Sled Push at HYROX

The sled push, or sled push, is the second station found in the HYROX competition and represents the first challenge in which the athlete faces a weight during the test.

It is a movement that can generate great fatigue and affect our running performance.

In this article, I will tell you how to master the Sled Push in HYROX and what are the keys to successfully overcome this obstacle, especially if you come from the CrossFit world.

What is Sled Push in HYROX?

The Sled Push is one of the eight stations of the HYROX event, and consists of pushing a weighted sled over a distance of 50 meters.

The weight of the sled depends on your category, but in any case, it is an exercise that tests strength, technique and mental endurance.

Problems with Sled Push

Training the Sled push in the gym is not the same as in the Hyrox event for several main reasons:

The carpet 

Unlike the gym, the carpet is not fixed to the floor, so it wrinkles easily. Occasionally, you may find it more or less smooth, and that is a factor that will make that season somewhat more or less difficult to overcome. 

sled push hyrox carpet
Credit Sportograf.com

Although HYROX is highly standardized, you may find that the carpet is of a different material depending on the race and the race sponsor.

The slippers 

Footwear is a crucial factor in a HYROX event.. In particular, a good grip on the carpet is required to avoid slipping. Without proper footwear, sledding becomes an arduous task, which can have a negative impact on your overall time during the competition.

sled push better shoes
Credit Sportograf.com

Specifically, we look for Hyrox shoes to have a good grip at the front, so that we can better exert the force preventing you from slipping.

That is why trail running shoes with cleats are ideal. 

Puma, as the official sponsor of the races, also has a specific shoe designed for HYROX.

What is essential is that find the footwear that perfectly fits your needs and use it for at least a few weeks before your race. In this way, you will be able to avoid unpleasant surprises, such as blisters or unexpected painsduring the test.

The sensation within the competition

It is not the same to train just to move the weight when we are fresh, as it is to train in fatigue after running.

PUMA x HYROX

The strategy

It is important to know each other in order to develop a good strategy taking into account the category.

When you compete as an individual, it is crucial that you effectively manage the distance you are going to ride and the breaks you need. This will allow you to approach the test without reaching the failurewhich is essential to maintain an adequate rhythm during the entire test.

When competing with a partner this season is more bearableYou can switch with your partner and thus it is easier to avoid major fatigue.

sled push hyrox couples

Knowing the strengths of the members will allow us to distribute the test load more efficiently. In this way, we can assign the member who can best withstand the fatigue, ensuring that he/she maintains his/her pace and manages to complete more meters, or that he/she is the last to push.

Even though the race will largely decide your total time, this particular test has a major impact on the pace that can be maintained.. That is why it is worth attacking it in the best possible way, to avoid losing seconds or minutes and affecting your final time.

Here is a graph that illustrates the relationship between the position in which the sled push was completed and the final time of the race.

sled push relationship with final result in HYROX
sled push relationship with final result on HYROX women

We can state that, in most cases, the position improves as the performance in the sled push increases.

Weights by category

Sled Push weights, including sled, in each category:

Category

Weight

Women

102 kg

Women Pro

152 kg

Men

152 kg

Pro Men

202 kg

Doubles Pro Men

202 kg

Men's Doubles

152 kg

Mixed Doubles

152 kg

Women's Doubles

102 kg

Doubles Pro Women

152 kg

Relay

102 / 152 kg (F/M)

HYROX Sled Push Standards

In Hyrox you have to complete 50 meters in total to continue. This is achieved by adding 4 sections, each of 12.5 meters.

At this second Hyrox station, the layout of the events varies each time. Upon arrival at the designated sled push area, a Hyrox volunteer will guide you to the sled you will use to begin.

For starters, the sled and the athlete has to be behind the line.. You will push the sled in your lane until you complete a total of 50 meters. Rest is free at any time.

Tip: I advise you to research the location of the station and the access routes beforehand. This is essential to avoid confusion; a simple oversight could lead you to lose time or even enter the wrong station.

Sled Push Technique

There is no universal technique, but rather 3 positions that are not exclusive to each other. Each person is different and will choose the one that is best for him or her at that moment.

Most common positions 

With arms outstretched:

HYROX sled push position
Credit Sportograf.com
sled push hyrox straight arms

Here the body is placed as far away from the sled as possible.

With the arms bent, the body leaning forward, the shoulders do not touch the hands:

sled push positions in
Credit Sportograf.com
sled push hyrox arms

This way you are at an intermediate distance from the sled.

With shoulders, forearms and hands resting on the sled:

how to push the sled in HYROX
Credit Sportograf.com

Position yourself as close to the sled as possible. This position may be awkward because of the center bar of the sled; you may have to tilt your head to one side or, as Hunter McIntyre does in the picture, position it in front of the bar.

sled push hyrox position

Which is the best?

In principle, the closer you are to the sled, the better you can transfer the force, but the most important thing is that you feel some "comfort" in the position.

In practice often the postures are changed to rest and relax slightly, alternating can help you release fatigue in your arms or shoulders, depending on what you're doing at the time.

Tips for training the Sled Push

The sled push primarily works the legs, glutes, calves and core, but its impact also extends to the shoulders and arms due to the necessary pushing effort.

It is not recommended:

  • Training the sled push in isolation is an excellent strategy to boost your strength and endurance in this exercise.
  • Incorporates strength training sessions focused on the lower body to effectively manage load and fatigue.
  • And, of course, it is essential to simulate as authentically as possible how you will face him in competition.

Sled Push Training

For beginners: if it is the first time you are going to push a sled, uses little weightPlay with the positions to find the one that is most comfortable for you and once you have it, progressive weight gain so that you know what your maximum is. 

For competitors: try overweight training of your category in open or pro, since as we have commented in the event the sled feels heavier because of the carpet, remember that it is not the same as the one in your box.

Alternatives to Sled Push

If you don't have a sled in your gym, here's how to get a similar stimulus in your workouts:

  • Resistance treadmill
  • Push foam crate (not wood) on the artificial floor by placing discs on top of it.
  • Inclined slope climbs in the mountain using weighted vest
  • Running with weight (vest) on climbs
  • Box jumps
how to train sled push for HYROX
Credit Sportograf.com

Individual leg training

In the sled push we do a lot of strength individually in each leg, so we have to focus on training also unilaterally several exercises

  • Front Lunges 
  • Walking lunges
  • Squats Bulgarian
  • Step ups
  • Unilateral hip thrust
  • Pushing the Sled on one leg (unilateral)

Career simulation

You will also want to train the sled push by simulating the day of the competition following this guideline. 

You are going to combine a 500 meter run at a pace above your average 1 km run + 25/30 meter sled push, a total of 4 or 5 rounds.

Tip: remember to train with weights higher than those of your category in HYROX to learn how to manage the load.

Additional race day tips

Learn your best roll/rest combination.

You need to test whether you feel better with longer or shorter runs, or by doing a combination. The only way to know is to practice in training to identify how you perform best.

hyrox sled push tips
Credit Sportograf.com

Don't forget to run simulations before and after to see how it affects your pace.

If you don't know where to start, try this combination and adjust it as you feel best: 

  • 1st large run in a row of 12.5m each
  • cut the rest into 6.25m halves. 

Dosage 

The sled push may catch you "too fresh" since it is the second exercise of the race, but don't lose sight of the ultimate goal: the shortest total running time.

dosing sled push hyrox
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This means that it is not a question of finishing this section as quickly as possible.The goal is to identify the optimal intensity so that the wear and tear does not become a burden that negatively affects your pace in the rest of the race.

It is not advisable to start at too fast a pace.You may feel a lack of strength in your legs to complete the race. It is essential to find a balance between speed and energy conservation.

The more you train your sled, the better you will know the strategy that works for you to finish with the best time. It's important to give yourself breaks. If you know you struggle, you can schedule your breaks as part of your strategy to maintain the pace you set for yourself during training, which will allow you to perform at your best on race day.

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