HYROX Station 6 of 8
HYROX Farmers Carry
Low variance, deceptively manageable when fresh. Pro is +33% heavier per hand (Pro Men 2×32 kg vs Open Men 2×24 kg). The 'relaxed grip paradox' — gripping too hard makes you fade faster.
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The numbers
Format
200 m carry with one kettlebell per hand
Weight standard (Rulebook 25/26)
Men: 24 kg Open · 32 kg Pro. Women: 16 kg Open · 24 kg Pro.
Variance (SSAC 2025)
low — SD 0.7 min
Primary risk factor
execution
Technique
Coach cue: "Quick feet, relaxed grip. The tighter you squeeze, the faster you fatigue."
Form steps
- Pick up handles with neutral spine
- Stand tall, shoulders back
- Quick, short steps — don't stride out
- Relaxed grip — fingers do the work
- Breathe steadily through 200m
Breathing
Steady breathing — don't hold your breath
Key muscles
Traps · Forearms · Core · Legs
Common mistakes
- Death grip (causes forearm burn)
- Slow, heavy steps
- Leaning forward (stand tall)
Target times
Realistic is FORMD's reference target for a well-trained athlete; Aggressive is a podium-level target. Neither is the field median: checked against real HYROX race results, the realistic target is faster than most finishers on most stations (Sled Pull most of all) and slower than the typical finisher on Farmers Carry.
| Division | Realistic | Aggressive |
|---|---|---|
| Men Open | 2:30 | 2:00 |
| Men Pro | 2:45 | 2:15 |
| Women Open | 2:45 | 2:15 |
| Women Pro | 3:00 | 2:30 |
Training implication
SSAC 2025 research — what the variance data means for training.
Consistent station - focus on relaxed grip paradox and quick steps.
Race-day tip
200m is long. Pace it — grip is the limiter.
How to scale
Easier — beginner / deload
Lighter weight, focus on quick feet
Harder — race-spec / elite
Pro weight (2×32kg men / 2×24kg women), target sub-2:30
The other seven stations
Train farmers carry like a top finisher
Related guides
Train farmers carry in FORMD
FORMD identifies your weakest stations from your baselines and builds a personalized plan that targets them. 3-day free trial — see how much time farmers carry is costing you.