How to Master the Sled Push as a Pair: HYROX Doubles Strategy

In the Sled Push as a pair you don't both push at the same time. One pushes. The Other rests. And that split, if not agreed before entering, becomes a source of errors: late changes, athletes burned out too early, and a sled that stops when it's hardest to get moving again.

In this guide you'll learn how to train and compete as a pair at the Sled Push station, how to divide the work, when to change, what pace to use according to your level, and which mistakes destroy most teams at this station.

Let's go with the video and then we'll explain some key points in more detail and how you can get access to the full course (Individual and pairs) at no cost, gifts, discounts and much more.

Let's take it step by step.

First the video to set up the HYROX Sled Push in doubles mode:

Remember that in this post you have the detailed-detailed explanation of the technique if you compete individually or want to improve it, with a video very, very... you decide:

👉 Click here to watch the Sled Push technique explanation.

Velites is an international HYROX partner, and we have developed specific resources for you to help you prepare for this competition: a complete video course with running technique and station-specific guidance, preparation for the pairs competition, free access to our app with exclusive training plans, gifts, discounts and much more. Join and enjoy.

👉 Click here or on the image:

And here are the links to the rest of the guides to prepare the race and the HYROX stations in doubles mode:

HYROX doubles guide: Running
HYROX doubles guide: SkiErg
HYROX doubles guide: Sled Pull
HYROX doubles guide: Burpee Broad Jumps
HYROX doubles guide: Rowing
HYROX doubles guide: Farmers Carry
HYROX doubles guide: Sandbag Lunges
HYROX doubles guide: Wall Balls

Station division: who does what

In the Sled Push only one athlete works at a time. While one pushes, the other follows behind resting. The system is simple: one applies force, the other recovers. And so on until the 25 meters are completed between the two.

The big decision is who starts. And that decision is made before entering the station, not upon arrival.

Who should start

The athlete who is feeling better at that moment starts: the one who arrives fresher at the Sled Push after the second kilometer of the run.

It doesn't have to be the same person every time. It depends on the day, the previous kilometer, how the SkiErg went. What can't happen is arriving with doubts and deciding at the IN.

The athlete who pushes

Apply the technique you've agreed on: extended arms position or embrace position. Short, powerful steps. Continuous breathing. Low center of mass.

When you finish your stint, exit quickly to one side and clear the path for your teammate. Every second of hesitation during the change is time you're giving away.

The athlete who rests

Follow behind the sled while your partner pushes. Don't stand still: walking behind keeps heart rate under control and prepares you to restart at full speed when it's your turn.

Lower your breathing, relax your shoulders and watch the sled. When the change comes, you have to be ready to go all out from the first step.

Pacing strategy in HYROX doubles

Work intervals are the core of the strategy in this station. They must be consistent and agreed upon before competing.

The most common mistake: irregular intervals

One pushes too much. The other doesn't have time to recover. The one who worked more arrives at the change exhausted, and the sled loses speed right when it's hardest to get going again.

Irregular intervals don't just affect the Sled Push. They affect everything that comes afterwards.

Recommended intervals by level

If you're starting in HYROX doubles:
Divide the 25 meters in half. Each athlete pushes a 12.5-meter section, you change before turning. Consistency is more important than speed. If the one pushing reaches the change unable to speak, the interval is too long.

If you already have experience in doubles:
Reduce the changes. The stronger athlete can complete full segments and even close the station. Fewer changes means less time lost and less risk of the sled stopping during a transition.

Useful reference: the stronger one closes

The stronger athlete should always push the last segment. The reason is simple: at the end of the station the sled is usually harder to move because the body is already taxed. Finishing with the more powerful athlete improves total time and prevents the sled from stopping in the final meters.

Official rules you should know

Enter together through the IN, exit through the OUT: Mixing up the arches costs a 2-minute penalty each time it happens. In the Sled Push, with the adrenaline of the start still high, it's easier to make that mistake than it seems.
The sled must cross the line completely: Before changing direction, the sled must fully cross the line. If it doesn't, you have to push it back until it does. Check with a quick glance before turning.
The athlete who is resting can't touch anything: Only the athlete whose turn it is pushes. The resting athlete follows the sled from behind but cannot touch the posts or assist with the push.
Keep moving inside the Roxzone: Do not stop when crossing the IN. Keep jogging to your lane. When you finish the station, jog until you re-enter the track.

Common mistakes in HYROX doubles

Not deciding who starts before arriving: Improvising upon entry creates doubts at the worst possible moment. That doubt costs seconds.
Segments that are too long on the first push: What you burn here will be paid for in kilometer three.
Slow or hesitant changes: The relay has to be automatic: the athlete who finishes steps to one side, the next starts immediately.
The resting athlete doesn't recover properly: Rest time is real recovery time. Make the most of it.
The stronger athlete pulling too much in the early segments: Both of you have to arrive at the following stations in a condition to work. The stronger one should close, but must not finish exhausted.

Next step: train the Sled Push as a pair

Make sure to train this station in these three ways:

1. Specific Sled Push pair blocks: build the base

Include at least one weekly Sled Push pair session to consolidate work intervals and changes. Start with halves: 12.5 meters each. As you improve, the stronger athlete can begin to take longer segments.

2. Fatigue sets: improve effort management

Perform Sled Push sets as a pair with the body already fatigued:

400m Run at race pace
Sled Push 25m with agreed change
Rest 90 seconds
Repeat 4–5 rounds

3. Transition simulation: train real HYROX

Finish the week by combining the Sled Push with the rest of the stations and running, with minimal rest between blocks. The key is to recover race rhythm as quickly as possible after the sled.

Closing

With these tips, the Sled Push is 'almost' done. Now it's time for the third run and the next station. Keep preparing your doubles race with the rest of the guides.

Velites is an international HYROX partner, and we have developed specific resources for you to help you prepare for this competition: a complete video course with running technique and station-specific guidance, preparation for pairs competition, free access to our app with exclusive training plans, gifts, discounts and much more. Join and enjoy.