Hyrox nutrition: fuelling for running and functional strength

At a glance

• Race format: Running intervals between eight functional stations
• Main fuel: Carbohydrate, with high glycolytic demand
• Training load: Running mileage plus strength and conditioning
• Key risk: Under-fuelling a hybrid training week

What Hyrox asks of your body

A Hyrox race alternates eight 1 km runs with eight workout stations, from the SkiErg and sled push to farmers carry, sandbag lunges and wall balls. There is no rest between sections, so heart rate stays high throughout, and each station recruits large muscle groups that are already fatigued from running. That combination draws heavily on muscle glycogen and makes pacing, and fuelling, a real part of performance.

Training for Hyrox is genuinely hybrid. Most athletes combine weekly running, often including intervals and a longer run, with strength sessions, compromised running (running straight after a station) and station-specific practice. Stacking these sessions raises total energy and carbohydrate needs well above what a gym-goer or a recreational runner alone would need, and it is easy to undereat without realising, particularly on double-session days.

Race day is usually indoors, in a busy and often warm exhibition hall, with scheduled start waves that can fall at any time from early morning to evening. Many athletes also race doubles or relay on the same weekend as an individual race. Planning meals around an unpredictable start time, and recovering between events, is where most of our race-day work with Hyrox athletes happens.

Nutrition priorities for Hyrox athletes

Match carbohydrate to the training week

Hyrox weeks mix easy runs, intervals and heavy station work, so carbohydrate needs change day to day. Evidence-based ranges run from 5–7 g/kg on moderate days (around an hour of training) to 6–10 g/kg on longer, harder days; we personalise where you sit. [1]

Protein for repeated strength work

Sled pushes, lunges and wall balls create muscle damage that you then run on. For most exercising people, 1.4–2.0 g/kg/day, spread as 20–40 g servings every 3–4 hours, supports repair and adaptation. [2]

A pre-race meal you have rehearsed

For races lasting longer than an hour, 1–4 g/kg of carbohydrate eaten 1–4 hours beforehand helps top up glycogen. We plan the timing around your start wave and practise it in training first. [1]

Gut comfort under compromised running

Running straight off a sled push or burpee broad jumps is hard on the gut. We help you choose foods, portion sizes and timing that sit well when you go from station to run repeatedly.

Hydration in a warm hall

Indoor venues can be hot and crowded. A practical aim is to avoid losing more than 2% of body mass through sweat, so we help you work out your own sweat losses in training. [1]

Caffeine and supplements, used carefully

Caffeine at 3–6 mg/kg about 60 minutes before exercise has good evidence, and creatine can support strength training. Any supplement carries contamination risk, so we recommend batch-tested products such as Informed Sport. [3]

Hyrox race-day fuelling

1. Day before: Keep training light and base meals around familiar, carbohydrate-rich foods such as rice, pasta, potatoes or bread, with lower fibre in the evening if your gut is sensitive. Pack race-day food and drinks the night before so a late start wave does not catch you out.
2. 1–4 hours before your wave: Eat a carbohydrate-focused meal of 1–4 g/kg, choosing the larger amount when you have more time to digest it. If your wave is early, a smaller meal plus a simple snack nearer the start often works better. [1]
3. During the race: Faster athletes finishing in under about 75 minutes usually need only sips of fluid or a carbohydrate mouth rinse; if you are out on course for longer than an hour, 30–60 g/h of carbohydrate from a drink or gel taken in the Roxzone can help. We test what you can tolerate between stations. [1]
4. After the race: Have a meal or snack with about 0.3 g/kg of high-quality protein plus carbohydrate. If you are racing doubles or relay later that weekend, aim for 1.0–1.2 g/kg/h of carbohydrate over the first 4 hours to restore glycogen quickly. [1]

General guidance from sports nutrition consensus statements. Your practitioner will tailor amounts to you.

Hyrox divisions and formats

Open individual

Standard station weights and the most common entry point. Fuelling is usually about steady pacing, a well-timed pre-race meal and avoiding gut problems on the runs.

Pro individual

Heavier sleds and implements increase the strength demand of each station. Higher training loads mean protein distribution and recovery between sessions matter more.

Doubles

Partners share the stations but both run every kilometre. Work-rest patterns change at each station, and many athletes race doubles alongside an individual race, so recovery fuelling between events is key.

Relay

Each team member completes a share of the course at a higher intensity. Shorter efforts with long waits mean small, easily digested snacks and staying warm between legs.

What we help with

• Feeling flat on the runs after sled pushes and lunges
• Stitch, nausea or gut discomfort during compromised running
• Undereating on days with running and strength sessions
• Planning meals around an unknown or late start wave
• Recovering between individual and doubles races in one weekend
• Choosing caffeine and supplements safely and legally
• Fatigue, poor recovery or missed periods during a heavy block

Ongoing support, not one-off sessions

We do not work with athletes on a one-off basis. Sports nutrition works best when it adapts to your training, so we recommend an initial consultation followed by at least three follow-ups.

Who you could work with

• Tom Hill, SENr Sports and Performance Nutritionist
• Jenaed Ruddock, HCPC-registered Sports Dietitian (SENr)
• Beatriz Ribeiro, HCPC-registered Dietitian

Book your consultation

Book an initial consultation or book a free discovery call to talk it through first. All consultations are online.

Explore more

See all the sports we work with, our RED-S nutrition support, or meet the team.

Frequently asked questions

What should I eat before a Hyrox race?

Most athletes do well with a familiar, carbohydrate-focused meal 1–4 hours before their start wave, containing around 1–4 g/kg of carbohydrate depending on how long you have to digest it. Keep fat and fibre moderate if your gut is sensitive to running. We help you rehearse this in training so race day holds no surprises.

Do I need to take gels during Hyrox?

It depends on how long you are on course. Athletes finishing in under about 75 minutes often manage with fluid or a carbohydrate mouth rinse, while those racing longer than an hour may benefit from 30–60 g/h of carbohydrate taken in the Roxzone. We work out what suits your pace and your gut.

How much protein do Hyrox athletes need?

Evidence supports around 1.4–2.0 g/kg/day for most exercising people, spread through the day in servings of 20–40 g every 3–4 hours. Hyrox combines running with heavy station work, so this spread supports repair after both. We set your target around your training, appetite and food preferences.

Can you help me balance running and strength training nutrition?

Yes, this is one of the most common reasons Hyrox athletes come to us. We map your fuelling to the shape of your week, for example more carbohydrate around interval and long-run days, and protein timing that supports your strength sessions, without unnecessary restriction.

Can I book a single consultation before my race?

We do not work with athletes on a one-off basis. A Hyrox plan needs testing across real training blocks, from your pre-race meal to what you can tolerate between stations, so we recommend a minimum of three follow-up consultations after your initial consultation. All consultations are online.

Do you support young athletes who do Hyrox-style training?

This page is for adult athletes. Young athletes are supported through our paediatric team, who tailor nutrition advice to growth, development and school sport.

References

1. Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Acad Nutr Diet. 2016;116(3):501–528.
2. Jäger R, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.
3. Maughan RJ, et al. IOC consensus statement: dietary supplements and the high-performance athlete. Br J Sports Med. 2018;52(7):439–455.
4. Mountjoy M, et al. 2023 International Olympic Committee (IOC) consensus statement on Relative Energy Deficiency in Sport (REDs). Br J Sports Med. 2023;57(17):1073–1097.