Hyrox Nutritionist/Dietitian Guide to Peak Performance

In the last few years, you may have heard or seen the race called HYROX. The HYROX race is a fitness competition that combines running and functional strength exercises. It is a race that tests your endurance, power, and mental grit. HYROX athletes run 8 kilometers and compete in 8 different functional strength exercises.

Nutrition is essential for HYROX success. With the intensity of this race, athletes are advised to consume 17-20 calories per pound of body weight to support high-intensity training and prevent burnout. During HYROX training, you should consider working with a registered dietitian to develop a nutrition strategy to meet training demands and support muscle recovery.

Before You Start, Set Your Goals

If you are not familiar with the structure of HYROX, your first race will include eight 1-kilometer (km) runs and eight functional training workouts, alternating throughout the competition. The race is divided into eight zones; each zone includes a functional strength workout following a 1 km run. The functional training disciplines include: 1000-meter SkiErg, 50-meter sled push, 50-meter sled pull, 50 meters of burpee broad jumps, 1000-meter row, 200-meter farmer carry, 100-meter sandbag lunges, and wall balls, 100 reps for women with a 9-foot target and 100 reps for men with a 10-foot target.

When you sign up for your first HYROX race, it is important to define your performance goals to ensure you know what to focus on during HYROX training. These goals might include achieving a certain time for the whole race or working on specific form to reduce the risk of no-reps, which occurs when movement standards are not met. Keep in mind that your needs differ from those of other athletes, and preparation strategies, especially in nutrition, will vary based on factors such as height, weight, gender, age, current fitness level, and training experience. Setting realistic goals will help guide your training and ensure you approach your first HYROX event with a clear path.

Energy Systems: How HYROX Demands Fueling

The HYROX event is a true endurance competition because it blends sustained running with repeated, high-intensity functional strength exercises. This means your body must constantly switch between aerobic and anaerobic energy systems to keep you moving efficiently throughout the race.

Aerobic vs Anaerobic Energy Demands

When you hear the words “aerobic exercise,” think of air or oxygen. Aerobic exercise, such as running, produces energy by using oxygen and fuels longer, steady-state efforts. During race day, the aerobic energy system is used during the 1 km runs and during longer, sustained movements such as the farmers’ carry or sandbag lunges. Aerobic metabolism relies on carbohydrates and fats to produce energy and supports your endurance during race day.

The anaerobic energy system provides quick bursts of energy for high-intensity efforts that require power and strength. On race day, movements such as sled pushes, sled pulls, burpee broad jumps, and wall balls will utilize the anaerobic energy pathway. These exercise types require rapid energy production and mostly rely on glycogen stores for fuel. Glycogen stores are stored carbohydrates (glucose). In the days leading up to the HYROX competition, increasing carbohydrate intake will help increase glycogen, allowing sustained energy during race day.

During the HYROX race, switching between running and functional strength exercises requires athletes to constantly shift between aerobic and anaerobic systems. Proper nutrition will support your training volume, energy levels, stamina, and peak muscle recovery.

Carbohydrates

Carbohydrates are your body’s primary energy source for both shorter-duration, high-intensity efforts like functional exercises and longer-duration activities like running. For anaerobic exercises like the sled push/pull and burpee broad jumps, your body will tap into glycogen stores, a form of carbohydrate. This means it is essential for HYROX athletes to fuel with enough carbs in the days leading up to the race. Carbohydrates are also essential for aerobic exercises such as running. Adequate intake of easily digestible carbs before and during the race is important for providing quick energy and supporting sustained energy.

Protein

Protein is essential while training hard and helps support recovery. Developing a nutrition plan with a sports dietitian will help you figure out your unique protein needs. Protein helps maintain and build muscle mass, and it aids muscular repair and recovery. HYROX involves repetitive muscle use, which promotes muscle breakdown. Athletes should focus on protein intake to support endurance, strength, and reduce muscle breakdown.

Fats

Dietary fat isn’t talked about as much as carbs and protein in relation to athletic performance, but don’t underestimate its importance. As carbohydrate stores begin to decline, your body will start tapping into stored fat for energy. This typically occurs when glycogen stores are low or during longer endurance efforts that rely on the aerobic energy system.

Healthy fats like avocado, nuts, seeds, and fish are also important for the absorption of fat-soluble vitamins. Healthy fats also support hormone production, which can influence muscle mass, recovery, and optimal function.

Hyrox Nutrition: Daily Fueling Principles

Proper nutrition is key to success in HYROX. HYROX is a unique competition that combines endurance with repetitive high-intensity functional movements. Athletes’ main focus should be on eating a balanced diet while meeting macro targets that support their bodies, weight, and recovery.

Prioritize Carbohydrates for High-Intensity Training

Carbohydrates are the center of HYROX nutrition. It’s no secret that training sessions for HYROX and race day will be challenging. Your carb intake will dictate how well you perform during training and on race day. Consuming adequate carbohydrates throughout the day will help you maintain energy and stamina.

In general, HYROX athletes should consume between 5-7g of carbohydrates per kg of body weight per day. However, the level at which you are training and the performance you expect will dictate how many carbs your body needs. Personalized advice from a Registered Dietitian can be helpful for identifying macro targets that work for you.

Below is a general guideline of what type of carbs to have and when:

Ensure Adequate Protein for Muscle Repair

Protein is essential for muscle repair, recovery, and adaptation to training. The repetitive exercises and endurance needed to be successful in this competition place repeated stress on muscles. This makes adequate protein intake extremely important.

HYROX athletes should consume 1.2-2 g of protein per kg of body weight. For example, a woman weighing about 165 lbs should consume 90-150 g of protein per day. This range supports muscle protein synthesis, helps reduce muscle breakdown, and promotes muscle recovery. Aim to distribute protein evenly across meals to further support muscle protein synthesis.

Protein Sources to Add:

• Poultry
• Lean Ground Beef
• Steak
• Fish
• Cottage Cheese
• Greek Yogurt
• Tofu
• Seitan
• Legumes
• Protein Drinks or Powders
  
  

Include Healthy Fats for Recovery and Hormone Support

Overall, eating well-rounded meals that contain protein, carbohydrates, and healthy fats can help support you for high-intensity training. Dietary fats are crucial in supporting your energy needs during longer endurance exercises such as running. Typically, your body will tap into fat stores once carbohydrate (glycogen) stores are depleted.

Healthy fats also aid in hormone production, help regulate inflammation, and boost the absorption of fat-soluble vitamins such as A, D, E, and K. Many athletes should aim for a total fat intake between 20% and 35% of total calories. Depending on your calorie targets, the amount of fat will vary. It is important to note that keeping fat intake low before race day helps avoid digestive distress. Working with a sports dietitian can help you fine-tune a nutrition plan that supports your training volume.

Fat Sources to Add:

• Nut Butters
• Nuts/Seeds
• Avocado
• Fatty Fish
• Dairy Products
• Olive Oil
• Avocado Oil
  
  

Race Day: Nutrition Strategy for Success

You have been training hard, and now it is race day. Below are key takeaways of HYROX nutrition to help you reach the finish line.

Benefits of Consulting a Dietitian

HYROX places significant demands on your body, and good sports nutrition can optimize your performance and help you recover faster. Athletes will benefit from seeing a dietitian to help them fuel properly. Signs and symptoms of inadequate nutrition during training may include: constant fatigue or low energy, dizziness, headaches, declining performance, poor muscle recovery, recurring minor injuries, frequent illness, and a constant feeling of hunger or difficulty concentrating.

Athletes can also benefit from seeing a registered dietitian if they need help managing a preexisting condition while training for HYROX, such as celiac disease, irritable bowel syndrome, or have dietary restrictions such as vegetarian or vegan. Working with a qualified professional ensures that fueling strategies are both effective and sustainable for long-term athletic development.