How to Conquer the Sled Push and Maximize HYROX Performance

The sled push: it’s the ultimate make-or-break moment in any HYROX race. Get it right, and you’ll save valuable minutes. Get it wrong, and you could blow up your entire race. Trust me, I’ve been there more times than I’d like to admit.

But here’s the thing—you can master the sled push. With the right training, technique, and strategy, you’ll crush this station and keep your momentum strong for the rest of the race.

Hi, I’m Rich Ryan, two-time Elite 15 World Championship qualifier and proud member of the RMR Training coaching team. I’ve made all the mistakes so you don’t have to. Today, I’m breaking down everything you need to know to dominate the sled push and set yourself up for your best HYROX yet.

Step 1: Training—Build Strength, Not Fatigue

Let’s start with the foundation: your training. There are three key areas to focus on: frequency, structure, and intensity.

Frequency

When I first started out, I thought the more sled training, the better. I was hitting the sled up to four times a week. Big mistake. It didn’t just drain my legs—it completely wiped out my calves, feet, and Achilles. Plus, I wasn’t getting the gains I wanted.

Here’s the sweet spot: twice a week. Train too little, and you won’t see progress. Train too much, and you risk overfatigue and injuries. Stick to two focused sessions, and you’ll see steady improvements without burning out.

Structure

Your sled sessions should have purpose. One of my go-to sessions is straight sets and reps, treating it like any other strength workout. For example:

• Keep the total volume under 150 meters.
• Focus on moving the sled fast every single time.

Remember, it’s about quality, not quantity. Attack each push with intensity instead of just going through the motions.

Intensity

Here’s where things get tricky. The sled push feels different at every race. Factors like humidity, carpet texture, and even the sled’s age all play a role. You can’t control these variables, but you can prepare for them.

In your training, vary the intensity by adjusting the sled weight:

• Some days, go heavier to build strength.
• Other days, lighten the load to simulate race-day speed.

This prepares you for any conditions and ensures you’re ready to adapt.

Step 2: Technique—Work Smarter, Not Harder

If you’re looking for quick, immediate gains on your sled push, improving your technique is the fastest way to get there.

Hand and Arm Placement

First, place your hands forward on the sled poles, palms facing away from you. This allows you to actively push with your arms, not just your legs. Too often, I see people gripping the poles incorrectly, losing the ability to generate that extra push.

Flush Arms and Body Alignment

Keep your forearms flush against the poles. Avoid leaning the sled against your biceps—it’s uncomfortable and reduces power transfer. When your arms, hips, and legs are all aligned, you’ll generate more force and push more efficiently.

Hooks Technique

This technique brings your hips and feet closer to the sled, giving you better traction and leverage. It’s a game-changer, especially if you’ve struggled with slippery shoes or inefficient power transfer.

Here’s the catch: it takes practice. Spend a few weeks working on the Hooks technique in training, and you’ll see the payoff on race day.

Stride Length

Finally, find your optimal stride length. Long strides might seem faster, but they’re not always the most efficient. Experiment with shorter and longer strides during training. Time yourself and go with what feels fastest and least taxing.

Step 3: Race-Day Strategy—Pace Yourself to Win

Now that your training and technique are locked in, it’s time to talk strategy. The sled push is where you can gain (or lose) the most time, but it’s also where many athletes make their biggest mistakes.

Control the Early Stages

You’re amped up. The adrenaline is pumping. You crush the first run, kill it on the ski erg, and hit the sled push like a freight train. Sounds great, right?

Wrong.

This aggressive approach almost always backfires. By the time you get to burpee broad jumps, your legs are toast, and you’re left limping through the rest of the race.

Here’s the better approach: control your effort leading up to the sled push. Keep your runs and ski erg controlled so you have enough juice to push hard without blowing up.

Pacing the Push

Instead of going all-out and burning yourself out halfway through, plan your efforts:

• Push for half or three-quarters of the sled’s distance, then rest for 5–10 seconds.
• Stay in contact with the sled at all times—don’t step away.

This keeps your rhythm consistent and helps you maintain intensity without gassing out.

Mental Focus

The sled push isn’t just physical—it’s mental. Stay present and stick to your plan, no matter what. It’s easy to panic when the sled feels heavier than expected, but trust your training and execute your strategy.

Bonus: Adapting to Race-Day Variables

HYROX is standardized… to an extent. But every race is a little different. The sled might feel heavier than you trained for, or you might face unexpected fatigue.

Here’s the good news: if you’ve varied your intensity in training and mastered your technique, you’ll be ready for anything. Adaptability is key.

Your Action Plan

To sum it all up, here’s your step-by-step action plan for mastering the sled push:

1. Training:
   • Two sessions per week.
   • Focus on speed and controlled volume (150 meters max).
   • Mix heavy and light loads to prepare for any conditions.
2. Technique:
   • Use proper hand placement and the Hooks technique.
   • Experiment with stride length for maximum efficiency.
3. Strategy:
   • Control your effort leading up to the sled push.
   • Pace yourself with planned rests.
   • Stay mentally focused and adaptable.
4. Practice:
   • Set up time trials in training to refine your technique and strategy.

Level Up with RMR Training

To take your HYROX training to the next level, check out the RMR Training Guide Essentials. It’s packed with proven workouts and strategies to help you crush every station. Best of all, it’s free—grab your guide here.

Ready to take your training even further? The RMR Training App offers personalized programs and expert coaching to help you dominate every aspect of HYROX. Check out the app here.

The sled push doesn’t have to be your Achilles’ heel. With the right approach, it can become your biggest strength.

So, what’s your sled push story? Please drop a comment below and let me know how you’re preparing for your next HYROX. Let’s crush it together!

Want a deeper dive into sled push tips and techniques? Check out this video for step-by-step guidance and insights to help you crush your next race.