HYROX sled pull: weights, rules and times by division

TL;DR

• The HYROX sled pull covers 50 meters as 4 x 12.5m lanes: pull the weighted sled down the lane by rope, run to the other end, pull it back.
• Weights include the sled itself: 78kg for women open, 103kg for men open and women pro, 153kg for men pro, unchanged from last season.
• Stay standing, stay inside the Racers Box, get the whole sled over the line before turning. Infringements cost a warning, then 15 seconds each; a skipped lane is now a disqualification.
• Across 395,452 race results, the median split is 5:03 for men and 5:46 for women: nearly double the sled push, despite the lighter sled.
• Chalk is permitted here, at one of only two stations, which tells you what limits this station: grip.

The sled pull is the third HYROX station in every race: lighter than the sled push you just parked, yet most athletes spend nearly twice as long on it. Below: the 26/27 weights for every division, the rules judges enforce, real split benchmarks, and how the station changes in doubles and relay. For the other seven stations, start with the stations guide.

How heavy is the HYROX sled pull?

The sled pull weighs 78kg for women open, 103kg for men open and women pro, and 153kg for men pro, and every figure includes the sled itself. Each weight row in the official rulebook reads "INCL. SLED", so nobody is dragging 103kg of plates. The full HYROX sled pull weights by division:

Doubles and relay rows come from their own rulebooks (doubles, relay); the grid matches HyCrew's weights table and is unchanged from the 25/26 season.

Age groups get no discount: the five-year bands from under 24 to 85-89 race the weights of the division entered, open or pro, except that 60+ age groups use open weights at the World Championships.

What are the sled pull rules and penalties?

You work from a marked Racers Box at each end of a 12.5m lane: pull the sled the full length by rope, run to the opposite end, and repeat until 4 lengths are done. Both sled and racer must be completely inside the box before starting, and the sled must pass completely over the white line at the 12.5m mark before changing direction.

The standards judges watch, per the 26/27 rulebook:

• Stay in the box. Remain within your designated working space at each end of the lane at all times.
• Feet off the lines. Stepping on the solid front or back line of the box while holding the rope is a fault.
• Stay standing. Pulling from a seated or kneeling position is not permitted.
• Control the rope. It may trail out of the back of your lane, but must never impede a neighboring lane.

Penalties escalate: first infringement is a formal warning, the second costs 15 seconds, and each one after adds another 15 seconds with no further warnings. Using a lane or sled not assigned by Race Crew costs 2 minutes. New for 26/27: failing to complete a station in its entirety is a disqualification, replacing the old 25/26 penalty of 3 minutes per missing lane.

Chalk is allowed here and at the farmers carry only, and it must be the event-provided chalk: using your own carries a 2-minute penalty.

What is a good HYROX sled pull time?

The median sled pull split is 5:03 for men and 5:46 for women, drawn from 395,452 results across seasons 24/25 and 25/26.

The gap between the fastest and slowest 10% is 3:53 for men and 4:07 for women, one of the widest spreads of any station, roughly 1.7x the sled push spread and second only to the wall balls, so HYROX athletes gain or lose more places at the third station than the distance suggests.

Pacing by overall goal, the target splits run: 2:50 (a sub-60 target, not an average) for a sub-1:00 finish, 3:40 for 1:10, 4:10 for 1:20, 4:50 for 1:30, 5:40 for 1:45, and 6:30 for a 2:00 race.

Sled pull vs sled push: what is the difference?

Same 50m distance, opposite mechanics: the push is leg drive from behind the sled, the pull a rope haul that loads grip, upper back and posterior chain. Despite the lighter sled, the median splits show the pull taking nearly twice as long for most athletes.

The weight gap is 49kg in most divisions and 24kg for women open, doubles women and female relay legs. The pushing half gets its own sled push guide.

Which sled pull techniques are legal?

Any technique that keeps you standing, inside the Racers Box, and off its lines is legal: there is no single proper technique in the rulebook, whose constraints are positional, not technical. In practice, two styles dominate: arm-driven, sitting into a deep low squat with a wide base, leaning back and drawing the rope to the stomach each rep; and leg-driven, walking backwards under rope tension while staying low through the legs. RoxLyfe's sled pull guide maps four variants: arm-only pulling, hip extension with planted feet, leg-stepping while holding the rope, and hybrids.

Hand-over-hand is the canonical rope method with either base, and the walk-back style is bounded by the box: run out of floor and you leave the box or step on a line, both faults. Grip fatigue is the limiter; Centr describes the dominant race style as continuous rather than jerky pulling, and race data names grip strength and hand-over-hand rhythm the key differentiators.

What sled and rope does HYROX use?

HYROX defines the station by total weight, sled included, rather than by a published sled model, and the rulebook specifies no rope dimensions at all. The closest thing to a public spec is the official partner's Centr x HYROX Competition Power Rope: 15m long, 38mm thick, Dacron polyester, yellow marks every 3m, heat-shrunk no-slip handles. Centr markets it as designed for HYROX sled pulls; the listing does not confirm it is the rope deployed at races.

The part that actually costs time is the floor. The race surface makes the sled feel much heavier than it is compared with a smooth gym floor, per the same RoxLyfe guide, and venue-to-venue variance has been measurable: Frankfurt sled splits once ran 40-55 seconds slower than other venues, likely down to the mat or the sleds, per the venue data. Since season 25/26 every race uses the HYROX x Centr Perform Turf, engineered to match the previous carpets' base resistance with better consistency. If the sled feels heavier on race day, blame the surface, not the scale.

The sled pull in doubles and relay

In doubles, both partners enter and exit the station together and split the 4 lengths however they like, you-go-I-go. The doubles rulebook adds two constraints: the resting partner must remain behind the working partner at all times and may not assist with rope management in any way, hands or feet included. Verbal and physical guidance is fine, so long as the resting partner never steps on the box lines or into the box itself.

In relay, one team member performs the entire station. Each of the four athletes covers 2 x 1km runs and two stations, and the relay rulebook leaves the allocation entirely to the team: female legs pull 78kg, male legs 103kg.

Where to practice the sled pull

A sled track with a rope is the one piece of kit most ordinary gyms lack, which makes the sled pull in HYROX the station worth planning access around. Functional fitness gyms, clubs built around HYROX training and performance facilities with turf strips are the usual homes for one; FindRox lists 1,063 gyms with a sled track, and you can filter sled track gyms directly. Most sled pull training is simple rehearsal: the full 4 x 12.5m at your division's race weight once you find a track.

When you are ready to test your split under a judge, there are 61 upcoming HYROX races on the FindRox calendar.

Frequently asked questions

Do the sled pull weights include the sled?

Yes. Every weight row in the 26/27 rulebooks is listed "INCL. SLED", so the 103kg men open pull is the total mass on the carpet, sled plus plates.

Can you sit or kneel while pulling the sled?

No. The rulebook requires you to remain standing at all times; infringements follow the standard ladder of a warning, then 15 seconds each.

Do age group athletes get a lighter sled pull?

No. Age group athletes race the sled weights of the division they entered, open or pro. The single exception: 60+ age groups compete at open weights at the World Championships.

What happens if you miss a sled pull lane?

Under the 26/27 rulebook, failing to complete a station in its entirety is a disqualification, recorded as an Incomplete Station violation. That is a season change: in 25/26 a missing lane cost 3 minutes instead.