HYROX Farmers Carry: Kettlebell Weights by Division, 200 m Rules and Pacing

The farmers carry is station 6: 200 metres carrying two kettlebells, one in each hand, around a marked course. It is the shortest station in time (elite men are done in about 1:40) and the most grip-dependent. Done well it is a fast walk; done badly it becomes a sequence of set-downs that each cost 10 to 15 seconds and a little more forearm.

Independent guide; not affiliated with HYROX, DEKA or Spartan.

Farmers carry weights by division (Season 26/27)

Kettlebells are colour-coded at the station: white, grey and black.

Division	Per hand	Total carried	In lb (approx.)
Women Open	2 x 16 kg (white)	32 kg	2 x 35 lb
Women Pro	2 x 24 kg (grey)	48 kg	2 x 53 lb
Men Open	2 x 24 kg (grey)	48 kg	2 x 53 lb
Men Pro	2 x 32 kg (black)	64 kg	2 x 70 lb
Doubles Women	2 x 16 kg	32 kg	2 x 35 lb
Doubles Women Pro / Men / Mixed	2 x 24 kg	48 kg	2 x 53 lb
Doubles Men Pro	2 x 32 kg	64 kg	2 x 70 lb
Relay Women / Men	2 x 16 kg / 2 x 24 kg
Relay Mixed	Women 2 x 16 kg, men 2 x 24 kg

Unchanged from Season 25/26. Picking up the wrong colour is a disqualification, so check before you lift. All stations by division are in the weights lookup.

Course and movement standards

• 200 m, laid out as laps or lengths depending on the venue, with a start/finish line and a marked box for the kettlebells.
• Pick the kettlebells up from the box and return them to the same box with the handles upright.
• Both kettlebells must be carried at all times while moving, arms extended at your sides. No racking on the shoulders, no resting on the thighs while walking.
• You may set the kettlebells down to rest, provided they do not roll forward when placed.
• The station ends when the kettlebells cross the finish line and are returned to the correct box.
• Chalk is permitted here (event-provided only).
• Doubles: handovers may go sideways or backwards, never forwards; the resting partner walks behind.

Penalties

• Missing a lap: 3 minutes per lap.
• Returning the kettlebells to the wrong box or with handles down: 30 seconds.
• Incorrect weight: disqualification.
• Own chalk: 2 minutes.

Technique cues

Grip. Hook the handle in the fingers rather than the palm, thumb wrapped, and chalk your hands at the station. Switching the handle position mid-carry is not possible without a set-down, so get it right at the pick-up.

Posture. Shoulders back and down, chest up, kettlebells slightly in front of the hip line so they do not bang your legs. Look ahead, not at the floor.

Stride. Short, quick steps. Jogging is allowed and most sub-75 athletes do, but the bounce increases grip demand. A brisk walk at 2 steps per second is often faster overall than a jog that forces a set-down.

Set-downs. If you need one, choose the spot before your grip fails: set down for a strict three seconds, shake out, re-grip and go. A planned set-down costs 10 seconds; a dropped kettlebell costs 20 and a re-grip on a tired hand.

Pacing targets by finish-time bracket

Planning targets from published split data. The walking speed is similar between men and women; the difference is set-downs.

Target finish	Farmers carry 200 m	Set-downs
Sub-60	1:30 to 1:50	0
60 to 75	1:50 to 2:15	0 to 1
75 to 90	2:15 to 2:45	1 to 2
90+	2:45 to 3:20	2 to 4

Unbroken is the goal for every bracket. For most people the limiter is grip endurance, not leg or core strength, and grip trains fast. Budget it with the pace planner.

How to train it in a regular gym

1. Heavy carries: 4 x 50 m at race weight plus 4 kg per hand, full rest. Build a grip reserve so race weight feels light.
2. Race-distance carries: 2 x 200 m at race weight, unbroken, with 1 km of running before each. Two sessions of this per fortnight is enough.
3. Grip work: dead hangs (3 x 45 to 60 seconds), towel pull-ups, plate pinches and heavy kettlebell holds. Twice a week, after your main session.

Measure 50 m in your gym and walk laps; most gyms have kettlebells in the 16 to 32 kg range. Shrug-free posture and fast feet are what to drill. Gyms in the directory with HYROX-style classes usually run carry work weekly.

Equipment needed

Two kettlebells at your division weight (competition-style handles are smoother than cast iron and closer to event kit), chalk, and 50 m of floor. Grips and gloves are discussed in the grip and gloves guide; they are legal but most athletes prefer chalk and bare hands for the carry.

Before and after

The rowing station comes before and the sandbag lunges after, with 1 km runs between them. The carry is the last station where you can bank time easily; from here the lunges and wall balls are a grind. Check the events calendar for races near you.

Updated October 2026 for the HYROX Season 26/27 rulebook.