The best way to handle the Hyrox sleds is to keep your hips low, take short, steady steps, and never let the sled stop moving. Then spend your effort evenly instead of sprinting the first lane and crawling the last. Do that, and you will save your legs and grip for the 1 km runs that follow.
I coach plenty of people who are strong in the gym but get flattened by 50 meters of sled. It is rarely a fitness problem. It is almost always a technique and pacing problem.
Where do the sled push and pull fit in a Hyrox race?
Hyrox is eight 1 km runs, each followed by a station. The sled push comes after the second run, and the sled pull comes after the third. Both are 50 meters, and the weights depend on your division, so check the current official rulebook before you plan your training.
That order matters. You have already run 2 to 3 km, your legs are warm and a little tired, and you are about to ask them for a heavy, slow effort. Then you have to get back to running right away.
So the goal is not to be fast on the sled. The goal is to be efficient, and to leave the station able to run at your normal pace.
How do you push the sled with good technique?
Push low, push steady, and push with your legs. Here is what I teach:
- Hips low, back flat. Think of a long, strong line from your head to your back heel. If your hips pop up, you lose drive.
- Arms firm, not bent and burning. Lock your arms in a strong position (high or low handles, whichever feels better for you) and let your legs do the work. Your arms are a connection to the sled, not an engine.
- Short, quick steps. Long, lunging strides make the sled surge and stall. Choppy, continuous steps keep it rolling.
- Keep it moving. Getting a stopped sled going again takes more effort than keeping a moving one going. If you need a breather, slow down. Try not to stop.
- Breathe on purpose. Do not hold your breath for 12 meters. A steady exhale every couple of steps keeps your pace honest.
At the turn, resist the urge to sprint out of it. Reset your feet, then rebuild the same rhythm.
How do you pull the sled without cooking your grip?
Stay tall and braced, lean back slightly, and pull hand over hand in a smooth rhythm. Do not yank with just your arms. Your legs and hips set the anchor, your back does the pulling, and your hands just hold on.
A few tips:
- Set a wide, stable stance so you do not get dragged forward.
- Pull with your elbows and lats, as if you were doing a row, rather than curling the rope.
- Keep your grip relaxed between pulls. Squeezing the rope the whole time is how forearms fail by the second lane.
- Stay smooth. Jerky pulls make the sled bounce and slow down.
The pull is where grip and upper back fitness show up. Rows, pull-ups, and heavy carries all help here. Rules on stance and rope handling can change, so confirm them in the rulebook for your event.
How should you pace the sleds so you can still run?
Aim for about 80 to 85 percent effort on both sleds, with your breathing under control by the time you start the next run. Research generally shows that very hard efforts early in a long event cost you more later than they save you now. Hyrox is a good example of that.
A simple test: when you finish the push, you should be breathing hard, but able to jog within about 20 seconds. If you are bent over and gasping for a minute, you went too hard.
On the next run, give yourself the first 200 to 300 meters to settle. Your legs will feel heavy and odd. That is normal. Hold a pace you could keep for the whole 1 km and let your legs catch up.
How do you train sled work in a busy Manhattan or Jersey City gym?
You do not need a sled every day. Two focused sessions a week is plenty for most people, and you can build the rest with normal strength work.
Peak-hour gyms in Manhattan and Jersey City often have one short sled lane and a line of people waiting. If that is your situation, use that to your advantage. Practice with short sets and quick turnarounds, just as you will in a race.
Try this once or twice a week:
- Warm up with 5 to 10 minutes of easy cardio, plus bodyweight squats and hip hinges.
- Sled push: 6 rounds of 25 meters at a moderate weight, resting 60 to 90 seconds. Focus on low hips and short steps.
- Sled pull: 4 rounds of 25 meters, focusing on smooth hand-over-hand rhythm.
- Compromised run: finish with a steady 800 meters to 1 km, outdoors if you can, like on the Hudson River Greenway or the paths at Liberty State Park. Hold an easy-to-moderate pace.
Over a few weeks, build toward two 50 meter efforts, then run right after. Add weight only when your technique stays clean.
On other days, build the base that makes sleds easier:
- Squats, leg press, or split squats for leg drive
- Deadlifts or hip thrusts for hips and glutes
- Rows and pull-ups for the pull
- Farmer carries for grip and trunk strength
If you have no sled at all, heavy step-ups, loaded carries, and band-resisted marching are decent stand-ins. They are not identical, but they help.
Frequently asked questions
How heavy should I train the sled push for Hyrox?
Train at a weight where you can keep moving with good form and finish your sets without stopping. For most people that is lighter than the race weight for many sessions, and occasionally at or slightly above it for short efforts. Check the official weight for your division, and build up gradually.
Do I need a sled to prepare for Hyrox if I live in a small apartment?
A sled helps, but you can prepare without owning one. Many gyms have them, and you can do the supporting work at home: split squats, step-ups on a sturdy box, carries with a pair of kettlebells in a hallway, and rows with bands. A small Manhattan or Jersey City apartment is fine for strength work. You will just need a gym session or two to practice the real thing.
Can I do Hyrox if I have a past injury?
Often yes, but speak to your doctor or physical therapist first, especially if you have had back, knee, or shoulder problems. Once you are cleared, a coach can adjust loads and exercises to suit you. Sled work is generally easier on joints than jumping, but it is still hard work.
Want help getting race-ready?
If you are in Manhattan or Jersey City and want a plan for your first Hyrox, or you want sled technique checked in person, I would be glad to help. I also coach online through the XCD app, so you can train from anywhere. Feel free to get in touch and we can talk about where you are now and where you want to be.
Photo from Pexels.