Hyrox Farmers Carry

What good looks like.

Sub-60

1:20

Elite

Sub-75

1:40

Strong age-group

Sub-90

2:00

Solid age-group

Finish your first

2:45

First-time

What you actually face.

What to think about during the farmers carry.

1. 01

   Hand deep on the handle, full grip not hook. Lightest pressure that holds.

2. 02

   Stand tall, short fast strides at 70% of normal pace.

3. 03

   Breathe through pursed lips. 4 steps in, 2 steps out.

What costs time.

• Death-grip from the start, grip fails by metre 120.
• Long strides, destabilises the carry, wastes vertical energy.
• Hunching forward, loads the upper traps and degrades posture.

What to train this week.

• Heavy farmers walks 4 × 30 m

  At 90-100% race weight. End of strength sessions. Builds capacity.

• Dead hangs for time

  60 sec × 3 sets. Cheap, fast grip endurance.

Farmers Carry questions.

More on the farmers carry

• Hyrox farmers carry: grip, pacing, and the strategy that earns back 40 secondsThe farmers carry is the deceptive station. Strong athletes drop the kettlebells; smart athletes finish in 90 seconds. The technique, breathing, and pacing that turn the carry into a recovery station instead of a redline.
• Farmers carry mistakes: what's costing you 60 secondsPutting the bells down is the obvious mistake. The expensive ones are training grip fresh, not counting your laps, and losing the box on the way back in.
• 5 workouts that build a faster HYROX farmers carryYour grip arrives at station six already spent by station three. Five sessions built around that coupling, which is the thing almost nobody trains.