HYROX Sled Pull Pacing Guide
The sled pull comes right after the sled push, which means most athletes arrive at it with already-elevated heart rates and tired hip flexors. Pacing the sled pull well is less about raw pulling strength and more about rope management and step efficiency, since fumbling the rope or walking backward instead of stepping laterally both burn time that has nothing to do with fitness.
Sled Pull pacing table (per 12.5m length)
| Target finish | Even segment split | Sled Pull pace (per 12.5m length) | Avg run pace |
|---|---|---|---|
| 01:00:00 | 3:45 | 0:56 | 7:30/km |
| 01:15:00 | 4:41 | 1:10 | 9:22/km |
| 01:30:00 | 5:37 | 1:24 | 11:15/km |
| 01:45:00 | 6:33 | 1:38 | 13:07/km |
Every value above is calculated from the same even-split math as the HYROX Lab calculator: total race time divided across 8 runs and 8 stations.
Like the sled push, the sled pull is measured across four 12.5m lengths at the same competition weights, so the most actionable pacing number is a per-length target rather than a single station time. The table below converts your target finish time into that per-length figure using the same even-split math the HYROX Lab calculator uses for every other segment.
Rope management is the single biggest efficiency lever on this station. Athletes who let the rope pile up in front of them lose seconds resetting their grip on every length, while athletes who feed the rope smoothly hand-over-hand through a consistent rhythm barely break stride between pulls. Practicing this rhythm at low weight before adding competition load is one of the fastest ways to close a gap against the pacing table without getting stronger.
Because the sled pull immediately follows the sled push in the HYROX station order, pacing the push conservatively pays a direct dividend here. Athletes who blow up their heart rate on the push consistently post slower sled pull splits than the table predicts, even when their pull technique is sound, simply because they are starting the pull already deep in an oxygen deficit.
Stance matters as much as pulling strength. An athletic, forward-facing stance with the rope gripped at hip height and the back kept straight lets you use leg drive instead of relying on arm strength alone, which is a much more sustainable source of power across four full lengths. Rounding the back to pull harder produces a faster first length and a much slower fourth one.
If your training splits are consistently ahead of the pacing table for your target finish time, that is a signal you can afford to bank a small time buffer here for the harder stations later, particularly the wall balls at the very end of the race. Use the table as a floor to hold, not a ceiling to chase.
Frequently Asked Questions
How do I stop the rope from tangling during the HYROX sled pull?
Feed the rope hand-over-hand in a consistent rhythm rather than yanking large sections at once, and avoid letting slack pile up directly in front of your feet where you can trip on it. Practicing this rhythm at light weight builds the habit before you add competition load.
Why is my sled pull slower than the pacing table even though I am strong?
Sled pull time is heavily affected by whatever happened on the sled push immediately before it. If the push was paced too aggressively, you arrive at the pull already in an oxygen deficit, which slows the pull regardless of raw pulling strength or technique.
What stance is most efficient for the sled pull?
An athletic, forward-facing stance with the rope gripped at hip height and a straight back lets you generate power from your legs rather than your arms alone, which holds up far better across all four lengths than an arms-only, rounded-back pulling style.
More station pacing guides
Read the Sled Pull technique guide - plan your full race with the calculator