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Hyrox Nutrition Strategy: What to Eat Race Week and Race Morning

Most athletes get their nutrition wrong and run out of fuel by station 5. Here is exactly what to eat and when.

By Mathias Berger · Last updated April 12, 2026

Overview

Nutrition is where most Hyrox athletes self-sabotage without realising it. You can be perfectly trained and still blow up at station 5 because you under-fuelled race morning or carb-depleted yourself trying to make weight. Get this right and it is worth 5 to 10 minutes off your finish time.

Race Week

Monday to Thursday of race week, increase carbohydrate intake by 20 to 30 percent above your normal diet. Rice, pasta, oats, bread, and potatoes are your primary sources. Cut back on high-fibre vegetables and legumes from Thursday onward to avoid GI issues on race day. Continue training as normal through Wednesday, then taper volume Thursday and Friday.

Race Morning

Eat 2 to 3 hours before your wave start. A solid race-morning meal is 80 to 100g of oats with banana and honey, or 3 to 4 slices of white toast with peanut butter and jam. Both are fast-digesting, sit lightly, and give you 4 to 6 hours of sustained energy. Avoid protein-heavy breakfasts on race morning - they slow digestion and can cause side stitches.

During Race

Most athletes do not need anything during a Hyrox race under 90 minutes. If your goal time is 90 to 120 minutes, carry one energy gel and take it between station 4 and 5. Sip water at every available station. Do not try anything in a race you have not practised in training.

What To Avoid

Avoid high-fat meals the night before - they slow gastric emptying. Avoid alcohol the entire race week, not just the night before. Avoid new foods or supplements on race day. Caffeine is fine if you use it in training - 3mg per kg bodyweight about 45 minutes before your wave is the standard protocol.

Sample Race Day Plan

6:00am: Wake up. 6:30am: Breakfast of 80g oats, banana, honey, coffee. 8:00am: Arrive at venue. 8:45am: Small snack if hungry - a banana or rice cake. 9:00am: Wave start. During race: water at every station. Post-race within 30 minutes: protein shake or chocolate milk plus a banana. Post-race meal within 2 hours: high-protein, high-carb meal.

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