How to Fuel for Hyrox: The Complete Nutrition Guide for 2026

Hyrox isn't a marathon. It's not CrossFit. It's a brutal hybrid that demands you run 8km while destroying yourself at 8 functional workout stations — SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges, and wall balls.

Your nutrition strategy needs to match that unique demand. Get it wrong, and you'll bonk on the run, fail on the sled, or hit a wall at station 6 when your glycogen tanks are empty.

This guide breaks down exactly how to fuel for Hyrox — from daily training nutrition to race day execution.

Most endurance nutrition advice is built for steady-state efforts — run at a consistent pace, burn carbs predictably, refuel as you go. Hyrox breaks that model.

• Heart rate spikes: You go from running pace to max effort (sled push) and back, repeatedly.
• Glycolytic demand: Strength stations burn through muscle glycogen faster than running alone.
• Shorter duration: Most athletes finish in 60-90 minutes — not long enough for complex mid-race fueling.
• Higher protein needs: Sled pushes, lunges, and wall balls create muscle damage that requires recovery fuel.

The result? You need more carbs than a pure runner, more protein than a marathoner, and a race day strategy focused on pre-loading rather than mid-race gels.

Your daily nutrition sets the foundation. Train under-fueled and you'll feel tired, fail to adapt, and arrive at race day depleted.

Notice those carb numbers are higher than typical gym advice. That's because Hyrox training burns serious glycogen — combining running sessions, strength work, and those grueling simulation workouts.

Marathon runners can get away with 1.2-1.6g/kg protein. Hyrox athletes can't. The sled work, lunges, and wall balls create eccentric muscle damage that requires more protein for repair.

• Aim for 1.6-2.4g protein per kg of body weight
• Spread intake across 4-5 meals (20-40g per meal)
• Prioritize post-workout protein within 2 hours of training
• Don't sacrifice carbs for protein — you need both

Carb loading isn't just for marathoners. A 60-90 minute all-out Hyrox race will deplete your glycogen stores fast — especially at those high-intensity stations.

The goal: maximize glycogen stores so you start with a full tank.

• Target: 6-8g carbs per kg body weight in the 24-36 hours before race day
• For a 70kg athlete: 420-560g carbs over race day minus one
• Focus on familiar, easily digestible carbs: rice, pasta, potatoes, bread, oats
• Reduce fiber intake to minimize GI risk on race day
• Stay hydrated — glycogen storage requires water

Your pre-race meal tops off glycogen and provides stable blood sugar for the start. Get the timing wrong and you'll either feel heavy or run out of fuel.

Key rules: Stick to foods you've tested in training. Avoid high fiber, high fat, and anything new. If you race in the afternoon, eat a normal breakfast and have your pre-race meal 3-4 hours before start time.

Here's the truth most Hyrox athletes don't realize: if you're finishing in under 75 minutes, you probably don't need to eat during the race.

Your pre-race carb loading + race morning meal provides enough glycogen for 60-90 minutes of high-intensity work. Mid-race gels are optional — and can cause GI issues when you're spiking your heart rate repeatedly.

• Under 60 minutes: Water and electrolytes only. No mid-race fuel needed.
• 60-90 minutes: Optional — a gel or sports drink if you feel it helps. Test in training first.
• Over 90 minutes: Consider 30-60g carbs during the race, taken in the Roxzone transitions.

What you absolutely need: hydration. Aim for 150-250ml every 15-20 minutes during the race. Use the Roxzone to drink — don't skip it.

A 2026 study found 40-50% of athletes start events already dehydrated. Don't be one of them.

• Day before: Drink 2.5-3.5L throughout the day (not all at once)
• Morning of: 500ml with electrolytes 2-3 hours before, then sip 200-300ml closer to start
• During race: 150-250ml every 15-20 minutes in the Roxzone
• Pale yellow urine = good. Clear = overhydrated. Dark = dehydrated.

You just crushed your glycogen stores and created significant muscle damage. The next 30-60 minutes are your recovery window.

• Carbs: 1-1.5g per kg body weight (70-105g for a 70kg athlete)
• Protein: 0.3-0.5g per kg (21-35g)
• Timing: Within 30-60 minutes post-race
• Easy options: Chocolate milk, protein smoothie with banana, Greek yogurt with fruit, recovery shake

Then eat a proper meal within 2 hours — carbs, protein, and some healthy fats. Your body is primed to absorb nutrients, so don't skip this window.

MAVR takes the guesswork out of Hyrox fueling by building your personalized nutrition plan automatically.

• Calculates your daily macro targets based on training load
• Adjusts carb targets for race week and carb loading days
• Builds your race morning meal timing based on your start time
• Tracks glycogen levels so you know you're topped up
• Supports Hyrox-specific workouts: SkiErg, sled push, wall balls, and more

No spreadsheets. No guessing. Just science-backed guidance that adapts to your training.