Rep The SetSled Push: pace by band
When counted in reps - lengths of a turf strip, usually - each one is an event: a heavy sled, a dead start, and legs that just did something else. In races the sled is priced by metres with its own distance rate; this per-rep pricing covers the training version where "reps" means trips. Either way, the sled does not care about your cadence, only your leg drive.
The numbers
Sled Push is classed grind (the rep is an event - multiple positions, heavy load, or a wall), which puts a 2.2x multiplier on the base rep rate. That works out to:
| Band | Seconds per rep | Reps per minute | 10 reps | 20 reps | 30 reps | 50 reps |
|---|---|---|---|---|---|---|
| Beginner | 6.60 | 9 | 1:06 | 2:12 | 3:18 | 5:30 |
| Advanced | 5.28 | 11 | 0:52 | 1:45 | 2:38 | 4:24 |
| Elite | 4.40 | 13 | 0:44 | 1:28 | 2:12 | 3:40 |
A band is a pace, not a verdict: finishing at the Advanced line means you moved at that rate on that day. The rates and the class come from the same published config the Rep The Set app computes with, fetched live, so this page and the app cannot disagree.
Use it
Sketch a whole workout with sled push in the band calculator, or read how the difficulty bands are calculated for the arithmetic behind these numbers.