HYROX sled pull weight: complete guide by division (2026/27)

The HYROX sled pull weight isn’t light, and it’s not supposed to be. Depending on your division, you’ll pull between 78 kg and 153 kg, including the sled, across four 12.5-meter lengths for a total of 50 meters.

For the current 2026/27 standards, that means 78 kg for Women Open, 103 kg for Men Open and Women Pro, and 153 kg for Men Pro.

But knowing the number is only part of the equation. The sled pull is about more than brute strength. Grip, body position, pacing and the ability to keep moving under fatigue can make a serious difference when you hit this station during a race.

This guide breaks down the HYROX sled pull weight by division, the official sled pull standards, and what to focus on when training for race day.

HYROX sled pull weight by division

Here are the current HYROX sled pull weights by division for Singles and Doubles:

The Singles rulebook lists 78 kg for Women, 103 kg for Women Pro and Men, and 153 kg for Men Pro. The Doubles rulebook follows the same load structure, with Mixed Doubles using the 103 kg standard.

HYROX sled pull weight for Women Open

Women Open athletes pull 78 kg including the sled.

This is the lightest standard among the four Singles divisions, but don't mistake that for an easy station. The sled still has to travel the full 50 meters, with the athlete repeatedly pulling against resistance while managing grip and fatigue.

HYROX sled pull weight for Men Open

Men Open athletes pull 103 kg including the sled.

Interestingly, this is also the prescribed weight for Women Pro. So if you're comparing divisions, Men Open and Women Pro share the same HYROX sled pull weight.

HYROX sled pull weight for Pro divisions

Women Pro pull 103 kg, while Men Pro pull 153 kg, both including the sled.

The jump to 153 kg makes the Pro Men's sled pull substantially different from the Open Men's standard. That is one reason race-specific strength and sled practice matter if you're moving into the Pro division.

HYROX sled pull weight for Mixed Doubles

Mixed Doubles uses the 103 kg sled pull standard.

The current Doubles rulebook groups Doubles Women Pro, Doubles Men, and Mixed Doubles under the 103 kg sled pull load.

Continue reading: Everything you need to know about HYROX gear

How far is the HYROX sled pull?

The HYROX sled pull distance is 50 meters, completed as 4 × 12.5-meter lengths.

You pull the sled to the end of the first 12.5-meter lane, making sure the entire sled crosses the line. You then move to the opposite end and pull it back. The process continues until all four lengths are completed.

That repeated setup matters when training.

A single 50-meter sled drag does not necessarily prepare you for the same demands as four race-specific 12.5-meter pulls. The constant changes in direction, grip position, acceleration and deceleration all add to the challenge.

What does the HYROX sled pull weight include?

The published HYROX sled pull weight includes the sled itself.

So, for example, the Men Open standard is 103 kg total, rather than 103 kg of plates added to an empty sled. The official rulebook specifically states the loads as “incl. sled.”

This is one of the easiest details to get wrong when preparing in a regular gym.

Different sleds, surfaces and turf conditions can produce very different resistance. Because of that, matching the exact number on your gym's weight plates does not automatically recreate the race day feel.

Use the competition weight as your reference point, but judge your training by how the sled actually moves.

HYROX sled pull standards and rules

The sled pull isn't simply a matter of getting the sled from one end to the other.

For Singles, the current rules require athletes to:

• Start with the sled and athlete completely behind the required line.
• Stay within the designated sled lane.
• Keep the rope within the lane.
• Remain standing while performing the pull.
• Pull the entire sled past the 12.5-meter line before changing direction.
• Complete all four 12.5-meter lengths.

The rulebook also specifies penalties for infringements. A first infringement receives a warning, while subsequent infringements can result in 15-second penalties. Missing a required lane can result in disqualification under the 2026/27 rules.

For Doubles, the working athlete performs the pull while the resting teammate must stay behind and cannot assist with rope management.

These details are worth practicing before race day. A strong pull that doesn't meet the movement standard can still cost you time.

How to train for the HYROX sled pull

A strong HYROX sled pull requires more than raw pulling strength.

You need leg drive, upper-back strength, grip endurance and a strong brace, all while recovering quickly enough to continue running afterward.

A practical approach is to combine:

• Sled pulls: Practice 12.5-meter lengths rather than only long continuous drags.
• Heavy rows: Build upper-back and lat strength.
• Romanian deadlifts: Develop posterior-chain strength and control.
• Farmer's carries: Build grip and trunk endurance.
• Core work: Improve your ability to brace while pulling against heavy resistance.
• Run-to-sled intervals: Practice pulling after running rather than always training the sled while fresh.

Start with controlled, repeatable efforts. As your strength improves, bring the load closer to your HYROX sled pull weight requirement and eventually practice the complete four-length format.

Continue reading: HYROX Workout: 12 Race-Specific workouts for beginners, partners, gym & home

Common HYROX sled pull mistakes

Pulling only with your arms

Your arms connect you to the rope, but your legs and hips should contribute significantly to the movement. Think about driving through the floor while keeping your torso braced.

Using short, frantic pulls

Fast hand movements don't always mean a fast sled. Build consistent tension and use deliberate steps to keep the sled moving.

Ignoring grip fatigue

The sled pull comes after the SkiErg, sled push and a run. Your grip doesn't arrive at the station fresh. Include grip work and race-specific fatigue in your training.

Training only on fresh legs

A perfect sled pull in isolation doesn't tell you much about how you'll perform during a HYROX race.

Add running before your sled work so you learn to produce force while breathing hard.

Chasing the number instead of the movement

The goal isn't simply to load a sled with the published number. You want to reproduce the demands of the station: the distance, repeated lengths, pulling position, grip, pacing and fatigue.

Train for HYROX at Body Factory Bali

A heavy sled demands more than strength. You need the grip to hold the rope, the power to keep the sled moving, and the conditioning to do it when your legs are already under fatigue.

At Body Factory Bali, you can build all three. Our HYROX training setup in Canggu puts HYROX-spec sleds and race-ready equipment within reach, so you can train the movements, loads and intensity that matter on race day.

Build your strength. Test your limits. Train for the race.

Train for HYROX at Body Factory Bali

FAQ

How hard is the HYROX sled pull?

The HYROX sled pull can be one of the more demanding stations, especially because it comes after running and other strength-based work. The difficulty depends on your division, strength, grip, technique, and how well you manage fatigue. Rather than relying on upper-body strength alone, efficient sled pulling uses your legs, hips, back, core, and grip together.

What muscles does the HYROX sled pull work?

The sled pull primarily works your lats, upper back, glutes, hamstrings, arms, grip, and core. Your lower body helps generate force while your upper body maintains tension on the rope. This is why exercises such as rows, Romanian deadlifts, carries, and core work can complement sled-pull training.

How can I get better at HYROX sled pulls?

Practice the movement consistently and focus on body position, leg drive, rope tension, grip, and pacing. Train both heavy sled pulls for strength and repeated 12.5-meter efforts to build race-specific endurance. It also helps to perform sled work after running so you learn to pull effectively while fatigued.

What is a good sled pull time for HYROX?

There is no official HYROX benchmark for a “good” sled pull time. Your time will depend on your division, competition setup, surface, technique, and race day fatigue. Instead of chasing a single target, track your own 50-meter time and aim to improve your pace while maintaining consistent movement across all four 12.5-meter lengths.

Should I train HYROX sled pulls heavy or fast?

Both. Heavy sled pulls can help develop the strength needed to move your race load, while faster, repeated pulls are useful for building race-specific conditioning. A balanced program should include heavier strength-focused sessions alongside lighter or race-load sessions where you practice maintaining pace and technique under fatigue.

Can I use chalk during a HYROX race?

Yes, but only in specific stations. Under the 2026/27 HYROX Rulebook, athletes may use event-provided chalk at the Sled Pull and Farmers Carry only. Bringing your own chalk or removing event-provided chalk from a station results in a 2-minute penalty.