How many watts does a Hyrox sled push take?

For Open Men (152 kg sled, 50 m, typical indoor turf, 90 second push), the average power demand is roughly 380-440 watts. Pro Men (202 kg, slower push) sit at 480-540 watts. Pro Women (152 kg, similar friction) sit at 380-440 watts.

What's a good watts-per-kg target for the sled push?

Athletes who clear sled push smoothly typically sustain 4.5-5.5 W/kg of bodyweight for 60-90 seconds. Below 4.0 W/kg the sled will stop and a restart adds 10-15 seconds. Above 6.0 W/kg you're in elite territory.

Why does the friction coefficient matter so much?

Sled friction can swing 30-50% between venues. Indoor turf is typically μ=0.55-0.70; sled-track style surfaces can drop to 0.40-0.50. The same 152 kg sled requires very different power to move depending on the surface, so always benchmark against the venue you're actually racing in.

Hyrox Sled Push Watts Calculator — Power, Force, and Pacing

How the model works

The Hyrox sled push is a frictional constant-velocity problem. We assume the sled moves at roughly steady speed across the lane (the brief acceleration and any stops are folded into your input "push time"). The maths:

Force at the rope: F = m × g × μ — sled mass times gravity (9.81 m/s²) times the friction coefficient.
Work: W = F × d — force times the distance pushed.
Average power: P = W / t — total work divided by your push time.

For a 152 kg sled across 50 m on typical Hyrox indoor turf (μ ≈ 0.6) in 90 seconds, that's roughly 895 N of force, 44,750 J of work, and 497 W of average power. For an 80 kg athlete that lands at 6.2 W/kg — comfortably elite. Most Open Men sit at 4.5-5.5 W/kg and most Pro Men at 5.5-6.5 W/kg.

Why we don't include acceleration

The acceleration phase of a Hyrox sled push lasts roughly 1-2 seconds. Building it into the model adds complexity without changing the average wattage figure that matters for pacing. The peak watts during the start are 30-50% higher than the steady-state number, which is why first-time racers often "redline" in the first 3 metres and then can't keep going.

Friction coefficient cheat sheet

Slick rubber or smooth concrete: μ = 0.30-0.45. Rare at Hyrox events.
Sled track / artificial turf: μ = 0.40-0.55. Common at events with dedicated lanes.
Typical Hyrox indoor turf: μ = 0.55-0.70. The default for most race venues.
Tacky / heavily textured turf: μ = 0.70-0.85. Slower, found at smaller events.

Using the watts target in training

The most useful application is calibration. Push the race-weight sled in your gym for the same distance and time the calculator. If your real-time effort feels harder than the watts number, your gym's surface is probably tackier than the race venue — and you should push at a slightly slower pace in training to avoid over-cooking. If it feels easier, the race venue may be slower, so train at higher wattage.

For the full race-time prediction, see our Hyrox race time predictor. For the technique side of the sled push, the sled push playbook and our sled push technique deep-dive cover it in detail.