Fuelling · 4 min read
Race-day fuelling, simplified
What to eat and drink before and during — Hyrox-specific, nothing fancy.
Fuelling for a 60–90 minute effort is simpler than the internet makes it. The golden rule: nothing new on race day. Rehearse everything in your Week 10 simulation.
Days before: eat normally, slightly more carbs, hydrate consistently. Race morning (2–3 h prior): familiar carbs plus a little protein — oats, banana, toast — and water. 30–60 minutes before: a small carb top-up if hungry, sip water and electrolytes. During: most first-timers only need water and electrolytes; a single gel is optional for the back half.
Keep it boring and familiar. Race day is not the day to experiment.
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