HYROX Energy Gels

Possibly the most convenient and effective way to fuel your body during a HYROX event is with energy gels. Whether you're pushing through your first race or aiming for a PB, understanding how energy gels work with your body, and knowing when and how to use them for maximum performance benefits is key.

WHY USE AN ENERGY GEL FOR HYROX?

Your body uses two sources of fuel to feed your muscles; fat and carbohydrates. While fat is widely available, it's slower to break down into usable energy, making it less effective during high-intensity functional workouts like HYROX.

This means your body will rely heavily on carbohydrates as its primary fuel source. But your body can only store a limited amount of carbohydrates in the muscles, known as glycogen.

In a HYROX race, where most athletes take over 60–90 minutes, glycogen stores are often depleted before the race ends. These are the key facts to understand when and why you need to start fuelling.

SO, HOW CAN AN ENERGY GEL HELP IN HYROX?

In its simplest form, energy gels provide simple sugars that are first absorbed into your bloodstream as glucose giving you a spike in energy. It is then absorbed by active muscles and organs.

Each gel provides between 15 minutes to 45 minutes of energy with approximately 25g carbohydrates, in the form of simple sugars, an accessible energy source for your body to process.

However, it's not all about the carbohydrates, depending on the energy gel, other ingredients have been included to help boost your performance:

CAFFEINE - Can Improve Alertness & Concentration, Reaction Times and the ability to push harder for longer by lowering the perception of effort.

SODIUM (ELECTROLYTES) - Lack of sodium can cause - Muscle cramping, Heat illness, Inability to properly rehydrate, Increased risk for hyponatremia.

AMINO ACIDS (BCAAs) - Amino acids are the building blocks of muscle - Low levels of branched chain amino acids (BCAAs) may contribute to fatigue or the perception of fatigue through a process called 'central fatigue'.

Note: As caffeine is a stimulant consider alternating between caffeine and non-caffeine gels to ensure you don't take on too much.

WHEN SHOULD YOU TAKE AN ENERGY GEL FOR HYROX?

Getting your fuelling right is key — don't wait until you feel drained as this is too late. This is the main reason people hit the wall or struggle in the second half of the event. The ideal time to consume an energy gel depends on your body and how hard you're pushing.

The usual calculation is that you will feel the effects of an energy gel roughly 15 minutes after consumption.

Doubling the intake is not the answer — taking two at a time doesn't mean you'll get twice the energy, instead you're likely to crash as your body attempts to process the sugar.

As a general HYROX example, for a 60–90 minute race, a useful fuelling strategy could be:

60–75 MINUTE RACE (2 gels)

• 15 mins before race start
• At the 30–40 minute mark (after SkiErg or Sled Push)

90+ MINUTE RACE (3 gels + spare)

• 15 mins before race start
• At the 30–40 minute mark
• At the 65–75 minute mark (after Burpee Broad Jumps or Farmers Carry)
• Optional spare for the final run/sandbag lunge if needed

You will be looking to take on fuel approximately every 40–50 minutes, ensuring not to overload your stomach with too much sugar at once.

WARNING - Guides based on gels to be taken every 45 minutes.

Always check the packaging on energy gels for consumption information.

Some brands of energy gels recommend a gel every 15–20 minutes (3 per hour), whilst others are designed to be taken every 45 minutes. Think about your needs — would you really want to take 5+ gels in a single event? Or would taking 2–3 of a slower-release gel work better? The big issue is when someone under-fuels — 1 energy gel doesn't always equal 1 energy gel.

ARE THEY GLOOPY? WHAT ARE GELS LIKE?

This is a very common question, and everyone has different tastes. Most water-based gels vary in consistency from thick to drinkable, and come in a huge range of flavours.

From citrus to coffee-inspired options, the only way to know what suits you is to try a few brands and see what consistency and flavour you prefer.

SHOULD I TEST DIFFERENT GELS?

Practice, Practice, Practice. You want to have a fuelling strategy locked in well before race day — and this includes testing different gels.

Use your training sessions to simulate race day conditions and identify which products work best for you, and when to take them.

SHOULD I CONSUME WITH WATER?

It's always best to take energy gels with water, but some are pre-hydrated and don't require it.

Without water, some energy gels take longer to digest, causing a delay in energy availability. Also, avoid taking gels with a sports drink unless planned — combining both can lead to taking on too much sugar too quickly.

ENERGY GELS OR ENERGY CHEWS?

Both are great options for quick-release energy, and it comes down to your preferences and timing. Gels are easier to consume mid-exercise but chews can feel more palatable or satisfying.

Chews offer great texture and variety, but require more chewing — which can be tricky during intense efforts like Wall Balls or Runs.

Experiment during training to decide what suits your fuelling needs and preferences. You can find out the major differences between energy gels and energy chews in our article here