While some stations in competitive fitness push your lungs, others make you think. Hyrox’s sled pull does both brilliantly and brutally. Fatigue has already started to show by the time athletes reach the third station. They have completed 50 meters of a strenuous sled push, run 3 kilometers, and pulled through 1 kilometer on a SkiErg. The sled pull is the next full-body reckoning.
| Division | Weight (incl. sled) | Distance | Notes |
|---|---|---|---|
| Women Open | 78 kg | 4 x 12.5m | Moderate challenge, ideal for general fitness competitors |
| Women Pro | 103 kg | 4 x 12.5m | Significantly harder, trains upper/lower body under fatigue |
| Men Open | 103 kg | 4 x 12.5m | Standard for male competitors |
| Men Pro | 153 kg | 4 x 12.5m | Exceptionally difficult, requires elite-level conditioning |
| Mixed Doubles | 103 kg | 4 x 12.5m | Shared effort, tests coordination as well as strength |
| Women Doubles | 78 kg | 4 x 12.5m | Consistent with Women Open standards |
| Men Doubles | 103 kg | 4 x 12.5m | Same as Men Open weight, often alternated between partners |
| Relay (Women/Men) | 78 kg / 103 kg | 4 x 12.5m | Adjusted by gender; often tackled after intense run intervals |
This station transforms competitors and is remarkably effective at weeding out those who train purely for aesthetic reasons. The figures for the Hyrox sled pull weight—78 kg for the Women Open, 103 kg for the Men Open, and an incredible 153 kg for the Men Pro—may appear straightforward, but they take on personality when subjected to muscle fatigue and carpet friction. They do more than just make the sled heavier. They put patience, attitude, and confidence to the test.
This specific station has gained symbolic status on social media in the last year. The significant impact of carpet friction on performance has been demonstrated by professional athletes such as Hunter McIntyre and Lauren Weeks, who have shared side-by-side comparisons of their sled times. Harry Aikines-Aryeetey, an Olympic sprinter who is now a trainer, was even seen in one fan-made reel struggling to move the Pro-level sled on his first try. In a subsequent podcast interview, he acknowledged that it was “the hardest 50 meters I’ve ever dragged.”
The dense, high-friction carpet used in the Hyrox course is intentionally designed to increase drag. This substance sticks to the sled underneath and practically begs for resistance, in contrast to polished gym turf. This intentional decision was explained by race organizers in recent interviews: to mimic a real-world obstacle that would negate the benefit of sheer strength. Because of this, athletes who practice technique under pressure frequently perform better than those who lift more weight.
By incorporating elasticity into longer-than-normal ropes, the station transforms into an unpredictable dance. The rope coils and snakes underfoot, and competitors are not allowed to go past a 1.8-meter “box.” Many people liken the experience to handling a wild firehose, which aptly depicts the mayhem. You lose valuable seconds if you make a single mistake and end up stumbling over slack or going out of bounds.
Here, technique is just as important as power. Coaches have promoted a combination of several techniques during the past season, including step-backs during periods of fatigue, squat-and-extend motions for mid-length control, and standing arm pulls for brief bursts. When used with a rhythm that has been practiced, these tactics have shown themselves to be very effective, particularly in the Women’s Pro division, where endurance acts as the ultimate equalizer.
It’s interesting to note that this sentiment has been echoed by famous athletes who have competed in Hyrox events. Chris Hemsworth incorporated Hyrox sled movements into his routines; his Centr fitness platform now facilitates functional training. He demonstrates the importance of flexibility by switching from a conventional bodybuilding routine to a functional sled strategy in a behind-the-scenes training video.
Fitness culture is being propelled forward by this focus on full-body resilience. Single-rep maximums are no longer used to gauge success. Rather, it concerns the amount of time you can remain productive despite being physically exhausted. Even those who finished on the podium lost up to 90 seconds during the sled pull station at the 2024 HYROX World Championships in Manchester. For many competitors, that alone altered the outcome of the race.
Hyrox-focused training classes now include sled-specific sessions in gyms in Paris, Melbourne, New York, and Berlin. In order to replicate event conditions, gyms are replacing artificial turf with thicker flooring. Although one Australian gym owner called their new carpeted lane “pure punishment,” patrons continue to return. Why? Due to the strangely addictive nature of sled pull training. Progress can be quantified. You lose time. Your breath gets better. Grit gets stronger.
The Hyrox sled pull weight is especially useful as a diagnostic tool for trainers. It identifies deficiencies in mental poise, anaerobic capacity, and functional strength. This station provides unparalleled training value, regardless of whether you’re coaching weekend warriors or elite athletes.
Athletes develop a better sense of timing in addition to increased stamina by promoting strategic recovery, or taking intentional breaks in between pulls. Perhaps this is why sled pulling is such a popular form of torture: it imparts knowledge that endures beyond the race.
Sled training is so adaptable that it has been used in combat sports, physical therapy, and even firefighter preparation programs. What started out as a specialized station in a European fitness competition has significantly enhanced our ability to train for performance, endurance, and self-control in stressful situations.
The sled pull has evolved into a metaphor in society. The station is mentioned in an almost mythic manner in dozens of athlete interviews. People cry, collapse, or claw forward there, signifying more than just a physical activity. It represents the point in life when you have to refocus, take a deep breath, and start moving again because your current effort is insufficient.
Variations of the sled pull are being tested as the HYROX brand grows internationally. There are increasing conversations about adaptive racing for para-athletes, and new developments in sled design may broaden the competition’s appeal. For HYROX as a sport and for what it stands for in the evolution of human fitness—grit over glamor, substance over spectacle—this direction is especially novel.
Sled pull programming will likely expand beyond race preparation in the upcoming years. This test is being investigated as a portable, high-yield fitness indicator by high schools, military academies, and even corporate wellness teams. It is scalable, effective, and incredibly illuminating.
Reference: Hyrox Official Guide
