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.
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| Age Group |
Men
Time
|
Women
Time
|
| U24 |
03:26 |
03:10 |
| 25-29 |
03:06 |
02:57 |
| 30-34 |
03:04 |
02:55 |
| 35-39 |
03:07 |
03:00 |
| 40-44 |
03:09 |
02:58 |
| 45-49 |
03:15 |
03:07 |
| 50-54 |
03:21 |
03:14 |
| 55-59 |
03:34 |
03:27 |
| 60-64 |
04:54 |
03:29 |
| 65-69 |
04:01 |
03:48 |
| 70-74 |
04:46 |
04:00 |
| 75-79 |
05:19 |
04:35 |
| 80-84 |
05:40 |
— |
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.
| Season |
Men
Time
|
Women
Time
|
| Season 1 |
03:08 |
03:15 |
| Season 2 |
04:19 |
04:44 |
| Season 3 |
06:17 |
07:03 |
| Season 4 |
04:34 |
04:32 |
| Season 5 |
03:59 |
04:06 |
| Season 6 |
03:53 |
04:03 |
| Season 7 |
03:34 |
03:46 |
Sled Push
Wall of Fame
Results are based on the data published on Hyrox website and filtered to remove tracking errors and other anomalies.
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