Grip endurance
Finger and forearm strength must hold both handles through 200 m and every turn.
Station 06 · independent race guide
HYROX Farmers Carry: Weights, Distance & Training Plan
Carry two kettlebells for 200 metres after your sixth 1 km run. Check the correct division load, learn the rules that protect your result and turn a target time into repeatable training splits.
Race distance
200 metres
Workout order
Station 06
What follows
Run 07
Official Singles standard
Two bells. The same 200 m. Different loads.
Checked against the official HYROX Singles rulebook linked from the rulebook hub on 16 September 2026. Recheck before your race because official standards can be revised.
| Division | Per-hand load | Combined load |
|---|---|---|
| Women Open | 2 × 16 kg / 35 lb | 32 kg |
| Women Pro | 2 × 24 kg / 53 lb | 48 kg |
| Men Open | 2 × 24 kg / 53 lb | 48 kg |
| Men Pro | 2 × 32 kg / 71 lb | 64 kg |
Race-rule checklist
Carry cleanly from pickup to return
Carry one kettlebell in each hand with both arms extended by your sides.
Set the kettlebells down to rest if needed, but do not move them forward while placing them.
Complete the venue-specific number of laps shown in the athlete map.
Cross the finish line, return both bells to the marked box and leave the handles upright.
Interactive 200 m split planner
Turn one goal time into visible checkpoints
Choose a 200 m target and the distance markers available in your gym. Use the splits to control the opening speed instead of relying on grip discomfort as your only pacing signal.
200 m goal time
Marker spacing
50 m split
22.5 sec
Average speed
2.22 m/s
Checkpoints
8
DistanceTarget elapsed time
25 m0:11
50 m0:23
75 m0:34
100 m0:45
125 m0:56
150 m1:08
175 m1:19
200 m1:30
Training progression: first rehearse 8 × 25 m near the listed split, then join segments into 100 m efforts before attempting the full 200 m after a controlled run or row.
What the carry trains
More than forearms
Upper-back stability
Shoulders and upper back keep the bells close instead of swinging away from the body.
Trunk control
The torso resists side bending and rotation while load shifts with each step.
Loaded gait
Hips, legs and feet maintain efficient walking mechanics under a substantial combined load.
Training equipment by division
Match both bells before buying extras
A HYROX entry includes race equipment; you do not need to own kettlebells. Buy only when gym access is unreliable or carries are part of your year-round training. These links open current Amazon results so you can compare pairs, handles and shipping.
Women Open loadProduct image on Amazon
Best for 2 × 16 kg race-specific practice
Pair of 16 kg Competition Kettlebells
Compare matched 16 kg bells for Women Open carry practice and general strength work.
- Exact per-hand Women Open load
- Competition shape can keep dimensions consistent across weights
Consider first
Confirm that the listing includes two bells; many Amazon offers show a pair in the image but price only one.
Check current price on Amazon
Paid link · price and availability confirmed on Amazon
Open / Pro loadProduct image on Amazon
Best for 2 × 24 kg race-specific practice
Pair of 24 kg Competition Kettlebells
Compare matched 24 kg bells for Men Open or Women Pro training at the official per-hand load.
- Exact per-hand Men Open and Women Pro load
- High utility for carries, deadlifts and strength sessions
Consider first
A 48 kg combined load is substantial. Build pickup quality and shorter carries before full-distance work.
Check current price on Amazon
Paid link · price and availability confirmed on Amazon
Men Pro loadProduct image on Amazon
Best for 2 × 32 kg race-specific practice
Pair of 32 kg Competition Kettlebells
Compare matched 32 kg bells only when Men Pro load practice fits your experience and training environment.
- Exact per-hand Men Pro load
- Durable fixed load without adjustment mechanisms
Consider first
Heavy pairs are expensive to ship and store. Gym access is often the better economic choice.
Check current price on Amazon
Paid link · price and availability confirmed on Amazon
Affiliate disclosure: As an Amazon Associate I earn from qualifying purchases. You pay no additional cost. We do not copy live Amazon prices or ratings; confirm the quantity, load and current listing before buying.
Frequently asked
HYROX farmers-carry answers
How far is the HYROX farmers carry?+
The adult HYROX Farmers Carry is 200 metres for every Singles division. The venue can divide that distance into multiple laps, so check the athlete map for your event.
What weight is the HYROX farmers carry?+
Singles racers carry two 16 kg kettlebells in Women Open, two 24 kg kettlebells in Women Pro and Men Open, or two 32 kg kettlebells in Men Pro.
Can you put the kettlebells down in HYROX?+
Yes. The official Singles rule permits putting the kettlebells down to rest, provided they do not move forward as you place them on the ground.
What muscles does the farmers carry work?+
The movement challenges grip and forearm endurance, upper-back and shoulder stability, trunk stiffness, and the hips and legs that support efficient walking under load.