Fuelling your HYROX

Have you ever hit that wall halfway through a HYROX event, feeling like you just don’t have that extra push? You’ve put in all the work—hours of training, countless reps, and intense running sessions—and yet something feels off. It’s not your strength, and it’s not your endurance. More often than not, it’s your fuelling strategy.
HYROX is taking the fitness world by storm, and if you’re here, you’re probably feeling the HYROX buzz too. Whether you’re a seasoned HYROX athlete or starting out, you know HYROX is no ordinary competition. This demanding fitness race pushes you through intense running segments and functional workout stations that challenge your strength, endurance, and mental resilience.

But here’s the secret to taking your HYROX performance to the next level: fuelling correctly. If you’ve been training hard but still feel like something’s missing on race day, you’re not alone. Success in HYROX relies not only on your training but also on good nutrition. Many athletes fall short in adequately fuelling for these events, underestimating the energy demands of the event, consequently affecting overall performance.

So, are you ready to unlock your full potential at your next HYROX? We’re here to give you the fuelling strategies you need to go the distance. From the days leading up to the event right through to race day, having a clear, practised nutrition plan tailored to you can be the game-changer. Nail your nutrition, and you won’t just survive HYROX—you’ll excel, feeling stronger and more prepared than ever!

Preparation for Race Day

Carb Loading

When you’re pushing yourself and your heart rate’s up in those higher zones, your body’s main fuel is carbohydrates. You want to make sure you have plenty of fuel stored up so your body can pull from your fuel stores when you need it most. That’s where carb loading comes in—a strategy that lets you fill up your energy reserves in the days before the event, so you’re primed for race day. Just like fuelling up your car before a long drive!

Carb loading starts 48 hours before your HYROX race, focusing on eating more carbs than usual to top up your energy stores. Think of it as “fuelling up early”—so you can eat more comfortably on the day of the race. Some athletes can lose their appetite on race day due to nerves and distractions so getting fuelling in early is key.  With this extra fuel banked, you can race with confidence, knowing your body has all the fuel it needs to perform at its best!

48 Hours Pre-Race

It’s the days before your HYROX, and you’re focused on fuelling up for race day. The nerves are kicking in, but you know this is all about preparation. You’ve been training hard, and now it’s time to get your body primed.

In the 48 hours pre race, you’re fuelling up on carbohydrates, aiming for 6-8g of carbs per kg of body weight per day—so for example, if you’re 70 kg, that’s 420 – 560g of carbs per day. 

You focus on complex carbs like potatoes, pasta, rice, and bread. But you also add in lighter, low-fibre options—think pancakes, cereal bars, honey, dried fruit, or fruit juices—to make it easier to get the carbs in without feeling too full. Liquid carbs, like smoothies, help boost your intake without extra volume.

By the time race day rolls around, your body is well-fuelled and ready to go. You’ve got the energy you need to take on each part of the race, knowing your preparation has set you up for success.

Fuelling up with carbohydrates doesn’t have to be difficult. Simple swaps/additions to your everyday meals can easily increase your carbohydrate intake.

Don’t stress if your weight on the scales goes up a bit while fuelling up in the lead up to the race – this is completely normal. For every gram of carbs you store, your body holds onto about three grams of water. This added hydration is all part of the plan to get you fully fuelled and ready to perform on race day.

Race Day Fuelling

Most of your fuelling has been done in the 48 hours leading up to the HYROX race, but topping up energy stores on race day is still essential. You want to make sure your energy stores are full, so your body has everything it needs to perform at its best.  Your race time will determine how many meals and snacks you’ll need beforehand, so work backward from your start time using the guidelines below to build the best fuelling strategy for you.

On the day of your HYROX race, your focus should be on light, high-carb, easy-to-digest meals—meals you’ve practised with and are familiar to you. Avoid heavy or high-fibre options that could leave you feeling sluggish. Stick to what works, keeping it simple with meals that provide the energy you need without weighing you down.

3 – 4 Hours Pre-Race

It’s a few hours before the race, and you’re preparing for the final stretch before the starting line. Now’s the time for your last main meal—aim to eat around 3-4 hours before the event. You want this meal to be high in carbs, giving your muscles the fuel they’ll need, while keeping protein at a moderate level and fat and fibre minimal.

• Timing: Aim to eat your pre-race meal 3-4 hours before the race starts. You know your body best, so go with what feels right for you. Give yourself enough time to digest and avoid feeling too full or sluggish as you head into the event while still ensuring you’re fuelled as the event begins.
• High-carb focus: Your muscles need that fuel to perform at their best, so go for a carb-dense meal that’s easy on your stomach. Think simple options like rice, pasta, or toast—foods that will give you the energy you need without making you feel heavy. The goal is to ensure you have a steady supply of energy, so keep it light, but packed with carbs.
• Low fat and fibre: Avoid foods that are high in fat or fibre right before the race. They can be harder for your body to digest, and the last thing you want is digestive discomfort halfway through the event. Stick to low-fibre, easy-to-digest carbs.

Pre Race Meal Ideas:

Breakfast

• Overnight Oats with banana
• Banana Oat Pancakes with yogurt, honey and berries

Lunch

• Grilled Chicken Ciabatta
• Chicken Noodles with veg

Dinner

• Spaghetti Bolognese
• Chicken Pasta with veg

Find more pre – race meal ideas here!

<60 minutes Pre-Race

It’s 30-60 minutes before the race, and you’re gearing up for those final moments before you hit the starting line. Now’s the time for your pre-race snack—something light and carbohydrate-rich to top off your energy stores. You want this snack to be packed with easily digestible carbs, giving your body that extra fuel to top up just before the race. Keep it low in fibre to avoid any digestive discomfort, and make sure it’s easy on your stomach.

• This snack should be high in easily digestible carbohydrates and low in fibre. 
• Can be consumed in the form of food or liquid e.g sports drink.
• This step isn’t essential—if you still feel full from your last meal, don’t overdo it.

Fuelling During the Race

Is your expected finishing time longer than 60 minutes? If so, it’s important to think about topping up your fuel during the race. When your carb stores are fully loaded, they can fuel you for around 60-90 minutes of high-intensity exercise. But after that, you’ll want to give your body a little extra boost. A small carb top-up, around 30g, during the race can make all the difference. This will help reduce the risk of hitting the wall, keeping your energy levels up so you can finish strong.

• This does not need to be consumed in one go.
• Example: ½ sports gel within the first 20 minutes, second ½ at 40 minute mark.
• Alternatively, use a sports drink if you’re carrying fluids.

Hydration

It’s important to stay hydrated throughout the fuelling process. Having a hydration strategy for race day will be important in maintaining your hydration and energy levels. Make sure you check the athlete guide before your HYROX race to familiarise yourself with the hydration stations for your race.

• The recommended fluid intake during exercise is 150-250ml every 15 minutes. This works out as 3 to 4 mouthfuls. 
• Are you a heavy sweater or training/competing in warmer climates? If so, consider using electrolytes – this will assist with a better uptake of fluid to offset fluid losses.

It’s worth monitoring your hydration status in the lead up to the race. The simplest way to do this is by checking the colour of your urine and comparing it to the chart below.

Practice

A common mistake HYROX athletes make with fuelling strategies is not practising it during training. Ideally, try your fuelling strategy for a few tough workouts leading up to race week to see how your body reacts, find foods that work well for you, and get comfortable with the right carb intake. This helps you build familiarity and confidence, so you’re fully prepared on HYROX day.

HYROX Fuelling Overview PDF