Hyrox race-day fuel plan
Hyrox is a hybrid race of 8 × 1 km runs alternating with 8 functional stations. Most amateur athletes finish in 60-90 minutes, with Open division reaching 150. At this pace, race-day nutrition is what separates a clean finish from blowing up at the last two stations.
How much to eat during the race
For most Hyrox athletes (60-90 min), 30 to 45 g/h of carbohydrate is enough, one pre-race gel plus 1 to 2 during. In Hyrox Open or long doubles (1h30+), step up to 45-60 g/h. Food access between stations is limited, so the strategy must be planned before the start.
Timing it right
One 25-30 g carb gel 10 to 15 min before the start with 200 ml of water is the most race-tested protocol for short, intense events. Add a gel after the burpee broad jump or farmers carry (~30 min in) if you feel an energy dip. You drink very little in Hyrox: 200-300 ml total across the race is enough for most.
Common mistakes in Hyrox
Number one: trying a new gel or drink for the first time on race day. High heart rate reduces gut blood flow and any new formula can cause nausea. Number two: over-hydrating. In 60-90 min in a climate-controlled hall, 500 ml total is more than enough. Number three: high-dose caffeine without testing, Hyrox has a strength component requiring focus, but doses above 3 mg/kg can amplify perceived exertion.
Strategy by division: Pro, Open, Doubles
Pro (45-60 min): 1 pre-start gel is enough, focus on 200-300 ml of water with a pinch of salt. No carbs needed during. Open (60-150 min): follow the base 30-45 g/h protocol, with an extra gel after sandbag lunges or farmers carry if energy dips. Doubles (60-120 min): more carbs than Pro because total time is longer, but coordinate with your partner to avoid taking gels simultaneously (causes an osmolarity spike during rotation moments). In highly competitive Pro Doubles, a caffeine gel (100 mg) 30 min pre-start is the most used pick among top finishers.
Hyrox FAQ: caffeine before the rig, beta-alanine, 24h recovery
Caffeine 1-3 mg/kg, 30 min before the start, is safe for most. Doses above 3 mg/kg can increase fine tremor and hurt grip in the final rope climb. Beta-alanine (3-5 g/day for 4-8 weeks) shows benefit in 60-240 s max efforts like sled push and wall balls, but requires a prolonged loading phase, not something to start two weeks before the race. Recovery for the next session in 24h: 1.2 g/kg of carbs in the first 4 hours + 20-30 g protein every 3-4 hours restores glycogen fully (Burke 2021).