pushand evaluates strength, coordination and effort management in a competitive environment.

The Sled Pull appears at an advanced point in the race, which means that athletes must face this challenge after completing other demanding stations.

HYROX sled pull weights

 The official weights for the Sled Pull in HYROX, including the weight of the sled, are as follows:

• Women Open / Individual: 78 kg (including sled).
• PRO Women: 103 kg (including sled).
• Men Open / Individual: 103 kg (including sled).
• Men PRO153 kg (including sled).

Weights in pairs

• Mixed couplesThe weight is 103 kgequivalent to the weight of Open Men and PRO Women.
• Female couplesThe weight is equal to the weight of Open Women (78 kg) or PRO Women (103 kg), depending on the selected category.
• Male couplesThe weight is equal to the weight of Men Open (103 kg) or Men PRO (153 kg), depending on the selected category.

Weights in relays

• Women's relays78 kg (same weight as Women's Open).
• Men's relays103 kg (same weight as Open Men).
• Mixed Relays103 kg (same weight as Men's Open and Women's PRO).

How long is the sled pull in HYROX?

The official distance from the Sled Pull at HYROX is 4×12.5 metersadding up to a total of 50 meters.

Athletes must complete this course in out-and-back legs, moving the sled in a straight line within an assigned lane.

The sled must completely cross the designated marks for each leg to be valid.

HYROX sled pull times

These are approximate values for the time it takes to complete the sled pull station on HYROX.

Elite Athlete: 3'00/3'20" (M) 3'30″/4′ (F)
Athlete Pro: 3'30″/4'30" (M) 4'/4'45" (F)
Intermediate Athlete: 4'30″/5'30" (M) 5'/6′ (F)
Beginner Athlete: +6′ (M/F)

HYROX sled pull rules

The Sled Pull follows a strict set of rules that athletes must follow to avoid penalties or disqualifications:

1. Assigned laneEach athlete must use his assigned lane. Encroaching into another lane may result in penalties. by time.
2. StartThe entire sled and athlete must be behind the starting line before the start.
3. MovementThe sled must completely cross the 12.5 meter mark before starting the next pull.
4. Body positionThe athlete must remain standing at all times. It is not allowed to pull the sled sitting or kneeling.
5. Use of ropeThe rope must not encroach on adjacent lanes to avoid interference with other participants.
6. Lane boundariesThe athlete must remain between the designated lines and may not step on the back line when pulling the sled.
7. Sanctions:
   • If an athlete violates a rule, the pull will not be valid.
   • A second warning implies a penalty of 5 additional meters, which must be completed at the end of the workout.
   • Leaving the station without completing the 4×12.5 meters results in a 3-minute penalty per run not completed.

What muscles does the HYROX sled pull work?

 The Sled Pull activates the following major muscle groups:

• BackDorsals, trapezius and rhomboids, responsible for traction.
• ArmsBiceps and forearms, essential for the grip and movement of the rope.
• CoreAbdominals and obliques, necessary to maintain the stability of the body.
• LegsHamstrings, glutes and quadriceps, which provide stability and isometric strength.

What are the benefits of sled pulls?

• Functional strength developmentStrengthens the posterior chain and core stability.
• Improved gripIncreases forearm strength.
• Muscular endurance: Allows to maintain performance under heavy loads.
• Cardiovascular conditionIncreases heart rate and improves aerobic capacity.

Types of sled pull techniques

1. Traditional static tugBoth feet planted on the floor, using arms and core to pull.
2. Alternating pullAlternate arms to distribute the effort.
3. Pull with recoil: Move backwards after each pull, useful for experienced athletes.

How to perform a sled pull correctly

1. Starting positionStand in front of the sled with your feet firm and your legs slightly bent.
2. GripHold the rope with both hands, keeping the core activated.
3. MovementUse your back and core muscles to pull the sled towards you.
4. Constant rhythmMaintain an even pace throughout the test to avoid premature fatigue.

Common mistakes to avoid

1. Curving the backMaintain a neutral posture to avoid injury.
2. Excessive use of arms: distributes the effort with the dorsal and core muscles.
3. Lack of stabilityKeep your feet well supported to avoid slipping.

Training tips for mastering sled pulls

• Gradual progression: Increase weights little by little to develop strength.
• Complementary trainingIncludes core and grip exercises to improve stability and control.
• Racing simulation: Practice long pulls to replicate the conditions of the competition.
• Focus on key strength patternsSled Pull: The majority of the force required for the Sled Pull comes from the deadlift (dead weight) and squat (squat). Therefore, it is crucial to include in your routine exercises that develop these major muscle groups, such as:
  • Dead weight traditional or Romanian.
  • Squat variations (back squatsquat, front squat, goblet squat).
  • Hip thrusts to strengthen the glutes and hamstrings.

Developing these fundamental movements will not only improve your traction ability in the Sled Pull, but will also optimize your overall HYROX performance.

Integrating sled pulls into your training routine

• Day of strength: 4-5 sets of heavy pull-ups with complete rests.
• Resistance dayLighter pull-ups with high intensity intervals.

My personal experience and advice

 HAVE A PLAN!!!

The Sled Pull requires a clear and controlled strategy. Avoid starting too fast, as you may use up valuable energy that you will need for the remaining tests.

Maintain a steady cadence and trust your race plan.

Remember: managing your resources well in this test can make the difference between a good time and a suboptimal result.

Remember, in sledding you don't win races, but you do lose them.

Attention to the lines

It is essential to concentrate on not stepping on the marked lane lines.

This is a common mistake made by many athletes.especially under fatigue, and that may result in penalties that affect your final time.

Always maintain a stable posture and make sure your feet stay within the allowed space.

Tighten the rope before pulling

Before you exert your maximum force to pull the rope, be sure to tension it first. The sled rope is usually flexible and, if it is not taut, it can suddenly give way when you apply force.

This can cause you to lose your balance and even fall backwards.

Taking a moment to tighten the rope before each pull will allow you to perform the movement with greater control and efficiency, avoiding mishaps and possible loss of time.

Article written by:
Robert Dallakian
Daniel Arazola