HYROX guide

Sled pull
Pull with your legs, not your arms.

The sled pull is station three. 50 metres, pulled in by rope. Most people lose time here because they pull with their arms and burn out their grip before the next run.

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HYROX guide

Weights and rules

Division	Total sled weight	Distance
Women Open	78 kg	50 m
Men Open / Women Pro	103 kg	50 m
Men Pro	153 kg	50 m

You pull the sled towards you, then walk back and repeat. Source: HYROX Singles Rulebook 2025/26. Always check the current rulebook before your race.

HYROX guide

Technique

Sit back and drive with the legs. Low hips, lean back, and push through your heels. Your arms just transfer the force.
Hand over hand, short and fast. Long pulls look strong but kill your grip.
Keep the sled moving. Restarting a stopped sled costs far more than keeping it rolling.
Manage the rope. Let it pile behind you, not under your feet.
Breathe. Exhale with every pull. Holding your breath spikes your heart rate before the burpees.

HYROX guide

Workouts to get faster

Technique: 4 × 12.5 m at moderate weight, focus on leg drive.
Race weight: 3 × 25 m at race weight, 2 minutes rest.
Under fatigue: 1 km run + 25 m sled push + 25 m sled pull, 3 rounds.
Strength: rows, deadlifts and farmers carries twice a week for back and grip.

All eight stations are built into our HYROX Basic and HYROX Competitor programs.

Programmes

Programs that train this

New to HYROX or no race date yet

HYROX Basic

CZK 750/ month≈ £27 · €31

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Program

HYROX Competitor

CZK 960/ month≈ £34 · €40

Start Details

Your race is 8 weeks away

8-Week HYROX Singles

CZK 1,500one-time≈ £53 · €62

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Payment runs securely through Strivee in Czech koruna (CZK). Your bank converts it, so the £ / € amounts are approximate. All 10 programmes →

FAQ

Common questions.

How heavy is the HYROX sled pull?

Total sled weight is 78 kg for Women Open, 103 kg for Men Open and Women Pro, and 153 kg for Men Pro. Distance is 50 m in every division.

How do I improve my HYROX sled pull?

Pull with your legs, not your arms: sit back, drive through your heels and use short, quick hand-over-hand pulls. Train it at race weight after runs and build back and grip strength.

Should I wear gloves for the sled pull?

Many athletes do. Gloves are allowed in HYROX (grips are not). Test them in training first.