Mavr Sports Nutrition Team
October 2, 2026. 12 min read.
Most Hyrox athletes know they should eat more carbs and protein. Fewer know what that looks like on a Tuesday. This is a full 7-day meal plan for a normal Hyrox training week, with real meals, times, and the carbs and protein in each one. It is not a race-day plan and not a training plan. It is the food that sits around your training.
The plan is written for a 70 kg (154 lb) athlete who trains five or six times a week. If you weigh more or less, there is a simple way to scale it below. The training week here is a typical build week: a rest day, a strength day, an interval run, an easy run, a Hyrox session with runs and stations, and a simulation or long run at the weekend. If you want the training side, our 12-week Hyrox training plan has the sessions week by week.
Monday
TrainingRest
Carbs (g/kg)3.2
Carbs (70 kg)227 g
Protein (70 kg)130 g
Tuesday
TrainingStrength, 60 min, evening
Carbs (g/kg)4.9
Carbs (70 kg)344 g
Protein (70 kg)137 g
Wednesday
TrainingIntervals run, morning
Carbs (g/kg)5.2
Carbs (70 kg)363 g
Protein (70 kg)131 g
Thursday
TrainingEasy run, 40 min, evening
Carbs (g/kg)4.1
Carbs (70 kg)288 g
Protein (70 kg)140 g
Friday
TrainingHyrox session, 70 min, evening
Carbs (g/kg)6.0
Carbs (70 kg)422 g
Protein (70 kg)129 g
Saturday
TrainingSimulation or long run, 90 min, morning
Carbs (g/kg)7.1
Carbs (70 kg)498 g
Protein (70 kg)141 g
Sunday
TrainingRest or easy 30 min
Carbs (g/kg)3.9
Carbs (70 kg)274 g
Protein (70 kg)124 g
| Day | Training | Carbs (g/kg) | Carbs (70 kg) | Protein (70 kg) |
|---|---|---|---|---|
| Monday | Rest | 3.2 | 227 g | 130 g |
| Tuesday | Strength, 60 min, evening | 4.9 | 344 g | 137 g |
| Wednesday | Intervals run, morning | 5.2 | 363 g | 131 g |
| Thursday | Easy run, 40 min, evening | 4.1 | 288 g | 140 g |
| Friday | Hyrox session, 70 min, evening | 6.0 | 422 g | 129 g |
| Saturday | Simulation or long run, 90 min, morning | 7.1 | 498 g | 141 g |
| Sunday | Rest or easy 30 min | 3.9 | 274 g | 124 g |
Carb and protein numbers are rounded estimates from typical food labels. Brands and portions differ, so treat them as a guide, not a scale reading.
08:00 Breakfast
3 scrambled eggs, 2 slices wholegrain toast, 150 g berries
Carbs51 g
Protein28 g
13:00 Lunch
Lentil salad: 200 g cooked lentils, 1 pita, 40 g feta, salad
Carbs83 g
Protein32 g
16:00 Snack
200 g Greek yogurt and an apple
Carbs28 g
Protein20 g
19:00 Dinner
150 g salmon, 250 g boiled potatoes, plenty of vegetables
Carbs53 g
Protein41 g
21:30 Evening
Glass of milk (250 ml)
Carbs12 g
Protein9 g
| Time and meal | What to eat | Carbs | Protein |
|---|---|---|---|
| 08:00 Breakfast | 3 scrambled eggs, 2 slices wholegrain toast, 150 g berries | 51 g | 28 g |
| 13:00 Lunch | Lentil salad: 200 g cooked lentils, 1 pita, 40 g feta, salad | 83 g | 32 g |
| 16:00 Snack | 200 g Greek yogurt and an apple | 28 g | 20 g |
| 19:00 Dinner | 150 g salmon, 250 g boiled potatoes, plenty of vegetables | 53 g | 41 g |
| 21:30 Evening | Glass of milk (250 ml) | 12 g | 9 g |
Rest days are lower in carbs, not low. You are still refilling stores from the weekend and repairing muscle. Keep protein at the same level as training days and eat plenty of vegetables and fruit, because rest days are the easiest time to get fiber in.
07:30 Breakfast
80 g oats with 250 ml milk, a banana, 1 tbsp honey
Carbs102 g
Protein20 g
12:30 Lunch
2 chicken wraps: 2 large tortillas, 120 g chicken, salad, 30 g hummus
Carbs79 g
Protein51 g
16:00 Pre-session
Bagel with jam
Carbs63 g
Protein10 g
18:00 Training
Strength session, 60 minutes. Water
Carbs0 g
Protein0 g
19:30 Dinner
Chili: 150 g lean beef mince, 120 g kidney beans, 200 g cooked rice, tomato sauce
Carbs88 g
Protein47 g
21:30 Evening
Glass of milk (250 ml)
Carbs12 g
Protein9 g
| Time and meal | What to eat | Carbs | Protein |
|---|---|---|---|
| 07:30 Breakfast | 80 g oats with 250 ml milk, a banana, 1 tbsp honey | 102 g | 20 g |
| 12:30 Lunch | 2 chicken wraps: 2 large tortillas, 120 g chicken, salad, 30 g hummus | 79 g | 51 g |
| 16:00 Pre-session | Bagel with jam | 63 g | 10 g |
| 18:00 Training | Strength session, 60 minutes. Water | 0 g | 0 g |
| 19:30 Dinner | Chili: 150 g lean beef mince, 120 g kidney beans, 200 g cooked rice, tomato sauce | 88 g | 47 g |
| 21:30 Evening | Glass of milk (250 ml) | 12 g | 9 g |
Lifting does not burn as many carbs as a long run, but heavy squats, lunges, and pulls still use stored carbs, and you will lift better with a snack 1.5 to 2 hours before. The protein in dinner starts the repair work.
06:15 Pre-run
A banana and 1 slice white toast with honey
Carbs57 g
Protein4 g
07:00 Training
Intervals, for example 6 x 1 km at 10K effort. Water
Carbs0 g
Protein0 g
08:30 Breakfast
200 g Greek yogurt, 50 g granola, 150 g berries, 1 tbsp honey
Carbs72 g
Protein26 g
12:30 Lunch
Tuna pasta salad: 100 g dry pasta, 1 can tuna, sweetcorn, vegetables
Carbs90 g
Protein44 g
16:00 Snack
3 rice cakes with 20 g peanut butter, an apple
Carbs45 g
Protein7 g
19:00 Dinner
Chicken stir-fry: 130 g chicken, 300 g cooked rice, vegetables, sauce
Carbs99 g
Protein50 g
| Time and meal | What to eat | Carbs | Protein |
|---|---|---|---|
| 06:15 Pre-run | A banana and 1 slice white toast with honey | 57 g | 4 g |
| 07:00 Training | Intervals, for example 6 x 1 km at 10K effort. Water | 0 g | 0 g |
| 08:30 Breakfast | 200 g Greek yogurt, 50 g granola, 150 g berries, 1 tbsp honey | 72 g | 26 g |
| 12:30 Lunch | Tuna pasta salad: 100 g dry pasta, 1 can tuna, sweetcorn, vegetables | 90 g | 44 g |
| 16:00 Snack | 3 rice cakes with 20 g peanut butter, an apple | 45 g | 7 g |
| 19:00 Dinner | Chicken stir-fry: 130 g chicken, 300 g cooked rice, vegetables, sauce | 99 g | 50 g |
Hard intervals run on carbs. If you train early, a small, fast snack 30 to 45 minutes before is much better than nothing. Breakfast after the run gives you carbs and protein together.
07:30 Breakfast
2 slices wholegrain toast, 3 eggs, 200 ml orange juice
Carbs56 g
Protein28 g
12:30 Lunch
Tofu rice bowl: 200 g firm tofu, 200 g cooked rice, 120 g black beans, salsa, vegetables
Carbs90 g
Protein46 g
16:45 Pre-run
A banana
Carbs25 g
Protein1 g
17:30 Training
Easy run, 40 minutes. Water
Carbs0 g
Protein0 g
19:00 Dinner
Turkey bolognese: 100 g dry pasta, 125 g turkey mince, tomato sauce, 20 g parmesan
Carbs84 g
Protein49 g
21:00 Evening
150 g Greek yogurt, 1 tbsp honey, 100 g berries
Carbs33 g
Protein16 g
| Time and meal | What to eat | Carbs | Protein |
|---|---|---|---|
| 07:30 Breakfast | 2 slices wholegrain toast, 3 eggs, 200 ml orange juice | 56 g | 28 g |
| 12:30 Lunch | Tofu rice bowl: 200 g firm tofu, 200 g cooked rice, 120 g black beans, salsa, vegetables | 90 g | 46 g |
| 16:45 Pre-run | A banana | 25 g | 1 g |
| 17:30 Training | Easy run, 40 minutes. Water | 0 g | 0 g |
| 19:00 Dinner | Turkey bolognese: 100 g dry pasta, 125 g turkey mince, tomato sauce, 20 g parmesan | 84 g | 49 g |
| 21:00 Evening | 150 g Greek yogurt, 1 tbsp honey, 100 g berries | 33 g | 16 g |
An easy run needs little extra fuel. Thursday is a middle day: enough carbs to recover from Wednesday and to arrive at Friday's Hyrox session with full stores.
07:30 Breakfast
80 g oats with 250 ml milk, a banana, 1 tbsp honey, 200 ml orange juice
Carbs122 g
Protein21 g
12:30 Lunch
Chicken couscous: 250 g cooked couscous, 120 g chicken, roasted vegetables, 1 pita
Carbs103 g
Protein54 g
17:00 Pre-session
Bagel with jam
Carbs63 g
Protein10 g
18:30 Training
Compromised runs or station intervals, 70 minutes. 500 ml sports drink
Carbs30 g
Protein0 g
20:00 Dinner
Teriyaki salmon: 150 g salmon, 300 g cooked rice, vegetables, sauce
Carbs104 g
Protein44 g
| Time and meal | What to eat | Carbs | Protein |
|---|---|---|---|
| 07:30 Breakfast | 80 g oats with 250 ml milk, a banana, 1 tbsp honey, 200 ml orange juice | 122 g | 21 g |
| 12:30 Lunch | Chicken couscous: 250 g cooked couscous, 120 g chicken, roasted vegetables, 1 pita | 103 g | 54 g |
| 17:00 Pre-session | Bagel with jam | 63 g | 10 g |
| 18:30 Training | Compromised runs or station intervals, 70 minutes. 500 ml sports drink | 30 g | 0 g |
| 20:00 Dinner | Teriyaki salmon: 150 g salmon, 300 g cooked rice, vegetables, sauce | 104 g | 44 g |
A Hyrox session with runs straight into stations is one of the hardest sessions of your week. Treat it a bit like a race: a carb-rich breakfast and lunch, a snack 1.5 hours before, and a sports drink during if the session runs past an hour.
06:30 Race-style breakfast
Bagel with jam, a banana, 300 ml juice
Carbs118 g
Protein12 g
08:45 Top-up
1 gel
Carbs25 g
Protein0 g
09:00 Training
Simulation, about 90 minutes. 500 ml sports drink plus 1 gel on a run
Carbs55 g
Protein0 g
10:45 Recovery
500 ml chocolate milk
Carbs50 g
Protein17 g
12:30 Lunch
Chicken pasta: 125 g dry pasta, 100 g chicken, tomato sauce, vegetables
Carbs105 g
Protein49 g
16:00 Snack
3 rice cakes with honey, 150 g Greek yogurt
Carbs44 g
Protein17 g
19:00 Dinner
Lean beef burger in a bun, 300 g potato wedges, salad
Carbs101 g
Protein46 g
| Time and meal | What to eat | Carbs | Protein |
|---|---|---|---|
| 06:30 Race-style breakfast | Bagel with jam, a banana, 300 ml juice | 118 g | 12 g |
| 08:45 Top-up | 1 gel | 25 g | 0 g |
| 09:00 Training | Simulation, about 90 minutes. 500 ml sports drink plus 1 gel on a run | 55 g | 0 g |
| 10:45 Recovery | 500 ml chocolate milk | 50 g | 17 g |
| 12:30 Lunch | Chicken pasta: 125 g dry pasta, 100 g chicken, tomato sauce, vegetables | 105 g | 49 g |
| 16:00 Snack | 3 rice cakes with honey, 150 g Greek yogurt | 44 g | 17 g |
| 19:00 Dinner | Lean beef burger in a bun, 300 g potato wedges, salad | 101 g | 46 g |
This is your biggest food day and your race-day rehearsal. Eat the breakfast you plan to race on, at the same time before the start, and try the gel and drink you plan to use. Then refuel well, because the next session is only a day or two away.
10:00 Brunch
2 slices sourdough, 3 eggs, half an avocado, 200 ml orange juice
Carbs73 g
Protein30 g
14:00 Lunch
200 g Greek yogurt, 50 g granola, a banana
Carbs65 g
Protein26 g
16:30 Snack
An apple
Carbs20 g
Protein0 g
19:00 Dinner
Roast chicken (130 g), 300 g roast potatoes, vegetables, gravy
Carbs68 g
Protein48 g
21:30 Evening
Toast with peanut butter and a glass of milk
Carbs48 g
Protein20 g
| Time and meal | What to eat | Carbs | Protein |
|---|---|---|---|
| 10:00 Brunch | 2 slices sourdough, 3 eggs, half an avocado, 200 ml orange juice | 73 g | 30 g |
| 14:00 Lunch | 200 g Greek yogurt, 50 g granola, a banana | 65 g | 26 g |
| 16:30 Snack | An apple | 20 g | 0 g |
| 19:00 Dinner | Roast chicken (130 g), 300 g roast potatoes, vegetables, gravy | 68 g | 48 g |
| 21:30 Evening | Toast with peanut butter and a glass of milk | 48 g | 20 g |
Sunday is a good day to cook for the week ahead: a pot of rice, a tray of chicken, a big batch of chili or bolognese, and some boiled eggs cover most of the lunches above.
Divide your weight in kg by 70 and multiply every carb portion by that number. At 84 kg, that is 1.2: a bit more oats, rice, pasta, and bread. At 56 kg, it is 0.8. For protein, keep 4 or 5 meals and adjust the size of the protein portion: about 0.3 to 0.4 g per kg in each main meal is a good guide. Do not cut the pre-session snack or the recovery food. Those are the meals that matter most for how you train.
This plan does not count fat. Normal portions of oils, eggs, fish, meat, dairy, nuts, and avocado cover it. Most athletes do well with fat at about 20 to 35 percent of their energy. Fiber comes from vegetables, fruit, beans, lentils, and wholegrain bread, which is why those foods sit away from training. For fluid, drink with every meal and keep a bottle with you in training. Pale yellow urine is a fair sign you are drinking enough.
Heavy legs for days, poor sleep, getting ill often, falling performance, or a missed period are all warning signs. Long-term underfueling harms health and performance. If you see two or more of these, add carbs first, especially around training. If they continue, see a doctor or a sports dietitian.
When race week comes, switch from this plan to race-day fueling. Our complete Hyrox nutrition guide covers the carb-rich day before and race morning, and the free Hyrox nutrition calculator sizes your race breakfast and gels to your weight and target time.
It depends on the day. About 3 to 4 g per kg on rest days, 4 to 5 g on strength and easy run days, 5 to 6 g on interval days, about 6 g on a Hyrox session day, and 6 to 8 g on a simulation day. For a 70 kg athlete, that is roughly 225 to 500 g across the week.
About 1.6 to 2.0 g per kg of body weight every day, including rest days. Split it into 4 or 5 meals of 20 to 40 g. For a 70 kg athlete that is about 110 to 140 g a day.
A carb-based snack of about 60 to 70 g, 1.5 to 2 hours before, low in fat and fiber: a bagel with jam, a banana with toast and honey, or rice cakes with honey. If you train early in the morning, take a smaller snack 30 to 45 minutes before.
Treat it like race day. Eat your planned race breakfast 2 to 3 hours before, take a small top-up just before, use a sports drink or gel during if it runs past about 75 minutes, then eat carbs and protein soon after. It is your highest carb day of the week.
Eat fewer carbs, not less protein. Rest days are when your body repairs and refills its stores, so keep protein the same and carbs at about 3 to 4 g per kg.
This plan is built to fuel training, not for weight loss. If you want to lose weight, do it slowly and away from your race, cut a little from rest days, and keep the food around your hard sessions. Large cuts harm recovery and performance.
General guidance for healthy adults, not medical advice. Talk to a doctor or registered dietitian if you have a health condition, take medicines or have special dietary needs. Caffeine advice is for healthy adults only. EFSA's safe limit is 200 mg in one dose and 400 mg in a day.
Mavr reads your synced training and sets carbs, protein, and hydration for each day, so your meal plan follows your real week.
Ask Kai, the coach in the app