Sled Push Workout

The Sled Push challenges athletes with a test of lower body strength, endurance, and power. This station requires pushing a weighted sled over a specific distance, demanding high levels of force and stamina.

Key Rules

• Pushing Technique: Athletes must push the sled using the designated handles. Pulling or lifting the sled is not allowed.
• Both sled and athlete must be completely behind the line prior to starting.
• The sled must always pass 12.5 m mark (end of lane) entirely before change of direction
• As soon as the athlete completed 4x 12.5 m and the entire sled passes the line the station is complete.
• If the athlete completes less than four lanes, a penalty of 3 minutes per missing lane will be awarded.
• Distance 4 x 12.5 m (unless penalties are assessed)

The sled weight will change based on your category:

• Women 102 kg incl. Sled
• Women Pro / Men 152 kg incl. Sled
• Men Pro 202 kg incl. Sled

Training Focus

• Leg Strength: Incorporate leg exercises like squats, leg presses, and lunges.
• Endurance: Cardiovascular training is crucial to withstand the sustained effort required.
• Form and Technique: Regular practice with a sled or similar equipment to perfect pushing technique.

Technique Tips

• Body Position: Lean forward with a straight back to maximize force transfer.
• Stride: Powerful and controlled strides, pushing off from the heels.
• Shoes: Choose footwear with excellent traction and stability.
• Gloves: Consider gloves for a better grip and hand protection.
• Maintaining Momentum: Focus on steady force application rather than short bursts.

Sled Push Videos Tutorial

Sled Push Average Time per Sex and Age Group

The table below presents a side-by-side comparison of average times for male and female athletes across age categories, ranging from under 24 years (U24) to the 80-84 years bracket. It's live data from the current race results.

If you want to find what should be your Ski Erg time, just use our race planner to get a personalized recommendation.

Sled Push Average Time per Season

Each row represents a distinct Hyrox season, offering a comparative view of the average times and pacing, thus serving as a benchmark for those training for future events or analyzing the sport's historical performance data.

Sled Push Wall of Fame

Results are based on the data published on Hyrox website and filtered to remove tracking errors and other anomalies.

Name		Overall Time	Sled Push
2019 Essen S2 Hyrox Pro Men Lautwein Tobias	30-34 Men 🥇 in AG | Top 5.6% 🥇 | Top 2.0%	59:12	01:09
2019 Leipzig S2 Hyrox Pro Men Grohmann Tim	30-34 Men 7th in AG | Top 31.8% 9th | Top 15.3%	01:08:17	01:11
WorldChampionship - Leipzig S4 Hyrox Pro Men Peters David	U24 Men 🥈 in AG | Top 14.3% 6th | Top 5.1%	01:03:41	01:13
WorldChampionship - Leipzig S4 Hyrox Pro Men Mildner Florian	40-44 Men 🥈 in AG | Top 13.3% 18th | Top 15.4%	01:08:33	01:17
2019 Leipzig S2 Hyrox Pro Men Werner Franz	U24 Men 🥇 in AG | Top 11.1% 🥈 | Top 3.4%	01:02:19	01:17
2023 Melbourne S6 Hyrox Pro Women Robertson Mareesa	45-49 Women 🥇 in AG | Top 50.0% 🥇 | Top 4.5%	01:07:33	01:20
2021 Leipzig S4 Hyrox Pro Men Schuster Michael	30-34 Men 🥈 in AG | Top 25.0% 🥉 | Top 9.7%	01:07:10	01:25
WorldChampionship - Leipzig S4 Hyrox Pro Men Fallek Alexander	25-29 Men 5th in AG | Top 27.8% 14th | Top 12.0%	01:06:36	01:26
WorldChampionship - Leipzig S4 Hyrox Pro Men Wenisch Tim	U24 Men 🥇 in AG | Top 7.1% 🥇 | Top 0.9%	59:38	01:26
2019 Leipzig S2 Hyrox Pro Men Michelius Martin	30-34 Men 🥉 in AG | Top 13.6% 4th | Top 6.8%	01:03:55	01:26

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