Should you eat and drink during HYROX? We take a look at an optimal approach to fueling and hydrating your HYROX race...
"}},"slug":"how-to-fuel-and-hydrate-a-hyrox-competition","blogTags":"Nutrition","featuredPost":false,"author":{"name":"Tash Cooper-Smith","slug":"tash-cooper-smith","facebookHandle":null,"twitterHandle":null,"instagramHandle":"https://www.instagram.com/tash.cs/","linkedInProfile":"https://uk.linkedin.com/in/natashacoopersmith","stravaProfile":null,"bio":{"childMarkdownRemark":{"html":"Tash studied Sport and Exercise Science at the University of Birmingham, where she gained first-hand research experience in the lab. She then completed her Masters, which focused on endurance fueling and carbohydrate metabolism.
\nTash's first paper: Personalised carbohydrate feeding during exercise based on exogenous glucose oxidation: a proof-of-concept study was published in the BMC Performance Nutrition Journal in April 2025.
\nAs a competitive triathlete herself, Tash’s passion for fuel and hydration developed through experimenting with strategies during training and racing to maximise her own performance. She thoroughly enjoys staying up to date with the latest research and participating in energy-sapping exercise trials with PF&H to progress the team’s resources and expertise.
\nWhen not in the lab, she's busy racing herself. She won her age group at IRONMAN 70.3® Weymouth before bagging a top-ten finish at the IRONMAN 70.3® World Championships in New Zealand in 2024.
"}},"title":"Sports Scientist","headshot":{"file":{"url":"//images.ctfassets.net/428xzyjdw7rf/4EkmSCQ6xFYRN9i1o30dRa/f28ba2a50dee8d7f9352231b7251a1b1/Tash-Square.webp"}}},"scientificallyReviewed":null,"image":{"resize":{"src":"//images.ctfassets.net/428xzyjdw7rf/4KuJD7zsxVESjby4V0yrVo/c2d07718e02221cee4a654e8cf3be143/IMG_74201-ezgif.com-resize.jpg?w=1200&h=630&q=70&fit=fill","width":1200,"height":630}},"socialMediaImage":null,"body":{"childMarkdownRemark":{"excerpt":"HYROX arenas are a sweaty battleground of sled pushes, burpees and athletes who seem to have a t-shirt allergy 😜 In all seriousness, the high intensity effort…","html":"HYROX arenas are a sweaty battleground of sled pushes, burpees and athletes who seem to have a t-shirt allergy 😜 In all seriousness, the high intensity effort required to complete a HYROX means it’s vital that you go into your races with a fuel and hydration strategy that’ll help you maintain your performance.
\nSo, it’s no surprise that a growing number of HYROX competitors are reaching out to our Athlete Support Team for guidance on how to approach fueling their competitions…
\nFor the uninitiated, HYROX is a unique blend of endurance and strength, featuring eight rounds that each consist of a one-kilometre run followed by a functional workout station. Finish times range from ~55 minutes for the elites to around three hours for those grinding it out, with the ‘average competitor’ clocking in at just under 90 minutes.
\nMel, from our Athlete Support Team, completed a HYROX race in 70 minutes and her average heart rate was 154bpm, which is ~96% of her maximum heart rate of 161bpm. That kind of sustained effort is comparable to running a half marathon or smashing out a sprint-distance triathlon, where glycogen stores are key to performance.
\nThe constant switch between running and high-intensity efforts forces your body to toggle between aerobic and anaerobic metabolism, making carbohydrate availability crucial. Once your glycogen stores run low, fatigue kicks in, power output drops, and suddenly the rowing station starts to feel like a very long grind...
\nGiven HYROX events typically last between 1-3 hours, a strategic approach to your carb intake can help maintain your energy levels by delaying glycogen depletion. Fuel Tips: Race duration: <75 minutes Race duration: 75 minutes – 2 hours Race duration: >2 hours By fine-tuning your fuel and hydration strategy, you’ll keep your energy levels high, your power output steady, and your burpees looking (relatively) strong all the way to the finish. As tempting as it can be after a HYROX, recovery isn’t just about lying on the floor. A proactive approach to refueling and rehydrating can have a positive impact on how you’re able to bounce back from an event… Fuel: Rebuild and Replenish Refueling quickly will help repair damaged muscles and replenish your energy stores. A mix of simple carbohydrates, like glucose and fructose, helps restore both muscle and liver glycogen more efficiently. Delaying carbohydrate intake can negatively impact both recovery and subsequent performance, so don’t wait too long before getting food in. If you plan to train again soon, planning a more aggressive refueling strategy will help replace glycogen stores rapidly. Hydration: Replace What You Lost Most athletes finish HYROX dehydrated. PF&H COO, Jonny Tye carried out some sweat rate testing during his race simulation sessions and found that he loses 2-2.5L of sweat per hour. So, you’re basically leaving a small puddle of yourself behind. Replacing lost fluids with electrolytes, not just water, is key to recovering properly. Finally, to give you an insight into how different athletes have fueled and hydrated their HYROX races, I’ve shared some case studies: If you need help tailoring your plan for your HYROX race, you can book a free one-to-one video call with one of our team, or drop us an email at hello@fandh.com.Should you eat and drink DURING a HYROX?
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\nHow to fuel different race durations
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\nPost-HYROX recovery
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\nFurther reading:
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