The sled push is easily one of the toughest stations in a HYROX race. The weight you'll face depends on your division: Open Women push 102 kg, Open Men push 152 kg, Pro Women push 152 kg, and Pro Men push 202 kg. These numbers include both the sled and the loaded plates. You'll push the sled for 50 meters total, usually broken up into shorter stretches on the competition turf.
Knowing the official race weight gives you a solid benchmark for training. But race day is usually tougher than the numbers suggest. By the time you reach the sled push, you've already done two 1 km runs and the SkiErg—so your legs are burning before you even get started. And that turf? It adds a ton of friction, making the sled feel heavier than anything you've pushed in your local gym.
If you want to crush this station, you'll need a smart training plan and solid technique. It helps to understand the official standards, how the sled is loaded, and how to build the right kind of strength for this movement. All that makes a difference when you're trying to move fast and not burn out before the rest of the race.
Standard Weights and Event Specifications
Sled push weights are set by division and gender, with the total weight counting both the sled and the plates you add. You'll always push the sled for 50 meters, split into four 12.5-meter lengths on the competition turf.
Men's Sled Push Weights
If you're in the Men's Open division, expect to push 152 kg (335 lbs) total. That's what most guys will face.
The Men's Pro division? That jumps up to 202 kg (445 lbs). It's a big step up, designed for athletes with a higher level of strength and race experience.
The listed weight covers everything—the sled itself and all the plates.
| Division | Weight (kg) | Weight (lbs) |
|---|---|---|
| Open Men | 152 kg | 335 lbs |
| Pro Men | 202 kg | 445 lbs |
Women's Sled Push Weights
Women's Open division calls for a 102 kg (225 lbs) sled push. That's the standard for most female competitors.
For Women's Pro, you'll push 152 kg (335 lbs). That matches the Men's Open weight—a pretty big jump and honestly, it's no joke.
Just like for the men, these totals include the sled along with the loaded plates.
| Division | Weight (kg) | Weight (lbs) |
|---|---|---|
| Open Women | 102 kg | 225 lbs |
| Pro Women | 152 kg | 335 lbs |
Open Versus Pro Division Requirements
Open divisions are where most people start—anyone can sign up, no special qualifications needed.
Pro divisions are designed for athletes who want a tougher challenge, with heavier loads across several workout stations. While Elite 15 racing requires qualification, competitors can generally choose to register for either the Open or Pro division. That 50 kg (110 lbs) gap applies across multiple stations, not just the sled push.
That extra 50 kg? It's about a 33% increase for men and nearly a 50% increase for women.
Training Strategies and Performance Factors
Getting strong and fast for the sled push means you've got to understand how to build up weight, train with the right loads, and deal with the unique challenges you'll face on race day.
Weight Loading Techniques
Start your training with about 60–70% of your race weight if you're just getting the hang of sled mechanics. That lighter load lets you focus on your stance and footwork, not just brute force. Add 10–15% more weight every couple of weeks as you get more comfortable.
Try to mix up your training: use race weight for short 10–15 meter pushes to build power, bump it up to 110–120% for really short (5 meter) max-effort drives, and then go lighter for longer pushes—think 75–100 meters—to build endurance.
At least once a week, especially in the last month before your event, make sure you're pushing the full race weight. It's the only way to really know what you're in for and not get blindsided.
Converting Kilograms to Pounds
Most gyms in the US only have plates in pounds, so you'll need to do a little math.
Here's a quick reference for HYROX sled push weights in both kilos and pounds:
- Open Men: 152 kg = 335 lbs
- Open Women: 102 kg = 225 lbs
- Pro Men: 202 kg = 445 lbs
- Pro Women: 152 kg = 335 lbs
If your gym doesn't have the exact plates, just get as close to the official race weight as you can. A few pounds either way won't ruin your race prep.
Common Challenges During the Sled Push
For many athletes, the legs give out before the lungs do. That's mostly because the exercise demands steady force, and you don't get that helpful bounce (the stretch-shortening cycle) you rely on when running. Dedicated strength work—think heavy squats or leg presses—can help. But regular sled work is still the best way to improve, since it closely matches what you'll do on race day.
With four 12.5-meter segments, you're forced to stop and turn the sled three times. Every turn kills your momentum and makes you start from scratch. If you want to get better, try to move fast—maybe just 2–3 seconds—to reset between each segment.
Fatigue from the earlier stations can make it tough to keep your form together. Hips pop up, arms start to bend, and suddenly you're not getting as much power out of each step. It's worth filming yourself when you're tired, just to spot what tends to go wrong.
The sled push is all about staying efficient under fatigue. The better your technique is before race day, the less energy you'll waste when it counts.
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