Free Hyrox nutrition tool

Hyrox nutrition calculator

Turn your weight, division, and target finish time into a race-day fueling plan: what to eat the day before and on race morning, when to take caffeine, which stations to gel after, and how much to drink at the Roxzone.

Build your Hyrox race-day plan

Calculate a race-day fueling plan from your division, expected finish time, body weight, and venue heat. Gels are placed at realistic station exits, not at even kilometre marks.

Your Hyrox

Your Hyrox

Division and finish time set how much in-race fuel you need and whether you carb-load the day before.

Fuel

Fuel

Pick the gel you have trained with. The carbs per gel set how many you need.

Using 45 g/h for this finish time

Open · intermediate · 1:30 target · Maurten Gel 100 25g/gel

Want this plan to update with your actual training?See Mavr on the App Store

How to use this calculator

Start with your division and a realistic finish time, then let the plan size everything to your weight.

1

Pick Open, Pro, Doubles, or Relay and your experience — the calculator suggests a realistic finish time you can edit.

2

Enter your weight and the venue heat so carbs, caffeine, and fluid scale to you.

3

Generate the plan to see your carb-load, race breakfast, top-up, gel timing by station, hydration, and recovery.

Most Hyrox races finish in 60–120 minutes, so in-race fuel is one to three gels — breakfast and the pre-start top-up do most of the work.
Fuel is anchored to stations, not kilometres: gels go down on the run out of a station, never on the SkiErg or rower.
Rehearse the race-day plan on a sim day first. Doubles and relay athletes get shorter efforts and lighter in-race fuel.

Hyrox nutrition FAQ

Quick answers on race-day carbs, what to eat before the start, and how much to drink at the Roxzone.

How many carbs do I need during a Hyrox race?

For finishes between 75 and 105 minutes, 30–45 g per hour is plenty — usually one or two gels taken on the run after a station. Under 75 minutes you can race on breakfast and a pre-start top-up alone; over 105 minutes aim for 45–60 g per hour.

What should I eat before a Hyrox race?

A low-fibre, low-fat breakfast of about 1–1.5 g of carbs per kilo 2–3 hours before the start (oats with banana and honey, a bagel, or rice with eggs), then a 20–30 g carb top-up with caffeine about 30 minutes before you go.

Should I carb-load for Hyrox?

A light one-day load of 6–7 g of carbs per kilo the day before is enough. Hyrox is too short for a multi-day marathon-style taper, and a heavy load can leave you feeling bloated on the sleds.

How much should I drink during a Hyrox race?

You can only drink at Roxzone passes, so plan in sips rather than bottles: roughly 350–600 ml per hour of racing depending on venue heat, taken as 100–200 ml sips on about half of your passes. Pre-hydrate with 500 ml of electrolyte drink in the two hours before the start.

Does this work for Doubles and Relay?

Yes. Doubles shortens the expected effort and lowers in-race fuel; Relay legs are short enough that the plan drops in-race gels entirely and reduces caffeine to 2 mg/kg.

Related tools

Hyrox nutrition appDaily targets that follow your hybrid training.Half marathon fuel calculatorPlan a 21.1 km race.Race plan calculatorAll race-day fueling tools.