Energy for Hyrox – a concrete strategy

A good Hyrox energy plan helps you manage carbohydrates, fluids, and caffeine before, during, and after the race.

• Increase carbohydrate intake moderately 2 to 3 days before the race, especially for 60 to 90+ minutes of work time.
• Eat an easy-to-digest, carbohydrate-rich main meal about 2.5 to 3 hours before the start.
• Use gels, sports drink, or similar during the race if your expected duration makes it relevant.
• Plan fluids, electrolytes, and recovery so you avoid unnecessary stomach issues and support normal recovery.

Hyrox can feel like a long run combined with a demanding functional workout, and it can affect your energy levels. If you want to reduce the risk of running out of energy during, for example, lunges or the sled push, it can be an advantage to have a plan for carbohydrates, fluids, and caffeine from the days leading up to the start and through the hours after you finish.

Here you’ll get a concrete, Hyrox-specific energy plan that you can adapt to your own body, your pace, and your experience. Use it as a framework, test it in training, and adjust the details so you show up with a plan that works for you.

How Hyrox affects your energy

A Hyrox race consists of 8 x 1 km runs combined with 8 stations with heavy and explosive loads. Heart rate is often high for a long time, and there are only short breaks when you can take in energy.

For your energy planning, this means that:

• You can burn through carbohydrates quickly, especially if you’re aiming for a fast time
• You typically only have short windows in the Roxzone to eat and drink

While a classic 10K can often be handled on a solid breakfast, many Hyrox athletes with 60 to 90+ minutes of work time can benefit from a more structured plan for:

Build carbohydrate stores in the days leading up

You don’t need a classic “all you can eat” pasta night, but a moderate increase in carbohydrate intake 2 to 3 days before the race can help support the body’s glycogen stores, especially if you expect to be working for 60 to 90+ minutes.

A practical framework often used in endurance sports is:

• About 7 to 10 g of carbohydrates per kg of body weight per day for the 2 to 3 days leading up to the race

For a 70 kg athlete, that corresponds to about 490 to 700 g of carbohydrates per day.

Focus on familiar, easy-to-digest sources such as:

• Rice, pasta, and potatoes
• Bread, rolls, and wraps
• Oatmeal and porridge
• Ripe fruit and possibly juice

If you have a sensitive stomach, you may consider cutting back a bit on:

• Very coarse whole grains
• Large amounts of raw vegetables
• Very fatty or heavily spiced food

Some of the carbohydrates can also come from sports drink. Here, an energy powder for sports drink can be a practical way to increase carbohydrate intake. See, for example, PurePower’s selection of energy powder for sports drink.

At the same time, it often makes good sense to:

• Reduce training volume slightly so you show up with fresh legs
• Drink steadily throughout the day without overdoing it
• Avoid major changes in caffeine or alcohol in the days leading up

Race day morning with a light stomach and a full tank

On the day itself, it’s about showing up with topped-up stores without feeling heavy or bloated. A simple structure can help you plan your intake.

Concrete examples could be:

• Oatmeal with banana and a little yogurt or protein powder
• White bread or toast with jam and a little lean topping
• Rice with a bit of egg or chicken and a banana on the side

If you get hungry closer to the start, you can top up with a small snack about 60 to 90 minutes before:

• Half a banana
• A small rice bar or fruit bar
• A small glass of light sports drink

In the last hour before the start, it may be relevant for some to take an energy gel as a practical source of carbohydrates, especially if you expect 60 to 90+ minutes of work time. Choose a gel you have tested in training, and wash it down with a little water.

Here, it can be a good idea to use a variant from PurePower’s energy gels for HYROX, which are developed to be easy to open and consume, even when your heart rate is high.

Caffeine as an extra tool for focus

Caffeine can, for some endurance athletes, contribute to increased alertness and focus. The response is individual, so you should always test your caffeine strategy in training before using it on race day.

In endurance sports, one often works with the following framework:

• About 3 to 6 mg of caffeine per kg of body weight
• Taken about 45 to 60 minutes before the start

For a 70 kg athlete, 210 to 300 mg will for many be an appropriate amount, corresponding to about 2 to 3 cups of strong coffee. Many choose the lower end to reduce the risk of jitteriness, palpitations, or stomach issues.

Typical sources of caffeine can be:

• Coffee or espresso
• Caffeine capsules
• Caffeinated pre-workout
• Caffeine gels close to the start or early in the race

If you want to use supplements with caffeine, pay attention to how much caffeine you get in total from all sources. Start low and test it in your hard training sessions, not only on easy days.

Energy during Hyrox with a focus on duration

Your carbohydrate needs during the race depend on how long you expect to be working. The longer the work time, the more relevant it can be to have a plan for energy during the race.

As a rule of thumb, you can aim for about 30 to 60 g of carbohydrates per hour when the duration goes beyond 60 minutes.

Concrete timings in a Hyrox race could be:

• A gel about 5 to 10 minutes before the start
• A gel around the middle of the race, for example after the third or fourth station
• Possibly an extra gel later, around station six or seven, if you expect to reach 90+ minutes

Take your gels at moments when you have a bit more control of your breathing, for example:

• As you move into or out of the Roxzone
• Right after a heavy station, where you’re briefly slowing down anyway

Gels are often a simple choice here because:

• They require minimal chewing
• They’re easy to take in at a high heart rate
• You can see the carbohydrate amount per gel

Supplement with small sips of water when you have the opportunity. If you sweat a lot, or the venue is warm, a mild sports drink or electrolytes may be relevant, especially before and after the race itself.

If you prefer something chewable as an alternative or supplement to gels in longer races, you can also consider energy chews.

Fluids and electrolytes for hot venues

Hyrox is often held in warm, packed venues. You work hard, sweat a lot, and can underestimate your fluid loss. A simple hydration strategy can help support your fluid intake without drinking unnecessarily much right before the start.

In the days leading up, you can think about it like this:

• Drink evenly throughout the day
• Aim for urine that is slightly lighter than normal without needing to go to the toilet all the time

On race day, you can use this framework:

• Drink about 300 to 600 ml in the last 1 to 2 hours before the start, spread out over time
• Avoid drinking a whole liter of water right before the start, as it can lead to a heavy stomach and extra trips to the toilet

Electrolytes may be relevant if you:

• Sweat a lot
• Compete in a warm venue
• Primarily drink water without salt

Here, electrolyte tablets that you dissolve in water are an easy solution. See, for example, PurePower’s electrolyte tablets Hydro Tabs, which are developed to help support fluid intake in connection with training before, during, and after hard sessions.

During the race itself, it is often sufficient to take small, regular sips at the water stations, especially if you have planned a hydration strategy in advance.

Recovery after Hyrox

When you cross the finish line, you have typically used quite a bit of energy, especially if you pushed yourself. A simple plan for food and drink afterwards can help support normal recovery after training.

Within the first 30 to 60 minutes after finishing, you can aim for:

• About 20 to 30 g of protein
• About 40 to 60 g of carbohydrates

This could, for example, be:

• A recovery drink or protein shake and a banana
• Cocoa or chocolate milk
• A smoothie with yogurt or skyr and fruit