Station 6 of 8
HYROX Farmers Carry
Station 6: 200m carrying two kettlebells. It is the shortest station on the clock — and the one with the least excuse for losing time, because the only skills are grip and the will to keep walking.
The farmers carry is where earlier grip spending — sled pull, rowing — gets audited. Athletes who arrive with fresh hands walk it in one unbroken effort. Athletes who don't stand in the lane shaking their forearms out.
Official standards by division
| Division | Kettlebells |
|---|---|
| Open Men | 2×24kg |
| Open Women | 2×16kg |
| Pro Men | 2×32kg |
| Pro Women | 2×24kg |
Distance / volume: 200m
Standards from public 2025/26 season rules — verify with the official rulebook.
Coach's cue
Grip tight, shoulders packed, quick feet — fast walk, no stopping.
Common faults — and what they cost
- Putting the bells down. every drop costs 5–10 seconds: the stop, the shake-out, the pick-up, the re-acceleration. One unbroken 200m beats three fast segments, always.
- Death-gripping from metre one. a maximal crush grip fails faster than a firm hook. Hold tight, not panicked, and let the skeleton — packed shoulders, tall posture — carry the load.
- Slow trudging. this is a fast walk, borderline shuffle-run. Walking it casually turns a ~2-minute station into three and burns time you cannot buy back on wall balls.
- Unpacked shoulders. letting the bells hang off passive shoulders strains the traps and shortens your grip life. Pack the shoulders down and back; the carry gets quieter everywhere.
How it fits the race
The farmers carry is station 6 of 8: Rowing → Run 6 → Farmers Carry → Run 7 → Sandbag Lunges. It is the fastest station on the course — which makes it the best place in the back half to be aggressive.
Pacing note
The farmers carry takes only about 3% of a typical finish — around 2:42 at 90:00 pace. Target one unbroken carry at a fast walk. In doubles the load matches your division and partners swap freely; a single mid-point handover is the usual play.
Racing doubles? The split strategy for every station lives in the HYROX doubles guide, and you can see how this station affects your projected finish with the free calculator.
Train this station with a plan
RoxDuo builds the farmers carry into an AI plan periodised to your race date, and tracks your station PB so you can watch it drop. Built by an athlete training for HYROX Rome 2026 on his own app.
Train every station with RoxDuoPrevious station: 5. Rowing · Next station: 7. Sandbag Lunges · All 8 stations
FAQ
How heavy is the farmers carry in HYROX?
Open division: 2×24kg for men, 2×16kg for women. Pro division: 2×32kg for men, 2×24kg for women, carried over 200m. Standards from public 2025/26 season rules — verify with the official rulebook.
Can you put the kettlebells down during the farmers carry?
Yes — there is no penalty beyond the clock, but the clock penalty is real: each drop and pick-up costs several seconds. Train your grip so 200m unbroken at race load is comfortable, and this becomes your cheapest station.
Can you run during the HYROX farmers carry?
You can move as fast as you can control — most strong athletes use a fast walk or shuffle. The limiter is grip and bell control, not leg speed; bouncing bells drain your grip faster than the few seconds running saves.
Launch access
Start together.
Finish together.
The AI training app for HYROX doubles. Be first when it hits the App Store — 3-day free trial at launch.