How Much Does a Sled Slow You Down Over 20 Metres?

To measure how much a sled slows a sprint, time the same athlete over the same distance with and without the sled. Convert each time to average speed and calculate the percentage decrease relative to the unloaded run.

How do you calculate the speed drop?

• Measure the unloaded run. In this worked example, 20 m in 3.20 seconds gives 6.25 m/s.

• Measure the resisted run. The same 20 m in 3.60 seconds gives approximately 5.56 m/s.

• Compare speeds. Subtract the resisted speed from the unloaded speed, divide by the unloaded speed and multiply by 100. The drop is approximately 11.1%.

Which variables should stay consistent?

Use the same athlete, course, surface, measured interval, footwear and starting procedure. Record the sled and load used. Surface and equipment can change the resistance you experience, so document both before comparing sessions. Check how your sensors respond to the athlete and trailing equipment before collecting results.

What can you conclude from the result?

The number shows the average speed loss over the measured 20 m. Studies that prescribe loads using peak velocity use a different measure. For example, a study of sprinters and team-sport athletes measured 40 m efforts with timing points every 5 m and adjusted loads individually. See the resisted sprint study.

Use the 20 m sprint lane guide to document your setup and the split timing guide if you want to compare sections of the same run.

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