HYROX Sled Push Pacing Guide
The sled push is where even-paced race plans go to die if you have not practiced it at competition weight. Four lengths of 12.5m at 80kg (men) or 55kg (women) reward athletes who can hold a consistent drive from length one to length four, and punish anyone who front-loads their effort on the first push and grinds through the last two.
Sled Push pacing table (per 12.5m length)
| Target finish | Even segment split | Sled Push 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.
Because the sled push is measured in four discrete 12.5m lengths rather than one continuous distance, the most useful pacing number is not your finish time for the whole station, it is your target time per length. The pacing table below takes your even segment split and divides it across four lengths, giving you a length-by-length target that is easy to check against with a stopwatch or a training partner counting.
Unlike the SkiErg or rowing, sled push pacing is dominated by technique, not cardiovascular pacing discipline. A low body position, straight arms, and short, powerful steps let you hold a target length time with far less energy cost than an upright, bent-arm push at the same speed. If your length times are consistently slower than the table suggests they should be, the fix is usually technique work at lighter loads before it is a fitness problem.
The transition into and out of the sled push also eats into your effective pacing. Athletes who sprint to the sled from the SkiErg, then stand up too quickly after the fourth length, often lose more time to a spiked heart rate in the following run than they gained by pushing hard. Treat the walk to the sled as a brief recovery window, not dead time to rush through.
Training the sled push at exactly competition weight is non-negotiable if you want the pacing table numbers to translate to race day. Sled friction, floor surface, and your own weight distribution all change the effective resistance, so a length time practiced on a lighter sled or a different floor will not hold up under race conditions. Book time on a comparable surface at 80kg or 55kg at least once every training block.
If you are pacing toward a 60-minute finish, the table below shows how little margin you have per length, which is exactly why sub-elite finishers spend disproportionate training time on sled technique relative to running. The faster your target finish, the more the sled push shifts from a fitness test to a technical efficiency test.
Frequently Asked Questions
How much does the HYROX sled push weigh?
The sled push is loaded to 152kg total (sled plus weight) for men and 102kg total for women in the open/pro divisions, moved across four lengths of 12.5m for 50m total.
Why does my sled push time not match the pacing table even though my fitness is good?
Sled push time is driven heavily by technique and surface friction, not just fitness. A low body position with straight arms and short steps moves the same weight far more efficiently than an upright push, and the exact floor and sled you train on will shift your real length times relative to the table.
Should I rest between the four sled push lengths?
Most competitive HYROX athletes keep moving continuously across all four lengths rather than resting at the turnaround, since stopping and restarting the push costs more energy than a brief pace change. Use the per-length target time in the pacing table to judge whether you need to ease off slightly rather than stopping outright.
More station pacing guides
Read the Sled Push technique guide - plan your full race with the calculator