The HYROX farmers carry.
Station six: a kettlebell in each hand, 200 metres, and a grip that has already pulled a sled.
What it is.
You pick up two kettlebells, one in each hand, and carry them 200 m. The weight is per hand. Setting them down is allowed; dropping them is not how the app teaches it. It comes sixth, after the row and a 1 km run.
Weight by division.
| Division | Per hand | Distance |
|---|---|---|
| Open women | 2 × 16 kg (2 × 35 lb) | 200 m |
| Open men | 2 × 24 kg (2 × 53 lb) | 200 m |
| Pro women | 2 × 24 kg (2 × 53 lb) | 200 m |
| Pro men | 2 × 32 kg (2 × 71 lb) | 200 m |
| Doubles and relay | Your own category’s Open weight. A mixed doubles pair both work the men’s Open weight. | |
Two kettlebells, one in each hand; the weight is each one’s. Season 26/27 Singles, Doubles and Relay rulebooks. Kilograms as the rulebook prints them; pounds as the app prints a load on a phone set to miles, rounded to the nearest 5 lb above 100.
How to train it.
- In the circuits. 100 m at race weight in the rounds of the Race-Weight Pull, Race-Weight Jump and Peak Pull Circuits; the base’s Ski, Jump, Carry Circuit finishes on 3 × 100 m.
- On running legs. Brick · Carry: 5 × (1 km at your race leg pace, then 100 m of farmers carry), and the peak’s Brick · Carry and Lunge.
- Heavier than race day. The upper and carries lifting day: farmers carry 4 × 50 m at 110 percent of race weight.
- In race order. The mini sim of the back four, the back half sim and the full sim, at the race’s 200 m.
When your gym has none.
Turn it off on the app’s gym screen and every session that has it swaps it by rule. The swap is shown on each session it touches, and the plan says when a swap means you have not touched the real load before race day.
How Why Not trains it.
The app’s Hybrid Race plan is a running plan with the stations built in. Every session prints your division’s load, and a beginner’s loads read “up to” and climb toward race weight by race week.
Every brick and simulation you log records your farmers carry time on the station board, and the board keeps your best. A station more than a tenth and more than 45 seconds behind its target is your slowest station, and your next two gym sessions end with extra work on it. The target itself comes from your goal finish: at a Sub 1:30 goal it is 1:55, an estimate from published results until your own time replaces it.
The running half, and this.
A training plan for your HYROX race from a running coach: the 1 km repeats, the bricks, the circuits and the lifting, every load your division’s, on iPhone and Apple Watch.
See the HYROX planWhy Not is not affiliated with or endorsed by HYROX. HYROX is a trademark of HYROX World GmbH. Distances and weights from the HYROX Singles, Doubles and Relay rulebooks, season 26/27.