Fuelling a HYROX, without the noise.
HYROX is roughly an hour to two hours of work, which puts it in an awkward middle ground: long enough that fuelling matters, short enough that most endurance advice overcomplicates it. These guides cover race day, the training week, and the full twelve-week build.
- [ Race day ]
What to eat before, during, and after a Hyrox race
Breakfast timing, mid-race carbs, and recovery inside 60 minutes.
- [ Training weeks ]
HYROX macros: how much protein, carbohydrate and fat you actually need
What to eat across a normal week, built around your hard sessions.
- [ The full block ]
Hyrox 12-week nutrition timeline: what to eat, when, and why
How fuelling changes from base through to race week.
- [ Heat and hydration ]
Hyrox in hot conditions: training and race-day adjustments
What changes when the hall is warm, and how to prepare for it.
- [ Race week ]
HYROX carb loading: what to do in the last 48 hours
Why it starts two days out, and why fibre comes down as carbs go up.
- [ Eating enough ]
Under-fuelling in hybrid training: the signs people miss
Under-eating looks exactly like overtraining, so people rest instead.
- [ Plant-based ]
Plant-based HYROX nutrition: what actually changes
What actually changes, and the one supplement that is not optional.
Fuelling follows training, not the other way round
Nutrition is worth getting roughly right and rarely worth obsessing over. If your race is being decided by anything on this page rather than by your running, the running is where the work is. Find out which it is.