HYROX Station 3 of 8
HYROX Sled Pull
Grip endurance is the real limiter, not strength. Pro is +49% heavier (Pro Men 153 kg vs Open Men 103 kg). Stepping on the lines is the most common no-rep.
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The numbers
Format
50 m hand-over-hand rope pull
Weight standard (Rulebook 25/26)
Men: 103 kg Open · 153 kg Pro. Women: 78 kg Open · 103 kg Pro.
Variance (SSAC 2025)
medium — SD 1.1 min
Primary risk factor
grip
Technique
Coach cue: "Pull with bodyweight, move toward rope, repeat. Grip endurance is the limiter."
Form steps
- Stand facing sled, rope taut
- Pull by sitting back — use bodyweight, not just arms
- Walk toward sled as you pull, reset quickly
- Keep hands in front of chest, don't reach overhead
- Short pulls, quick resets
Breathing
Exhale on pull, inhale on walk-back
Key muscles
Lats · Biceps · Forearms · Core
Common mistakes
- Arms-only pulling (use bodyweight)
- Stepping on the rope
- Grip failure from over-squeezing
Target times
Realistic is the median competitive time — a well-trained athlete should target this. Aggressive is the top-10% / podium-level time. Source: HYROX Data Lab (10,000+ race results) + SSAC 2025.
| Division | Realistic | Aggressive |
|---|---|---|
| Men Open | 2:00 | 1:30 |
| Men Pro | 2:15 | 1:45 |
| Women Open | 2:15 | 1:45 |
| Women Pro | 2:30 | 2:00 |
Training implication
SSAC 2025 research — what the variance data means for training.
Grip endurance is the limiter. Hand-over-hand rhythm is key.
Race-day tip
Grip fatigues fast. Use chalk if allowed.
How to scale
Easier — beginner / deload
Open weight, focus on bodyweight mechanics
Harder — race-spec / elite
Pro weight, target sub-2:00
The other seven stations
Train sled pull like a top finisher
Related guides
Train sled pull in FORMD
FORMD identifies your weakest stations from your baselines and builds a personalized plan that targets them. 3-day free trial — see how much time sled pull is costing you.