Hyrox has done something that very few fitness formats manage: it has made a single type of training equipment aspirational for an enormous cross-section of athletes. The sled — a piece of kit that strength athletes have used for decades and competitive athletes have trained on for longer — is now the defining piece of equipment for one of the fastest-growing fitness competitions in the world.
The sled push and sled pull are two of Hyrox's eight workout stations. They are also two of the most transferable training tools you can own, whether you compete in Hyrox, train for general strength and conditioning, or simply want a conditioning tool that does something a treadmill or rowing machine fundamentally cannot: it builds lower body strength and posterior chain power while demanding cardiovascular output at the same time.
This guide covers what sled training actually does, how to programme it, how it maps to Hyrox competition preparation, and the bundles that let you train with competition-accurate weights at home.
What makes sled training different
Most conditioning tools make a trade-off. They develop cardiovascular fitness but do not load the muscles the way strength training does, or they load the muscles in a range of motion that doesn't transfer to athletic movement. The ergometer, the stationary bike, the elliptical — effective for the cardiovascular system, limited in their strength transfer.
The sled removes this trade-off. Sled pushing and pulling are closed-chain, full-body movements loaded with actual weight. The muscular demand during a heavy sled push is genuine: the quads, glutes, and hamstrings are working against resistance through a full stride pattern. The posterior chain demand during a sled pull — facing away from the sled, driving with the legs and pulling the rope hand-over-hand — recruits the same muscles as a heavy deadlift and row combination, under sustained load, for the duration of the effort.
The cardiovascular response is correspondingly intense, because the muscular effort is correspondingly intense. This is the defining characteristic of sled work: it does not let you cheat the cardio by resting the muscles, or cheat the muscles by slowing down. Both systems are under load simultaneously, for the full duration of the set.
The second characteristic is recovery. Sled training is low in eccentric loading — the muscles are working concentrically (shortening under load) rather than eccentrically (lengthening under load). Eccentric loading is the primary driver of delayed-onset muscle soreness. Sled work, even heavy sled work done frequently, produces significantly less next-day soreness than equivalent barbell training. This makes it possible to programme sled sessions at higher frequency than barbell conditioning without the recovery debt accumulating at the same rate.
The Hyrox connection
Hyrox is a global fitness competition format in which athletes complete 8km of running split into 1km intervals, with a different functional fitness station between each running segment. Two of the eight stations are sled-based: the sled push and the sled pull.
The sled push in Hyrox is 50 metres. The loads are set by category: 102kg for Women's Open and Doubles, 152kg for Women's Pro and Men's Open, 202kg for Men's Pro and Doubles Pro.
The sled pull is also 50 metres, performed with a rope, pulling the sled toward you hand-over-hand while walking backward. The loads: 78kg for Women's Open and Doubles, 103kg for Women's Pro and Men's Open, 153kg for Men's Pro and Doubles Pro.
If you're preparing for Hyrox, training on competition-accurate weights is not optional. The specific load changes the mechanics of the movement, the cardiovascular demand, and the pacing strategy required to get through the station without compromising the running segments that follow. Training light and expecting to perform at competition weight is the most common preparation error in Hyrox.
If you're not competing in Hyrox but want to use sled training for general conditioning, the competition weight variants give you a clear, evidence-based progression target — start lighter, build toward competition loads, and you'll have a measurable, sport-validated benchmark for your conditioning level.
Available in Hyrox-accurate weight configurations: Sled + Rope only, 78kg (Women's Open & Doubles), 103kg (Women's Pro & Men's Open), 153kg (Men's Pro & Doubles Pro). Currently 10% off.
Available in Hyrox-accurate weight configurations: 102kg (Women's Open & Doubles), 152kg (Women's Pro & Men's Open), 202kg (Men's Pro & Doubles Pro). Currently 10% off.
What surface you need
Sleds are designed for use on smooth, low-friction surfaces. Concrete, rubber gym flooring, astroturf, and smooth asphalt all work well. Carpet and unfinished wood create too much friction for the sled to move effectively at lower loads, and too much resistance at higher loads — both undermine the training stimulus.
For indoor use, a clear stretch of rubber gym flooring or concrete of at least 15–20 metres is the practical minimum for effective sled work. Outdoors, a driveway, car park, or smooth paved surface is ideal.
The sled is inherently a linear tool. You need a clear, flat lane to push or pull along. For home gym use in a garage, the driveway is often the most practical surface — a standard double garage driveway gives enough length for a meaningful effort, and the sled can be stored in the garage when not in use.
Programming sled training
Sled work can be programmed for three distinct purposes, and the programming approach differs for each.
For general strength and conditioning
Use the sled as a finisher after primary strength training, or as a standalone conditioning session on non-barbell days. The low eccentric load means you can run sled sessions 2–3 times per week without significant interference with barbell recovery.
A straightforward starting protocol:
4–6 rounds of 20–30 metre sled push, rest 90 seconds between rounds. Weight should be challenging but allow continuous movement — if you stop mid-push, the load is too heavy for conditioning work. Add a sled pull round following the push, same distance, with a 90-second rest. Total working time: 15–25 minutes. This format develops posterior chain strength, cardiovascular capacity, and lower body muscular endurance simultaneously.
For Hyrox-specific preparation
The sled stations in Hyrox follow immediately after 1km of running and are followed by another 1km of running. The training stimulus needs to replicate this. The most effective Hyrox-specific sled programming uses interval runs paired with sled efforts:
Run 1km at race pace, immediately into 50-metre sled push at competition weight, immediately back into running. Full rest only after the combined effort is complete. This teaches the body to perform the sled movement under cardiovascular fatigue — which is the specific demand of the competition station — and to recover enough running performance after the sled station to maintain pace.
Begin with competition weight on the sled for shorter distances (10–20 metres) and build toward the full 50-metre competition distance over a 6–8 week preparation block. The weight should not be reduced from competition spec — learning to move competition weight, even for shorter distances, is more sport-specific than moving lighter weight for the full distance.
For strength-biased athletes
Powerlifters, strength athletes, and anyone whose primary training is barbell-based can use the sled as metabolic conditioning that does not compromise their primary training. The low eccentric stress makes sled work the most barbell-compatible conditioning tool available — it raises heart rate and develops cardiovascular capacity without creating the recovery debt that running, box jumps, or barbell complexes would.
Use heavier loads (at or above competition weight) for shorter distances: 10–15 metre pushes for maximal effort, 3–5 minutes rest between rounds, 4–6 rounds total. This targets the strength-end of the sled's training spectrum rather than cardiovascular conditioning — the stimulus is closer to a loaded movement set than a cardio session.
Sled push technique
The sled push is a walking or running movement with both hands on the sled's upright handles and the body at approximately 45 degrees of forward lean. The push comes primarily from the legs — drive through the heel, extend the knee and hip fully through each stride, and use the arms to transfer force from the lower body into the sled rather than to push with the arms independently.
Common errors: insufficient forward lean (reduces force transfer efficiency), pushing with the arms instead of driving with the legs (fatigues the shoulders without delivering force effectively), and looking at the sled instead of ahead (disrupts posture and stride mechanics).
Sled pull technique
The sled pull with rope involves facing away from the sled, holding the rope at arm's length, and walking backward while pulling the rope hand-over-hand. The power comes from the leg drive — step back, plant the foot, use the leg as an anchor while the pulling arm draws the rope. Alternate hands, keep the chest up, and maintain a consistent walking rhythm rather than stopping between pulls.
The sled pull is more demanding on the upper back, biceps, and grip than the sled push. For athletes who are strong in the lower body but have a weak upper back relative to their leg strength, the pull will feel disproportionately hard at competition weight — which is exactly the signal that it should be trained.
FAQ
What's the difference between the Push and Pull bundles?
The Sled Push Bundle includes the sled and added weight plates configured for push-specific training at Hyrox competition loads. The Sled Pull Bundle includes the sled, rope, and weight plates at Hyrox pull-specific loads. Both are available in category-accurate configurations. The sled itself is compatible with both movements — the bundles differ in the rope inclusion and weight configuration.
Can I use the sled indoors?
Yes — on astro turf or concrete. You need a clear, flat stretch of at least 15–20 metres for effective sled work. For shorter spaces, shorter distances with heavier loads or more frequent turns are a workable adaptation.
Which weight should I choose?
If preparing for Hyrox, choose the weight matching your competition category. If training for general conditioning, start one weight category below your target and build up. The Sled + Rope only option in the Pull bundle lets you add your own weight plates if you want flexibility in loading.
How often can I train with the sled?
Due to low eccentric loading, sled sessions can be programmed 2–4 times per week without significant interference with strength training recovery. Start with 2 sessions per week and add frequency as conditioning adapts.
Does sled training replace running for Hyrox preparation?
No — Hyrox requires genuine running capacity across 8km. Sled training supplements running preparation by developing the sport-specific strength demands of the sled stations and building cardiovascular capacity with low recovery cost. Both need to be trained.
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