What to eat for your HYROX race, and when
Enter your weight, expected finish and wave time. You get a timeline with grams and clock times: carbs the day before, your race-morning meal, caffeine, fuel during the race and recovery.
Questions
What should I eat before HYROX?+
A familiar, carbohydrate-based meal that's low in fat and fiber, such as oats with banana, toast with jam or rice with eggs, finished 2 to 4 hours before your wave. Sports-nutrition guidance suggests about 1 to 4 g of carbs per kg of body weight in the 1 to 4 hours before. Add a small carb snack 30 to 90 minutes before the start, and don't try anything new on race day.
Should I carb load for HYROX?+
Not marathon-style. Full carb-loading (10 to 12 g per kg a day for 36 to 48 hours) is meant for more than 90 minutes of sustained exercise. For most HYROX racers, a normal carb-rich day before the race is enough. If you'll be out for more than about 90 minutes, a modest increase over the last 24 to 36 hours makes sense.
Should I take caffeine before HYROX?+
If you already tolerate it, it can help. The ISSN position stand found 3 to 6 mg per kg of body weight, about an hour before, improves performance, and lower doses from about 2 mg/kg may work. Test your dose in training first. Skip it if you don't normally have caffeine, are pregnant, have a heart condition or high blood pressure, or take medication that interacts with stimulants.
Do I need gels during HYROX?+
If you'll finish in under about 45 minutes, no. Between about 45 and 75 minutes, a small amount is optional. Above about 75 minutes, one gel around halfway, or 30 to 60 g of carbs per hour on longer races, usually helps. You must carry your fuel from the start, nobody can hand it to you, and wrappers go in the bins.
How much should I drink before and during HYROX?+
About 5 to 10 mL per kg of body weight in the 2 to 4 hours before your start, then sips at the Roxzone water points during the race. Consider electrolytes if you sweat heavily, race somewhere hot or will be out for more than about 90 minutes. Don't over-drink.
The numbers come from the ACSM / Academy of Nutrition and Dietetics / Dietitians of Canada joint position on nutrition and athletic performance (2016) and the ISSN caffeine position stand (2021). The full explanation, with sources and the rulebook's fuel rules, is in our HYROX race nutrition guide. Also useful: the race-day packing list and your first HYROX race.
General guidance for healthy adults, not medical advice. If you have a medical condition, take regular medication or are pregnant, talk to your doctor or a registered sports dietitian before changing how you eat for a race.