HYROX
1K Run + Sled Push for HYROX
HYROX compound: a 1K run straight into a sled push, the exact race transition.
- Level
- Intermediate
- Equipment
- Sled
- Works
- Quads, glutes, calves and core
The session
Run 1K at your target race pace, move directly to a sled push with minimal transition time, then drive the sled the target distance with low hips and short powerful steps (race: 50 m at 152 kg men / 102 kg women).
In the race
The race sled push is 50 m, in four lengths of 12.5 m. It is the second 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: take weight off the sled, or push two lengths and rest.
- Harder: use race weight and add a 200 m run between each pair of lengths.
Staying safe
Scale the station load or distance before sacrificing movement quality. Keep transitions brisk but controlled.
