Sled push load planner

Pick the sled load for your goal: speed, acceleration or strength.

Your details

Plates to add for power (50% slower)

54 kg

from your own test, on top of a 15 kg sled

Your testthe loaded run was 40.0% slower with 55 kg on the floor: 0.73% slower for each kg
Total on the floor for 50% slower69 kg (98% of your body weight)
Starting range without a test6 to 20 kg added
Distance per push10 to 20 m

Floors make a huge difference: the same sled can be twice as hard on turf as on a smooth track, which is why a timed test beats a body weight percentage. Pick the weight that keeps your form, and adjust by feel.

Chest pain, feeling faint or unusual breathlessness: stop, and call 999 if it does not pass.

The working

Your own load from two timed pushes

Research on sled pushing and pulling (Cross, Lahti and Cahill, 2019 to 2021) found speed drops in a near straight line as the load goes up, and that line differs a lot between people, sleds and floors. So time a 20 m push with the empty 15 kg sled (3.6 s) and with 40 kg of plates (6.0 s). Speed fell by 1 − 3.6 ÷ 6.0 = 40% with 55 kg on the floor, or 0.73% a kg.

Power work aims for a 50% drop: 50 ÷ 0.73 = 69 kg on the floor, so add 54 kg to the sled. Speed-strength (25%) would be 34 kg in total and strength-speed (75%) 103 kg. Without a test, the body weight shares below are the starting point: for 11 st that is 6 to 20 kg added for acceleration.

Loads

Share of body weight

Zone	Speed lost	Starting load without a test
Technique	under 10%	not for pushing: use a light pull
Speed-strength	about 25%	10 to 20% of body weight
Power	about 50%	30 to 50%
Strength-speed	about 75%	70 to 100% or more

Surface

Matters a lot

Turf, rubber and track grip differently. Start light and add weight while your form stays strong.

Read with care

What this cannot tell you

Surface frictionThe same load feels very different on different floors.
TechniqueIt cannot check your form.
Heavy pushesVery heavy pushes are hard on the heart and lungs.

Questions

Common questions

How heavy should a sled push be?

Set it by how much it slows you, not by body weight: about 25% slower for speed-strength, 50% for power and 75% for strength-speed. Two timed pushes give you your own numbers.

Is sled pushing good cardio?

Yes, especially in short repeats.

How far should I push?

10 to 30 m for speed, 15 to 20 m for heavy loads.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Before you push on

New to exercise, or got a heart, lung or joint condition? Have a word with your GP or practice nurse first. Stop and get help if you feel chest pain, faintness or unusual breathlessness, and call 999 if it is severe.