HYROX
1K Run + Farmers Carry for HYROX
HYROX compound: a 1K run straight into a farmers carry, the exact race transition.
- Level
- Intermediate
- Equipment
- Farmer Handles
- Works
- Grip, traps, core and legs
The session
Run 1K at your target race pace, move directly to a farmers carry with minimal transition time, then carry the kettlebells for the target distance without setting them down (race: 200 m with 2x24 kg men / 2x16 kg women).
In the race
The race farmers carry is 200 m, the sixth station.
Pacing
Run the 1 km at the pace you plan to hold for all eight runs, not your fresh 1 km pace. You should reach the station breathing hard but in control, and leave it able to run again.
Where people go wrong
Running the 1K too hot and dying at the station, slow transitions, or letting station technique fall apart under run fatigue.
Easier or harder
- Easier: lighter handles, and put them down every 50 m.
- Harder: race weight with no drops.
Staying safe
Scale the station load or distance before sacrificing movement quality. Keep transitions brisk but controlled.
