The farmers carry is deceptively brutal. 200 meters carrying kettlebells (2x24kg men / 2x16kg women) sounds simple until you are 50 minutes into a Hyrox race with screaming forearms and a heart rate that will not come down. This station tests grip endurance, core stability, and mental toughness. The good news: if you can hold on, you can move. The bad news: everyone thinks they can hold on until they cannot.
Wrap your fingers tight and squeeze hard from the start. A loose grip fatigues faster because your forearms constantly fight to maintain hold. Commit to the crush grip and your forearms will thank you.
Running with kettlebells bounces the weight and destroys your grip. A brisk, purposeful walk with long strides is faster overall because you will not need to stop and re-grip.
Do not shrug. Depressing your shoulders engages your lats and takes load off your traps and forearms. Think about putting your shoulder blades in your back pockets.
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Brace your core like you are about to get punched. This prevents the kettlebells from pulling you into extension and protects your lower back for the lunges ahead.
Every set-down costs 5-8 seconds (put down, rest, pick up, get moving again). Three unnecessary stops = 15-25 seconds lost plus grip fatigue from re-gripping.
The vertical oscillation of running multiplies the effective weight. Your grip fails 3x faster. Walk fast, stay smooth.
The weight on your sides compresses your rib cage. You must actively breathe deeply or you will oxygen-starve. Think belly breathing — expand your diaphragm, not your chest.
Many athletes train farmers carries heavy and short. Race conditions are moderate weight, long duration. Train 200m+ carries in training.
| Level | Target | Strategy |
|---|---|---|
| Elite (sub-60 min total) | Unbroken fast walk | Total time 1:30-2:00. No stops. Walk as fast as possible without breaking into a jog. Grip should be pre-trained for this. |
| Competitive (60-75 min total) | Unbroken or 1 stop | Total time 2:00-3:00. If you must stop, do it once at 100m. Shake out your hands for 3 seconds, re-grip, finish. |
| Open (75-90+ min total) | 1-3 planned stops | Total time 3:00-4:30. Break into 50-75m segments. Brief stops are okay — rushing through bad grip leads to drops. |
In the last 50m, switch your focus from your hands to your feet. Tell yourself "fast feet, fast feet." Your grip will not let go if your brain is focused elsewhere. This mental trick works for almost every athlete.
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