HYROX
1K Run + Sled Pull for HYROX
HYROX compound: a 1K run straight into a sled pull, the exact race transition.
- Level
- Intermediate
- Equipment
- Sled
- Works
- Back, legs, grip and core
The session
Run 1K at your target race pace, move directly to a sled pull with minimal transition time, then pull the sled the target distance hand-over-hand or with a backward walk (race: 50 m at 103 kg men / 78 kg women).
In the race
The race sled pull is 50 m: you pull the sled towards you hand over hand with a rope, then walk back and go again. It is the third station.
Pacing
Run the 1 km at the pace you plan to hold for all eight runs, not your fresh 1 km pace. You should reach the station breathing hard but in control, and leave it able to run again.
Where people go wrong
Running the 1K too hot and dying at the station, slow transitions, or letting station technique fall apart under run fatigue.
Easier or harder
- Easier: lighter sled, or rest after every length.
- Harder: race weight, with no pauses between lengths.
Staying safe
Scale the station load or distance before sacrificing movement quality. Keep transitions brisk but controlled.
