HYROX: How To Train For The Sled (Push + Pull)

A lot of HYROX’ers will feel comfortable with the running, but become well and truly unstuck when faced with the 2 heavy/awkward stations within the race.

The sled is something that relies on 2 things;
– Your ability as an athlete to couple rhythm and force into one
– Your ability to get your body into a mechanically advantageous position

You’ll see people get stuck on both and whilst it may seem pretty obvious when looking on (“𝘩𝘦 𝘫𝘶𝘴𝘵 𝘯𝘦𝘦𝘥𝘴 𝘵𝘰 𝘨𝘦𝘵 𝘭𝘰𝘸𝘦𝘳”) – it’s not quite as simple. When someone is trying to produce force under fatigue, their body will go to its default position. If not trained, exposed or developed by building general strength through the big patterns, that default position won’t be one the body can access power from.

 

How to build your Sled performance at HYROX:

1. Respect the development of athletic qualities; strength, speed and power. Build them over time through movements such as the deadlift, box squat, lunge, pendlay row, sprinting and jumping.
2. Once you’ve built that foundation, LAYER ON more specificity within your training. Incorporate specific skill work when fresh and when under fatigue.

Example:

#𝟭 𝗦𝗽𝗲𝗲𝗱/𝗣𝗼𝘄𝗲𝗿:
10m Sled Push as heavy/fast as possible – efforts in <20s
5 rounds (rest either for time or by heart rate – e.g. <110bpm)
–
20s Max distance Strict Rope Sled Pull
20s Max distance Reverse Sled Drag
3 rounds @ category weight (1:20 rest between rounds)

#𝟮 𝗪𝗼𝗿𝗸 𝗖𝗮𝗽𝗮𝗰𝗶𝘁𝘆/𝗨𝗻𝗱𝗲𝗿 𝗙𝗮𝘁𝗶𝗴𝘂𝗲:
20s Standing BikeErg @ RPE9 (heavy damper)
1:00 Bodyweight Alternating Jump Lunge
2:00 BikeErg/Run @ RPE1-3 (recovery pacing)
4 rounds
–
25m Sled Push @ category weight
25m Sled Pull @ category weight
4 rounds (work:rest @ 2:1)

If you really want to excel in HYROX, this is how you’ll sharpen the sword.

  

Need further support?

Need help with your prep? Our 10-week programme The HYROX Blueprint™️ will see you build and layer your training, to perform at your best across all stations. We’ve helped hundreds of athletes prep for multiple races all over the world, and we’re ready to help you do the same 🚀