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 0.9 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 the median competitive time — a well-trained athlete should target this. Aggressive is the top-10% / podium-level time. Source: HYROX Data Lab (10,000+ race results) + SSAC 2025.
| 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 (2×24kg), 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.