Training for Hyrox? This is the Best Nutrition for Peak Performance

What is a Hyrox?

Hyrox is an indoor fitness competition where you run eight times 1 kilometre, interspersed with eight fixed workouts. Think sled push, burpees, rowing, and wall balls. It is a combination of strength, endurance, and perseverance. Unlike CrossFit, for instance, the format of Hyrox is always the same. This allows you to effectively measure and improve your performance. Whether you're participating in Hyrox in Rotterdam, Amsterdam, or elsewhere globally, the course is always identical.

Hyrox is accessible to athletes of all levels. You can participate solo or as a duo, in the Open or Pro division. Good to know: you don't need to qualify and there's no time limit. Over 98% of participants finish. Ready to race?

What to Bring to a Hyrox?

I'm going to do a Hyrox and I'm bringing...

The right equipment makes a world of difference. Wear sports clothing that breathes and dries quickly. Opt for a sturdy sports bra (for women), comfortable shorts or leggings, and a lightweight top.

Hyrox shoes are specially developed for grip on carpet and cushioning when running – ideal. Also, ensure you have a well-broken-in pair to prevent blisters. Gloves can help with grip (like during the sled pull), but are optional. A headband or wristband keeps sweat out of your eyes and off your hands.

Don't forget: water bottle, towel, dry clothes for afterwards, and possibly a light snack like an energy bar or protein shake for after the race.

What to Eat Before a Hyrox?

The days leading up to your race are all about carbohydrates. Why? Because in a 60 to 90-minute race, you significantly deplete your glycogen (the fuel in your muscles). By eating more carbohydrates 2-3 days in advance, you ensure your body has a full tank.

Here's how to do it smartly: start in the week before your race by gradually increasing your carbohydrates, while reducing the duration and intensity of your training. This is called tapering. On day 1 of the final week, eat about 3 grams of carbohydrates per kilogram of body weight. Build this up daily to 7 to 12 grams per kilogram of body weight on the day before the race. The effect is the same as a classic "carb load", but you avoid negative side effects like extreme fatigue or digestive problems. Do keep in mind that such high amounts of carbohydrates can temporarily cause bloating.

Good carbohydrate sources: pasta, rice, bread, oatmeal, potatoes, fruit, and sports drinks. Are you a woman? You may increase your total calorie intake slightly, as your body stores carbohydrates less easily.

The evening before Hyrox eat a light, carbohydrate-rich meal without too much fat or fibre. Think white rice with chicken and some vegetables or whole grain pasta with a light sauce.

On the day itself eat a easily digestible meal 3-4 hours before the start: for example, oatmeal with banana, a smoothie bowl, or pancakes with jam. Is your start very early? Then ensure a good meal the evening before and possibly have a banana or energy bar 1 hour before the race.

Hydration tip: Drink slightly more water 24-48 hours before the race and add electrolytes (for example, in the form of ORS or an isotonic sports drink). On the day itself: drink 350-500 ml 2-3 hours before the start, and another 200-300 ml just before the start.

What to Eat and Drink During the Hyrox Race?

Most recreational participants take 1 to 1.5 hours to complete a Hyrox. During the race, you lose a lot of fluid and energy. Fortunately, there are water stations in the Roxzone, usually after each workout. Take a few sips at each station.

Are you taking longer than 75 minutes? Then it might be wise to consume some extra carbohydrates during the race, like an energy gel or half a sports drink. Guideline: 30-60 g of carbohydrates per hour. Take this, for example, after rowing or burpees, where you can catch your breath briefly.

Practical tips: carry a gel in a flipbelt or pocket. Remember to drink water when consuming it, for proper absorption.