A Hyrox is roughly 60 to 120 minutes of hard work, which puts it in an awkward middle ground: long enough that fuelling matters, short enough that you do not need a marathon strategy.
The day before
Eat normally with slightly more carbohydrate than usual. No carb loading in the marathon sense, and definitely nothing new. Drink to thirst across the day rather than forcing litres in the evening.
Race morning
A familiar carbohydrate-based breakfast two to three hours before your wave. Porridge, toast, a banana, whatever you normally eat before a hard session. Low fat and low fibre so it clears.
The complication is wave times. If you are racing at 2pm, that is not breakfast, it is lunch, and you need to plan a proper meal in the morning plus a top-up ninety minutes out.
The long wait
This is where most people get it wrong. Hyrox days involve a lot of standing around, and it is very easy to either drift into your wave under-fuelled or graze constantly out of boredom.
Have one planned top-up: a banana, a small snack or a gel, around 60 to 90 minutes before you start. Then stop.
During the race
Most people do not need to fuel mid-race for an effort of this length. If you are expecting to be out beyond about 100 minutes, one gel taken around the row is reasonable.
Practically, taking a gel mid-Hyrox is awkward. You are either running or working, and the roxzone is the only sensible window.
Hydration
Indoor halls are hot and humid, and you will sweat considerably more than an outdoor run at the same effort. Drink to thirst in the hours beforehand, and include electrolytes if you are a heavy or salty sweater.
In the race, a mouthful of water in the roxzone is sensible. Drinking properly is not, because it sits in your stomach through the wall balls.
Afterwards
Carbohydrate and protein within an hour or so, plus fluids and salt. Venue food queues are long, so bring something with you rather than relying on getting fed there.
Frequently asked
Should I take caffeine? If you normally do, keep to your normal dose and timing. Race day is not the day to try a strong pre-workout.
Do I need electrolytes? Helpful in a hot hall, particularly for a longer finish time.
What if my wave is late in the day? Plan proper meals across the day and treat the 90 minute top-up as your pre-race snack, not your main fuel.
Racing soon? Our compression tights for Hyrox use 15-20 mmHg graduated compression in a 225 GSM knit built to hold shape through sled and sandbag work, and our compression race socks run at 25-30 mmHg. Free UK delivery over £50.
Hyrox Race Day Nutrition and Fuelling
A Hyrox is roughly 60 to 120 minutes of hard work, which puts it in an awkward middle ground: long enough that fuelling matters, short enough that you do not need a marathon strategy.
The day before
Eat normally with slightly more carbohydrate than usual. No carb loading in the marathon sense, and definitely nothing new. Drink to thirst across the day rather than forcing litres in the evening.
Race morning
A familiar carbohydrate-based breakfast two to three hours before your wave. Porridge, toast, a banana, whatever you normally eat before a hard session. Low fat and low fibre so it clears.
The complication is wave times. If you are racing at 2pm, that is not breakfast, it is lunch, and you need to plan a proper meal in the morning plus a top-up ninety minutes out.
The long wait
This is where most people get it wrong. Hyrox days involve a lot of standing around, and it is very easy to either drift into your wave under-fuelled or graze constantly out of boredom.
Have one planned top-up: a banana, a small snack or a gel, around 60 to 90 minutes before you start. Then stop.
During the race
Most people do not need to fuel mid-race for an effort of this length. If you are expecting to be out beyond about 100 minutes, one gel taken around the row is reasonable.
Practically, taking a gel mid-Hyrox is awkward. You are either running or working, and the roxzone is the only sensible window.
Hydration
Indoor halls are hot and humid, and you will sweat considerably more than an outdoor run at the same effort. Drink to thirst in the hours beforehand, and include electrolytes if you are a heavy or salty sweater.
In the race, a mouthful of water in the roxzone is sensible. Drinking properly is not, because it sits in your stomach through the wall balls.
Afterwards
Carbohydrate and protein within an hour or so, plus fluids and salt. Venue food queues are long, so bring something with you rather than relying on getting fed there.
Frequently asked
Should I take caffeine? If you normally do, keep to your normal dose and timing. Race day is not the day to try a strong pre-workout.
Do I need electrolytes? Helpful in a hot hall, particularly for a longer finish time.
What if my wave is late in the day? Plan proper meals across the day and treat the 90 minute top-up as your pre-race snack, not your main fuel.
Racing soon? Our compression tights for Hyrox use 15-20 mmHg graduated compression in a 225 GSM knit built to hold shape through sled and sandbag work, and our compression race socks run at 25-30 mmHg. Free UK delivery over £50.