We’ve got the training tips you need to help see you through the HYROX Farmer’s Carry on race day.
The Farmer’s Carry is one of those HYROX stations that can really wreck your race if you haven’t trained for it properly. It’s not exactly complicated, but that doesn’t mean it’s easy!
The good news is the HYROX Farmer’s Carry is very trainable, and a few smart tweaks can really make a difference in how you manage it on race day.
So let’s get into it.
Where the HYROX Farmer’s Carry sits in the race
The HYROX Farmer’s Carry is the sixth station in the race, and the fact that it’s so far into the event is a big part of what makes it feel so tough.
You’re trying to cover 200 meters carrying a pair of kettlebells, when you’ve already run 6km and worked your way through 5 other stations.
And you don’t want to hit the Carry too hard because afterwards you still have 2 km of running left plus sandbag lunges and wall balls.
So the goal really is getting through the HYROX Farmer’s Carry without burning out and making the last stretch to the finish line feel impossible.
And the only way to get there is by upping your game when it comes to your pre-race training.
Training for the HYROX Farmer’s Carry
As silly as it might sound to say it, the simplest way to get better at the HYROX Farmer’s Carry is to practise the HYROX Farmer’s Carry regularly.
General grip work helps, sure, but nothing replaces getting comfortable moving with heavy kettlebells while you’re already a bit fatigued.
So start by practising carries at your planned race weight and build up your ability to keep moving smoothly for the full distance. A really useful approach is doing multiple rounds at 150 to 200 metres, focusing on staying tall and keeping your pace steady rather than trying to sprint and survive.
Once you start to feel ok with that, add in some heavier carries for shorter distances. This is where you build that extra buffer that makes race weight feel more manageable.
Train it when you’re tired on purpose
It’s also worth training the HYROX Farmer’s Carry when you’re already tired, because that’s exactly how it’ll be on race day.
Try doing it after a run, or after another exercise that spikes your heart rate. The goal is getting used to holding posture and staying calm when your brain is begging you to put the bells down.
Small steps are faster than you think
You might want to just get through the HYROX Farmer’s Carry in a hurry, but taking big, rushed steps will just make the kettlebells swing about and make you work even harder.
So train yourself to take shorter steps to keep the kettlebells more steady. Seriously, efficiency is everything when it comes to this station!
Get A Grip
Grip endurance is the other thing you want to focus on in your training. Dead hangs are great because they build that ability to hold on when your forearms are burning.
Just start where you are, build your time up gradually, and keep it consistent.
Deadlifts can help too, especially if you use a double overhand grip as much as you can. It’s a simple way to turn strength work into grip work at the same time, and it carries over nicely when you’re trying to power through the HYROX Farmer’s Carry.
Race day mindset for the carry
On race day, remember you can put the kettlebells down without a penalty, so it’s not a disaster if you need a quick reset. But every drop costs rhythm, and rhythm is what keeps the HYROX Farmer’s Carry feeling smooth and controlled.
If you train it consistently, practise it under fatigue, and keep your movement tidy, the HYROX Farmer’s Carry becomes one of those stations you can move through confidently, rather than one you just try to survive.
