How to Project Your HYROX Sled Push Time

What happens to a 50 m sled push when the sled gets heavier and the floor gets slower? In the tool’s first example, a 22 s training length turns into a 108.54 s race push.

What the Race Asks of the Sled Push

The official HYROX page lists the Sled Push as 50 m, shown there as 2×25 m. The Singles rulebook for season 26/27 writes the same distance as “4 X 12.5M”. That means four lanes of 12.5 m each.

The site calls the unsuffixed divisions Women and Men, while the tool names them Open. Rules and loads change by season, so check the current official rulebook before you plan around a figure.

The rulebook sets a few sled rules. Each racer is assigned a sled lane and must use it. The sled and racer must sit completely within their Racers Box before starting. The racer stays in the lane, and the sled must pass the 12.5 m mark entirely before changing direction.

The station is complete when the racer has finished 4 x 12.5 m lanes and the entire sled passes the line. A first infringement is a formal warning. A second adds 15 seconds, and each further infringement adds another 15 seconds. A missing sled lane is listed as a disqualification for an incomplete station.

Four Lengths and Three Turns

A projected push has two parts: moving time and turn time. The HYROX sled push pace calculator takes the time you hold for one 12.5 m length in training. It treats all four race lengths as equal, then adds three turns, because no turn follows the fourth length.

Example 1 is the tool’s Women Open preset. Each race length comes to 24.13 s (24.134 s before rounding), so moving time is 96.54 s. Three turns at 4 s add 12 s. The total is 108.54 s, which the tool shows as 1:49.

How Load Scales From Your Training Sled

The tool scales your training split with a load factor: race weight divided by training weight, raised to an exponent. In example 1, 102 / 90 is 1.1333, and 1.1333 to the power 0.35 is 1.0448. A sled 13.3 percent heavier therefore adds 4.5 percent to each length.

The race split is training split x load factor x surface x fatigue. With surface 1.00 and fatigue 1.05, that is 22 x 1.0448 x 1.00 x 1.05, or 24.13 s.

The exponent has three options: 0.25, 0.35 and 0.45. They are scenario controls, not official HYROX coefficients. The same example totals 107.34 s at 0.25, 108.54 s at 0.35 and 109.75 s at 0.45. The spread is 2.41 s. Example 4 shows the factor at 202 kg: 202 / 190 is 1.0632, and the load factor is 1.0217.

Train at the race weight and the load factor is exactly 1. With a 102 kg training sled and both multipliers at 1.00, the total is 4 x 22 + 12, or 100 s.

How Surface and Fatigue Move the Total

Surface and fatigue are two multipliers on each length. The surface options are 0.90 faster, 1.00 similar, 1.10 slower carpet and 1.20 much slower carpet. The fatigue options are 1.00 fresh, 1.05 moderate, 1.10 high and 1.15 severe. HYROX does not publish either set, so these are the tool’s planning assumptions.

The two multiply, so a 1.10 surface and a 1.05 fatigue setting give 1.155. Turn time stays fixed. The table changes one setting at a time on example 1.

Checking the Math on Example 2

Here is example 2, the Men Open preset, worked by hand. The race sled is 152 kg, the training sled is 140 kg, and the training split is 24 s. The turn is 5 s, the surface is 1.10 and fatigue is 1.05.

Step one is the load factor. The ratio 152 / 140 is 1.0857, and raising it to 0.35 gives 1.0292. Step two multiplies the split: 24 x 1.0292 x 1.10 x 1.05 is 28.53 s per length. Step three is moving time, 4 x 28.53, or 114.12 s.

Step four adds three turns of 5 s, which is 15 s. The total is 129.12 s, or 2:09. Against a 140 s target, the gap is -10.88 s, which the tool shows as -10.9 s.

Notice that turn time is a plain input. A 5 s turn adds 15 s here, against 12 s in example 1. A longer reset between lengths adds three times its length to the total.

Reading Speed, Load-to-Body Ratio and the Gap

The tool reports three more numbers beside the total. Speed is 50 m divided by moving time: 50 / 96.54 is 0.52 m/s. The load-to-body ratio is race weight divided by body weight: 102 / 65 is 1.57x. The target gap is the total minus your target.

With a 110 s target, example 1 gives 108.54 – 110, or -1.46 s. A negative gap sits inside the target, and the tool rounds it to -1 s. The ratio describes the sled against the person; the tool does not rate a ratio as good or bad.

A positive gap means the total sits over the target. A 100 s target on example 1 gives +8.54 s.

Example 3 shows a slow surface swamping a load change. Its training sled is 150 kg and the race sled is 152 kg. The load factor is only 1.0046. Surface 1.20 and fatigue 1.10 multiply to 1.32, which adds 32 percent to every length.

Examples 2 and 4 both show 0.44 m/s, though the sleds differ by 50 kg. Their training splits, surfaces, fatigue settings and turns all differ.

What the Projection Cannot Know

The tool keeps all four lengths equal because it has no length-by-length data. It cannot know your lane, the sled surface, your technique or your grip.

Treat the result as a planning estimate, not a prediction. The tool models only the sled push with a load exponent, and that exponent is a planning control. Compare the projection with your own timed sled sessions before you rely on it.

The tool also does not model penalties, so any added seconds sit outside its total. This is general fitness information. It makes no claim about what any athlete should be able to do.

Once you have a sled number, the HYROX Station Split Calculator places it beside the other seven stations. The HYROX Run Pace After Stations Calculator models the eight runs. The HYROX Finish Time Predictor combines the pieces. For a different station, see how wall ball time adds up.

FAQs About HYROX Sled Push Time

Sources and Further Reading

The sled push is the only station the tool models with a load exponent, and that exponent is a planning control, not an official number. Compare the projection with your own timed sled sessions before you rely on it. Reviewed for accuracy by Dr. Abdullah Khalil, MBBS. Last updated 2026-11-14.