HYROX Lisbon

Fueling strategy for 60 to 90 minutes

HYROX runs 1h to 1h30, too short for complex strategy but long enough to benefit from fueling. Pre-race meal 2 to 3h out: 1 to 1.5 g of carbs/kg (oats + honey + banana, or bread + jam + yogurt). 30 min before: 1 carb gel of 25 to 30 g + 200 ml of water. Maurten 100 hydrogel is ideal for fast digestion without cramps. During the race: optionally 1 gel midway (between station 4 and 5) for long Pro/Doubles efforts. Sodium 500 to 700 mg/h via your pre-race drink (LMNT, SiS Hydro, Skratch).

The single intervention that moves the needle most on HYROX performance is caffeine 3 to 6 mg/kg pre-race: clearly proven to boost strength and focus for Wall Balls and Burpees. One double espresso 30 to 45 min out or a Maurten Gel 100 CAF 100. Beta-alanine (4 to 6 week loading phase, 3 to 5 g/day) and creatine (5 g/day) have proven gains for repeated glycolytic efforts (sled, lunges, wall balls). Test the full nutrition protocol in mock races in the weeks leading up.

The 8 stations in the official order

The course is fixed worldwide: it starts with 1 km of running and follows with each station broken up by 1 km of running. Order: 1) SkiErg 1000 m, 2) Sled Push 50 m, 3) Sled Pull 50 m, 4) Burpee Broad Jumps 80 m, 5) Rowing 1000 m, 6) Farmers Carry 200 m, 7) Sandbag Lunges 100 m, 8) Wall Balls 100 reps. Open loads: lighter sled, smaller sandbag and wall balls. Pro loads: heavier sled, 30 kg sandbag, 9 kg wall balls (men). Doubles split the work between 2 athletes. The roxzone is the transition area between stations.

Why HYROX Lisbon is a historic event

HYROX was born in Germany in 2017 and has expanded to over 50 cities. Lisbon 2026 is the first official HYROX in Portugal, on the back of a strong Portuguese community in CrossFit, Functional and HYROX clubs over the past 2 years. Current world records: around 54 min (elite men), around 60 min (elite women). For an amateur athlete, sub-1h30 is a realistic goal with 3 months of focused prep.

The HYROX vibe is unique: a gym-meets-running blend in an arena with lights, music, and crowd. You can compare your Lisbon time directly with Stockholm, Berlin or London on the exact same standardised format. For Portuguese clubs, it is the chance to lay down a home time before travelling to other European races.

MEO Arena logistics: metro, parking and cloakroom

MEO Arena sits in Parque das Nações: Oriente metro (red line) or CP, 10 min on foot. Lisbon airport is 5 to 10 min by car. Parking: Vasco da Gama shopping centre car parks, FIL parking. Packet pickup at MEO Arena across all 3 days (times to be confirmed). Bag drop (cloakroom) confirmed: secure area for your kit. Dedicated warm-up zone before your heat. The roxzone manages transitions between stations.

Open vs Pro vs Doubles: which one to pick

Open: lighter loads (lighter sled, Wall Balls 4 kg women and 6 kg men, Sandbag up to 20 kg). For first-time HYROX. Pro: heavy loads (heavier sled, Wall Balls 6 kg women and 9 kg men, Sandbag 30 kg), more aggressive cut-offs. Doubles: 2 athletes split the work (not simultaneously, they alternate). M, F and Mixed. More social, less individual. Relays: teams with each athlete tackling sections. For a first HYROX, Open Individual is the usual starting point.

Shoes, kit and technique

Shoes: cross-training trainers with a stable sole (Nike Metcon, Reebok Nano, Nano-X). Not pure running shoes (your foot will be unstable on the sled push and wall balls). Tight technical kit (no loose clothing for the sled pull). Thin gloves optional for Sled Pull and Wall Balls. Chip timing built into the bib. Real-time results. Heat photos are sent post-race as a HYROX standard. Spectator pass available for family.