Hyrox is demanding in a good way: a high heart rate, heavy stations, and often limited opportunity to drink along the way. Precisely for that reason, a well-thought-out energy plan can help you maintain a steadier pace and have a better experience all the way to the finish line.
Here you’ll get a concrete strategy for energy before, during, and after Hyrox, so you have a clear starting point for planning your fueling and can better support your body when you’re standing in the start box.
Why Hyrox places special demands on your energy plan
Hyrox combines running with heavy, explosive stations, and that can place different demands on your energy than classic running or cycling. You work hard in repeated blocks, and the breaks to eat and drink are short.
That typically means that you:
- Have high intensity almost the entire way
- Are highly dependent on carbohydrates as fuel
- Have a high sweat rate, often in a warm indoor arena
- Have limited breaks to eat and drink calmly
Where a half marathon can often be completed with a simpler fueling plan, Hyrox may require that you pay extra attention to timing in relation to the stations and to how your stomach responds when your heart rate is high.
If you want to dive deeper into general principles for endurance fueling, you can find more inspiration in PurePower’s various Fuel Guides for running, cycling, and team sports on the Fuel Guides page.
The days before the start are about rest and carbohydrates
Your training is in place. The final days leading up to your Hyrox race are typically about supporting your energy stores and giving your body rest so you show up fresh—without your stomach feeling heavy or unsettled.
Carbohydrates as the base in the 3 to 4 days leading up to the race
Many endurance athletes can benefit from increasing carbohydrate intake in the last two to three days before the race. A typical framework can be around seven to ten grams of carbohydrate per kilo of body weight per day, depending on your body, training level, and overall load.
Practical sources can be:
- Rice, pasta, and potatoes
- White bread, bagels, and tortillas
- Oatmeal with a limited amount of seeds and nuts
- Fruit, juice, and dried fruit in moderate amounts
At the same time, you can dial back very coarse fibers such as legumes and large amounts of raw vegetables if you often get stomach discomfort before competitions. Keep protein intake fairly stable; for many, around 1.6 to 2 grams per kilo of body weight per day, spread throughout the day, can be a useful starting point.
Fluids and electrolytes in the days leading up to the race
Drink steadily throughout the day rather than consuming large amounts at once. With hard training, heat, or travel activity, it may be relevant to supplement with electrolytes to support normal fluid balance.
Here, effervescent tablets like Hydro Tabs can be a simple option before and after training. With Hydro Tabs electrolytes you can easily mix a drink that can help maintain fluid balance and provide minerals.
The day before and race morning without a heavy stomach
The day before and the morning of Hyrox, there are two goals: good energy stores and a stomach that feels calm. You want to show up with energy, but without feeling heavy or bloated.
The day before Hyrox with simple, familiar food
The day before the competition, you can stick to foods you know work for you, while keeping the focus on carbohydrates and lean protein.
- Choose a familiar, carbohydrate-rich dinner with lean protein, for example pasta with meat sauce, rice with chicken, or mashed potatoes with fish
- Avoid very fatty, heavily spiced, and extremely fiber-rich foods that can irritate the stomach
- Drink water steadily throughout the day and possibly a glass or two with electrolytes, especially if you have traveled or been active
Race day morning with an easily digestible main meal
About two to three hours before the start, a pre-race meal of about one to one and a half grams of carbohydrate per kilo of body weight can be a practical guideline. For an athlete weighing 70 kilos, that roughly corresponds to:
- Two to three slices of white bread with lean toppings
- A large portion of oatmeal made with low-fat milk or water with a little jam
- A bowl of rice with a little chicken and cooked vegetables
Keep fat and fiber low so your stomach typically empties faster and you reduce the risk of feeling heavy when you get going.
The last snacks before the start
If you tend to get hungry closer to the start, you can top up with a small snack about 60 to 90 minutes before:
- A small banana
- Half to a whole energy snack with low fiber and fat content
- One to two slices of white bread with a little topping
The last 15 to 20 minutes before the start, a quickly available carbohydrate source can contribute to a more stable starting point, especially if you expect it will be some time before you get more energy during the race. Here, many choose:
- An Energy Gel of around 20 to 25 grams of carbohydrate, tested beforehand in training
If you want to find the flavor and type of gel that works best for you, you can use a sample pack with different gels in the weeks leading up to the race. With a pack like Energy Gel Sample Mix you can test multiple variants with and without caffeine in your training.
During Hyrox with a simple and memorable energy plan
Most Hyrox races last around 60 to 90 minutes. A practical framework for many athletes is 30 to 60 grams of carbohydrate per hour, depending on body weight, pace, and how the stomach responds. This can typically be covered with gels and possibly a bit of sports drink.
Strategy for Hyrox at 60 to 90 minutes
A simple energy plan could look like this:
- A gel right before the start, as mentioned under race morning
- A gel about halfway through the race
- Optionally an extra gel toward the end, if you expect to be close to or over 90 minutes
One possible timing could be:
- Gel one: 15 to 20 minutes before the start
- Gel two: After station four or five, when you’ll be walking a bit anyway and have a better chance of getting it down
- Gel three, optional: After station six or seven, if you can feel your energy starting to drop
Here, a gel like Energy Gel Cola 40g can be a practical choice because it is developed to be easy to consume at high intensity and can contribute to carbohydrate intake before and during competition.
Strategy for fast athletes with Hyrox under an hour
If you’re close to or under an hour, many can manage with a slightly simpler plan, for example:
- Full stores from home via the days leading up to the race
- A gel before the start
- Optionally a gel around halfway, if you know you benefit from it
Regardless of pace and level, it’s important that nothing on race day is new. Test both amounts, timing, and products in your hard Hyrox-specific training sessions so you know how your body reacts.
Fluids and electrolytes in small sips
Even mild dehydration can affect your performance, especially in a warm indoor arena. On the other hand, very large amounts of fluid at once can create an unpleasant sloshing sensation in your stomach when you run.
Fluid strategy before and during the race
Before the start, you can aim for about 300 to 500 milliliters of water in the last one to two hours before the race. Here, it may be an option to dissolve a Hydro Tab in some of the water to support electrolyte balance, especially if you sweat a lot or compete in a warm place.
During the race itself, you can:
- Take small sips at water stations when possible
- Place the sips after running segments when you’ll be walking a bit anyway
- Avoid drinking a whole bottle at once
If you want to combine carbohydrates and electrolytes in the same drink, for example during longer efforts or hot conditions, you can use an energy powder like Carbo Race Electrolyte in your bottle leading up to and around the race. Here you get both carbohydrates and electrolytes in one solution, developed for endurance training.
Choosing between gels, drink, and chews
During Hyrox, you rarely have the calm to eat larger amounts of solid food. Therefore, it is often an advantage to choose formats that are easy to consume, even when your heart rate is high and your breathing is heavy.
When gels, sports drink, and chews make sense
Three typical formats can each play their own role:
- Gels are a quick energy source that is easy to take while you run or walk, and they don’t require you to chew. They’re ideal for short intake windows and high intensity.
- Sports drink like Carbo Race Elektrolyt provides carbohydrates, fluid, and electrolytes in one solution and can serve as a base before and after the race and possibly around warm-up or between multiple heats on the same day.
- Chews make it possible to distribute carbohydrates over a longer time in small bites, but they require that you have the capacity to chew. They can be a nice supplement in training and at lower intensity.
If you want to learn more about when chews or gels fit best into your sport, you can read more in the article on the topic on the Chews or gels page.
No matter what you choose, the same principle applies: You need to train your stomach, not only your muscles. Use your hard Hyrox training sessions to test exactly the combination of gel, drink, and any snacks you will use on race day.
After Hyrox with a focus on energy and recovery
The first 30 to 60 minutes after the finish line are an important part of your overall load, especially if you want to get back to structured training. Here, a simple plan can make it easier to get something in, even if you’re tired.
The first 30 minutes after finishing
In the first half hour, it can be beneficial to get protein, carbohydrates, and fluids:
- 20 to 30 grams of quickly available protein, for example from a protein shake, drinkable yogurt, or chocolate milk
- 40 to 60 grams of carbohydrates, for example from fruit, white bread, sports drink, or a small portion of rice or pasta
- Fluids with electrolytes, for example water with Hydro Tabs, if you have sweated a lot
A larger meal within the next two hours
One to two hours after the race, you can follow up with a larger, balanced meal that contains:
- A good portion of carbohydrates from rice, pasta, potatoes, or bread
- 20 to 40 grams of protein from meat, fish, eggs, dairy products, or legumes
- Vegetables and possibly berries for fiber, vitamins, and minerals
For the rest of the day, you can keep carbohydrate intake relatively high and aim for a total protein intake around 1.6 to 2 grams per kilo of body weight, if the goal is to contribute to normal glycogen replenishment and maintenance of muscle mass as part of a varied and balanced diet.
Caffeine and other supplements require testing
Caffeine, creatine, beta-alanine, nitrates, and sodium bicarbonate are often used in connection with high-intensity sport, but perceived effects and side effects can vary from person to person. It requires planning and thorough testing in training before you potentially use it in competition.
How to use caffeine and other supplements thoughtfully
Some overall guidelines can be:
- Caffeine is often used in the range of three to six milligrams per kilo of body weight about 45 to 60 minutes before the start, but many do best with lower doses. Start low, and test response and sleep quality well in advance.
- Beta-alanine can cause a tingling sensation in the skin, which is typically harmless, but may feel unfamiliar.
- Sodium bicarbonate is known to be able to cause significant stomach upset and should only be considered if it has been thoroughly tested in training and possibly in consultation with professionals.
If you are pregnant, breastfeeding, under 18, have a chronic illness, or take regular medication, it’s a good idea to talk to a healthcare professional before using caffeine or dietary supplements in connection with competition.
Build your own Hyrox energy plan
You can use this structure as a starting point and adapt it to your body, your training, and your experience:
- Two to three days with increased carbohydrate intake and reduced training volume
- A carbohydrate-rich, easily digestible meal two to three hours before the start
- A gel before the start and one to two gels during the race, depending on duration and pace
- Small sips of fluid as needed as well as electrolytes before and after the race
- A targeted meal or snack within 30 to 60 minutes after you finish
From there, it’s about adjusting amounts, taste, and timing in your training sessions so the strategy fits your body. When you know your own plan, you can more easily stay focused from start to finish and complete your Hyrox race with a stable energy strategy.