Walk into the warm-up area of any Hyrox race, and you’ll hear a piece of advice repeated like a mantra: "Go test the sleds." It’s considered standard practice, a non-negotiable part of any serious athlete's pre-race ritual. The logic is simple: the sleds are notoriously variable, and you need to know what you’re up against.
I don’t do it.
In fact, I actively avoid the sleds before the starting gun. It's a deliberate choice that goes against the grain, but it gives me a significant mental and physical edge. This isn't just about superstition; it's a strategy rooted in controlling what you can and ignoring what you can't.
The Great Sled Lottery
First, let's be clear: the anxiety around the sleds is justified. They are the great variable in every Hyrox race. Anyone who has competed more than once will talk about "fast" or "slow" sled days, and they aren't imagining it.
The variability comes from a cocktail of factors:
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The Sleds Themselves: Some are brand new and glide; others are worn and stick.
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The Carpet: Fresh carpet has more grip and creates resistance. Worn carpet can be slick, but it can also bunch up under the sled, creating a "plowing" effect.
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The Floor: The surface beneath the carpet (e.g., concrete, wood, or temporary event flooring) changes the friction profile.
We see this play out at the highest level. At Hyrox Doha in May 2024, the sleds were "fast," and athletes flew through the station. Conversely, at Hyrox Milan in October 2023, the carpet was notoriously difficult, slowing even the most powerful competitors.
Even former world champion Lauren Weeks, one of the fittest women on the planet, has openly talked about her struggles with sled variability. Her performance can swing dramatically based on the conditions. As she puts it, "I just hope I get good sleds on the day." When even the best are left hoping, it tells you everything you need to know about the sled lottery.
Given this uncertainty, the impulse to test them makes sense. But for me, that's precisely why I stay away. Here are the three reasons I leave the sled alone.
1. It's a Psychological Trap
Imagine you walk over to the warm-up sled, give it a push, and it feels like it's bolted to the floor. The weight feels immense, and you barely get it moving. What happens next? A seed of doubt is planted.
"If I can barely move this now, how will I do it after 2km of running?" "Everyone else looks like they're moving it easily." "Maybe I'm not strong enough today."
Doubt is the last thing you need before a 90-minute battle with yourself. Your warm-up should build confidence, not dismantle it. A "bad" sled test can poison your mindset before the race even begins, turning pre-race nerves into genuine anxiety. I choose to protect my mental state above all else.
2. The Data is Useless
Let’s say you test the warm-up sled and it feels great—it glides effortlessly. You feel a surge of confidence. The problem? That sled tells you absolutely nothing.
The warm-up sled is not your race sled. The warm-up carpet is not your race carpet. There are dozens of sleds on the competition floor, each with its own unique personality. The single sled you test is just one random data point. Basing your race strategy or your confidence on it is pointless. It’s a waste of physical and mental energy that could be better spent elsewhere.
3. The Risk Outweighs the Reward
The sled push is the single highest-risk station for calf injuries. Even with a thorough warm-up, a sudden, explosive push on a cold sled can lead to a strain or tear. Why would you take that risk just minutes before the start?
I once watched a competitor in the warm-up area give the sled pull rope a powerful tug. The rope, not properly secured, detached completely. He stumbled backward and fell. Thankfully, only his ego was bruised, but it could have easily been a wrist, an ankle, or his back. Had he been injured, his race day would have been over before it began. For the minimal (and useless) information you gain, the risk of a freak accident or injury is far too high.
What I Do Instead: A Confidence-Building Warm-Up
My goal in the warm-up area is not to test unknown variables but to reinforce known quantities. I focus on activating the correct muscles and building confidence with equipment that is consistent and predictable.
Instead of gambling with the sled, my warm-up includes:
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A Progressive Run: I start with a slow jog and build into steady-state running, finishing with a few short, sharp "strides" to open my lungs and activate my nervous system.
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Consistent Equipment: I will use the SkiErg and the Rower because their resistance is reliable. A few pulls on these machines confirms my body is ready and feels strong.
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Movement Prep: I perform bodyweight movements that mimic the race. A few clean burpee broad jumps, some bodyweight walking lunges, and even picking up the Farmer's Carry kettlebells builds confidence because these movements are predictable. They will feel the same in the warm-up as they do on the course.
This routine activates all the necessary muscle groups for the sled—core, glutes, quads, and calves—but in a controlled, low-risk environment. I walk to the start line knowing my body is primed and my mind is clear.
Ultimately, you have to find what works for you. But I encourage you to question the conventional wisdom. The sleds are an uncontrollable variable in a race that demands you focus only on what you can control. For me, that means skipping the sled test and walking to the start line confident, focused, and ready to take on whatever the course throws at me.