Mastering HYROX Fuelling: Carbohydrates and Timing

HYROX is a unique hybrid event that blends endurance running with high-intensity strength and functional movements. This dual demand places extraordinary pressure on your body’s glycogen reserves. Without a structured fuelling strategy, fatigue sets in early, transitions slow down, and performance deteriorates across stations like the sled push, burpee broad jumps, or sandbag lunges.

Critical Carbohydrates

To fuel HYROX properly, the primary focus should be on carbohydrate availability. Your body uses glycogen stored in muscles and the liver to power explosive movements and sustain aerobic effort over the 60 to 120-minute event duration. A depleted glycogen store not only affects energy levels but also compromises coordination and muscular output.

In the days leading up to HYROX, increasing your carbohydrate intake helps optimise these glycogen stores. This doesn’t necessarily mean overeating, but instead shifting your macronutrient balance toward complex carbohydrates like oats, rice, or pasta while moderating fat and fibre intake. A carb-rich dinner the night before and a moderate breakfast 2–3 hours before start time primes your body to perform. Practical options include porridge with banana and honey, or rice and eggs with a dash of soy sauce and spinach.

Between breakfast and HYROX event, slowly sip on an energy drink, finishing 45 minutes before the start, as an effective pre-load. By slowly sip-feeding, you allow your body more time to absorb the fuel and maximize performance.

Around 15 minutes before you enter the warm-up zone, topping up with a fast-absorbing source like an energy gel or chew gives your body easily available sugar. This will help give you an extra boost during the early stages of your event.

During the event, aim to consume 30–60g of carbohydrate per hour depending on intensity and personal tolerance. Most athletes benefit from combining formats; gels during transitions, chews during less intense intervals, and sips of energy drinks if tolerated.

Recommended Fuel for HYROX

Tailwind Endurance Fuel: An all-in-one drink mix designed to power you through long training sessions, races, or outdoor adventures. Each serving delivers a carefully balanced combination of carbs and electrolytes, keeping your energy levels steady and your body functioning at its best.

INFINIT :SPEED: A high-intensity fuel and hydration solution tailored for athletes pushing their limits in anaerobic or high-output efforts. It delivers a rapid, powerful energy boost through a high percentage of glucose, ideal for workouts and races where every second counts.

Active Root Energy Gel: Carefully crafted with 30g of carbs, formulated in a 2:1 glucose-to-fructose ratio, enabling your body to absorb and convert carbohydrates more efficiently into energy, combined with ginger root extract to help prevent bloating and gut discomfort.

226ERS High Fructose Gel: A high-performance energy gel designed for endurance athletes who demand fast and sustained fuel, each gel provides a substantial 55g of carbohydrates and 220kcal, combining maltodextrin and fructose in a scientifically backed 10:8 ratio to optimise energy availability and absorption.

Amacx Turbo Fruit Chew: A high-performance energy chew created for endurance athletes who need quick, efficient fuel on the move. Each bar delivers 40g carbs in an optimal 1:0.8 glucose-to-fructose ratio, designed to speed up absorption and reduce stomach discomfort.

Precision Fuel PF 30 Energy Chews: A compact, high-carb solution for endurance athletes who want performance fuel that’s lightweight, easy to consume, and kind on the stomach. With two chews per pack providing a total of 30g cabs, they are ideal for fuelling efforts over 60 minutes.

Final Thoughts

Fuelling should never be left to chance. It’s a skill to be trained alongside your fitness. The golden rule of sports nutrition is to never try anything new on race day! Use your longer, simulation-style sessions to test how your stomach responds to different types, doses, and timings. Logging your intake after each session helps you refine a repeatable race-day plan that builds confidence.

You can also use our FREE one-of-a-kind Nutrition Calculator to help plan your fuelling needs!

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