SLED STRUGGLES? FIN DEARSLY’S GOT YOUR BACK
Published: 23/10/2025 By: Fin Dearsly
Sport has always been a big part of Fin Dearsly's life. He's experienced the highs – like competing as a national tennis talent – and the lows, including setbacks caused by illness. These days, he's fully committed to HYROX and has figured out what it really takes to get results. In this article, the Sports Direct Ambassador combines his running and strength training backgrounds to share his go-to plan to help you master one of the toughest parts of HYROX: the sled.
It's now been a year since my HYROX journey began. I've managed to qualify for three HYROX World Championship events in Chicago – Men's Solo, Doubles, and Mixed Doubles categories. Last week, I completed my first pro solo race in a time of 1:02:08, which I was happy with.
Until recently, the sleds have been an area of weakness for me. Sled push and pull stations in HYROX often favour heavier athletes due to the increased strength and power they can generate. For lighter, more aerobic-biased athletes – like me – these stations can cause excess leg fatigue, leading to slower run splits throughout the remainder of the race, resulting in times unreflective of an athlete's ability.
The programme below is specifically designed to help athletes build the strength and endurance needed to smash the sled stations without compromising running performance. I have been incorporating these sessions into my training each week and have found that they've made a significant impact on my overall performance.
Whether you're looking to get faster, more confident, or simply stop dreading the sled, this training plan is for you.
Every two weeks, reduce the rest time by 15 seconds. The final two weeks will be done with a 15-second rest. Try to maintain the same pace on runs and the same weights on sleds.
This is an eight-week programme. At the end of the eight weeks, retest your sled push and pull max to see if you have improved.
Alongside this training programme, here are answers to the most common questions about HYROX sled training to help you maximise your performance.
HYROX SLED TRAINING: FREQUENTLY ASKED QUESTIONS
What if I can't move the sled at all?
In HYROX, sled weights are fixed for the race, but if the official weight is too challenging, start training with lighter sleds – around your body weight or even 50-70% of the race weight if you can. Focus on mastering the 50m distance with good form before gradually increasing the load. Don’t worry if you can’t handle full race weight right away – consistent training and progressive overload will help you build strength and endurance to reach the official HYROX sled weights.
What muscles do sled push and pull actually work?
The 50m sled push targets your lower body muscles, including your entire posterior chain, core, and front thigh muscles (quads) in particular. The 50m sled pull works your glutes, back, biceps, and entire trunk. Both stations will also get your heart rate up quickly as they come early in the race.
What's the proper technique for sled push?
There are three main techniques: shoulder push (arms bent, front rack position), full lockout (arms straight, hands in middle of poles), and arm bar/full contact (hands at pole ends, shoulders against poles). Try all three to find what works best for your height and strength. And remember to always start with a two-foot push off to get the sled moving.
What's the proper form for the 50m sled pull?
Stay low, pull the rope hand-over-hand whilst walking backwards, and keep your back straight. Don't yank the rope - maintain steady tension and let your legs do the work as you step backwards over the full 50m distance.
What's the best stride length for sled pushing?
Experiment with different stride lengths to find what works for you. Generally, take short, quick steps to maintain momentum rather than long strides. Your optimal stride might change depending on which pushing technique you use.
What's the proper breathing technique during sled work?
Don't hold your breath – this is a common mistake. Breathe out when you're pushing or pulling and breathe in during the brief pause between steps. Find a rhythm that works for you and stick to it.
What's the best surface to train on?
Artificial turf is ideal, but any flat, non-slip surface works. Avoid concrete as it's too hard on the equipment. If training outdoors, grass is fine but will be harder because of the increased friction.
Can I train effectively without access to a proper sled?
Yes, but it's not ideal. Try treadmill pushes (with treadmill turned off), steep uphill sprinting, wall pushes, or weighted walking lunges with a rucksack to mimic sled pushes. Use resistance bands for pulling movements. It might not exactly the same but these alternatives will help build the right muscles and movement patterns.
Should I focus on speed or endurance for HYROX sled stations?
Focus on maintaining a steady, sustainable pace over the full 50m distance. These stations come early in the race, so going too hard will hurt your performance in the remaining six stations. Practise pacing yourself to finish strong rather than burning out halfway.
How can I avoid stopping too much during the 50m push?
Plan your breaks strategically since getting the sled moving again takes the most energy. Aim to complete each 12.5m section without stopping. If you must rest, pre-plan how many breaks you'll take and stick to it rather than stopping randomly when tired.
How can I prevent lower back injury during sled pulls?
Keep your back straight and engage your core muscles throughout the movement. Pull with your back muscles, not by bending your spine. Start light and warm up properly – a few minutes of gentle movement before training can prevent injuries.
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