Station 6 of 8
HYROX Farmers carry
200 m with two kettlebells, carried as continuous laps of the lane.
- Men typical 2:13
- Women typical 2:21
- 2% of the race
Looks easy on paper. What you spend on grip here, you pay for on the sandbag lunges straight after.
Open Men
Top 10%1:41Typical2:13Slowest 10%3:09
Open Women
Top 10%1:53Typical2:21Slowest 10%3:15
Time the top 10% win here 32s vs a typical Open Men finisher
Worth training #6 of 8 stations by time to gain · #1 is wall balls
Your number
Where does your split land?
one split doesn't make a race. your worst one usually explains it.
Your farmers carry split
Is your farmers carry actually slow?
Type the split from your last race or your last full simulation. See where it sits against real racers.
The RoxHype app
Fix the farmers carry, then the next one.
A plan weighted toward the splits that are actually costing you time, rebuilt every week.
- Built from your race date and level
- Rebuilt every week from what you did
- Every station, every run, timed in the app
worst split first
Technique: what the fast athletes do
01Decide the trip count before you startOne unbroken 200 m or two hundreds with a single set-down. Pick it in warm-up on the day, based on how your grip felt on the sled pull, and commit.
02Hook grip the handle, thumb overLet the handle sit in the fingers with the thumb wrapped across. A crushing palm grip burns out in about ninety seconds.
03Short brisk steps, bells quietSwinging kettlebells add rotation your torso has to cancel. Quick, narrow steps keep the bells still and are faster than a jog with them swinging.
04Set them down, never drop themA dropped bell rolls, and re-gripping from the floor costs more than the three seconds of a controlled set-down.
05Breathe in rhythm with the stepsBracing and holding the breath for 200 m is why the lunges feel impossible.
The standard, by division
| Division | Standard |
|---|---|
| Open Men | 2 × 24 kg kettlebells |
| Open Women | 2 × 16 kg |
| Pro Men | 2 × 32 kg |
| Pro Women | 2 × 24 kg |
Set by HYROX and they can change between seasons. Check the rulebook on hyrox.com and the judging brief at the venue.
Train it
Farmers carry workouts Sessions from the library built around this station. Put it in a plan Your race date in, a week-by-week plan out.
The other seven
Questions people ask
Is a slow farmers carry a strength problem or a fitness one?
Bells came out of your hands? That is grip: heavy timed carries of 60 to 90 seconds, twice a week. Grip held but still slow? You walked it: carry a bit lighter at a fast walk until quick steps feel normal.
How do I test which one it is?
Do the station fresh and timed at race weight, then compare it with your race split. Much faster fresh: it is fitness. Slow even fresh: it is strength or technique.
Why does it matter which one it is?
They need different weeks. Strength needs heavy, low-rep work and takes 6 to 12 weeks to show. Fitness needs the movement done tired, after intervals, and shows in 3 to 4 weeks.
How much is the farmers carry worth training?
It is about 2% of a typical Open Men race. The top 10% are 32s faster here than a typical finisher. That ranks #6 of the 8 stations. #1 is the wall balls (2:15).
Are Pro and Doubles splits published?
Not per station yet. Pro weights are heavier, so expect Pro splits close to the Open typical or a little slower. HYROX sets the weights and can change them between seasons: check hyrox.com before you race.
Which HYROX are you doing?
Tap your race. You get your weeks to go, the finish time to expect, and week 1 of a plan for it. Free.
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