A 90-minute Hyrox is a glycogen-fuelled event. The training that gets you there is also glycogen-fuelled. Get the nutrition wrong and you under-recover, lose strength, and arrive at race day tired. Get it right and the training compounds for the full 12 weeks.
The big picture
For a 12-week Hyrox build, the body needs:
- Carbohydrate: 4-6 g per kg body weight on training days, 3-4 g on rest days, 6-8 g in race week.
- Protein: 1.6-2.0 g per kg body weight, every day.
- Fat: Fill the rest. Don't restrict.
- Calories: Match output. Most athletes need 2,400-3,200 kcal during peak weeks.
The macros matter more than the specific food. Whole foods are easier to digest and contain micronutrients you need; processed foods are convenient but harder to recover from in volume.
Week-by-week structure
Weeks 1-4: build the base
Aerobic-heavy training. Lower intensity, longer duration. Nutrition focus:
- Carbohydrate at 4-5 g/kg. Enough to fuel sessions, not so much you put on weight.
- Protein at 1.6 g/kg minimum. Spread across 4-5 meals.
- Hydration: 30-40 ml per kg body weight per day. Add 500 ml per hour of training.
Lots of vegetables. Lots of fruit. Whole grains. The boring stuff that works.
Weeks 5-8: build intensity
Race-pace work increases. Recovery demand goes up.
- Carbohydrate up to 5-6 g/kg on hard days. Pre and post workout especially.
- Protein at 1.8-2.0 g/kg. The intensity raises protein needs.
- Add a recovery shake or meal within 60 minutes of hard sessions. 0.3 g protein per kg + 0.8 g carb per kg.
This is the block where most athletes stop sleeping enough and start undereating. Both compound.
Weeks 9-11: peak training
Race simulations, threshold work, longer sessions. Nutrition needs to compensate.
- Carbohydrate at 6 g/kg minimum on training days. Don't fear the rice and pasta.
- Salt + electrolytes. Add a pinch of salt to your water bottles. Hard training sweats out 1-2 g of sodium per hour.
- Alcohol limit. Two drinks per week maximum. Alcohol kills protein synthesis for 36-48 hours.
Week 12: race week + taper
Volume drops, intensity stays sharp. Carbohydrate loads now matter.
- Carbohydrate at 7-8 g/kg in the last 48 hours. This is real carb loading, not faddy carb loading.
- Reduce fibre 24-48 hours pre-race. White rice over brown, ripe fruit over leafy greens. Stops you needing the toilet at metre 200.
- Hydration: light yellow urine. If urine is dark, drink more. If clear, you're over-hydrated.
Race morning
The most-asked nutrition question. Answer:
2-3 hours before race: A real meal. 80-120 g carbohydrate. Moderate protein. Low fibre. Low fat.
Examples:
- Porridge with banana, honey, and a scoop of whey
- Bagel with peanut butter and jam
- White rice with eggs and soy sauce
- Pancakes with maple syrup and yogurt
45 minutes before race: 30-50 g fast carbohydrate. A gel, a banana, a sports drink.
10-15 minutes before race: Stop drinking. Take a final sip if needed.
Caffeine: 3-6 mg per kg body weight, 30-60 minutes before race. A double espresso for a 70 kg athlete. Don't experiment on race day; test in training first.
Mid-race fuelling
For open Hyrox (90 minutes), most athletes don't need mid-race fuel. The body has 90+ minutes of glycogen at race intensity.
For athletes who:
- Started under-fuelled (skipped breakfast)
- Are doing a long Hyrox (multiple events same day)
- Are racing pro (longer + harder)
A single gel before station 5 or between stations 5 and 6 helps. Don't take more than one; the stomach can't process it during high-intensity work.
Water at every aid station. Sip, don't gulp. Sloshing water in the stomach during the sled push is unpleasant.
Post-race recovery
Within 60 minutes of finishing:
- 30-50 g protein. Whey shake or a chicken sandwich.
- 80-100 g carbohydrate. Sports drink, banana, recovery shake.
- 500 ml water with electrolytes. Sweat losses replaced.
Within 6 hours:
- A real meal. Steak, sweet potato, vegetables. Or salmon, rice, salad.
The first 24 hours of post-race recovery determine whether you can train the following week or whether you're broken for 5 days.
The myths to ignore
- "Train low, race high." Some elite endurance coaches recommend training fasted to enhance fat adaptation. For Hyrox amateurs, this slows recovery and makes hard sessions worse. Eat before training.
- "Carbs make you fat." Carbs make you fat if you eat more calories than you burn. During a 12-week Hyrox build, you're burning more than you think.
- "Detox before race week." No physiological basis. Eat normally, hydrate well.
- "Protein within 30 minutes is critical." Within 2 hours is fine. The window is wider than the fitness industry implies.
The hydration question
A simple rule: weigh yourself before and after a hard training session. Drink 1.5 L of fluid per kg of weight lost. Add electrolytes if you sweat heavily or train in warm conditions.
Race-day hydration: 500 ml of water with a pinch of salt and a splash of fruit juice in the 2 hours before the start. Sip; don't chug.
The honest summary
Nutrition for Hyrox is unsexy. Carbohydrate for energy. Protein for repair. Fat for hormones. Hydration for sweat loss. Salt for sweat composition.
The athletes who train well are the ones who eat enough carbohydrate to support their sessions and recover. Most amateurs under-eat carbs and over-buy supplements.
Twelve weeks of consistent, boring nutrition will outperform any fad. The next 12 weeks start with the next meal.
[ FAQ ]
Frequently asked
How many carbs do I need on a Hyrox training day?
4-6 g per kg body weight on training days. 6-8 g on race-week days. 3-4 g on rest days. Most athletes under-fuel carbohydrate and overfocus on protein.
Do I need to take gels during a Hyrox race?
For most open athletes, no. A 90-minute race doesn't deplete glycogen if you've eaten well in the 24 hours before. A single gel before station 5 helps if you started under-fuelled.
Can I do Hyrox on a low-carb diet?
You can finish, but performance suffers. Hyrox is a glycogen-dependent event. Athletes who under-eat carbohydrate hit a wall in stations 6-8.
How long before the race should I stop eating?
Last full meal 2-3 hours before. Last snack (banana, gel, small toast) 30-45 minutes before. Sip water until 15 minutes before.
Written by
The Suth Performance teamCoaches and editors
The Suth Performance programming team, led by HYROX Elite 15 athlete Ben Sutherland.
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