HYROX Sled Pull
Jun 3, 2025
The HYROX sled pull is the 3rd HYROX station in the race, designed to test your pulling strength, endurance, and grip.
Competitors pull a weighted sled 50 meters (2 x 25m) using a rope, challenging full-body strength after initial cardio stations.
HYROX Sled Pull overview
Station | Distance | Women's Open | Women's Pro | Men's Open | Men's Pro |
|---|---|---|---|---|---|
3rd - Sled Pull | 2 x 25 m | 78 kg | 103 kg | 103 kg | 153 kg |
HYROX Sled Pull Weights Explained
The sled pull HYROX weight varies by category to fairly challenge each division.
The weight includes the sled base plus added plates. The Pro men face the heaviest load at 153 kg, while Open women pull 78 kg.
The sled pull tests more than brute force — it demands smooth, consistent power to overcome friction and maintain momentum over 50 meters.
How the HYROX Sled Pull Station Works
During the sled pull, you grip the rope attached to the sled and pull it backward over a 50-meter course divided into shorter segments.
Proper technique requires controlled, steady steps and tension on the rope.
The sled must cross each segment fully
You cannot let go or drop the rope
The movement requires coordination between upper body, core, and legs
Key Challenges of the HYROX Sled Pull
While lighter than the sled push, the sled pull taxes grip and back muscles heavily — especially when fatigued.
Surface type (carpet, turf, rubber) can affect sled resistance.
Athletes often underestimate the grip endurance required, leading to slowed pulls or fatigue breakdown.
Training Tips for Improving Your HYROX Sled Pull
Focusing on controlled, steady pulling beats trying to “jerk” the sled forward. Smooth consistency wins here.
Grip strength: Rope pulls, dead hangs, farmer carries
Posterior chain power: Romanian deadlifts, rows, sled pulls if possible
Endurance: Combine sled pulls with running intervals to simulate race fatigue
At Pace Club you can practice sled pull, sled push and all other HYROX stations without interruption.
