Eat a normal carb-rich dinner. Keep it familiar. Do not test a new gel, drink, or tablet.
HYROX, Fuelled/Race fuel plan
Fuel &
Hydration Planner
Set your race time, weight, sweat rate, and start time. Get a simple plan for breakfast, gels, fluid, salt, and the refill after the finish.
Race fuel target
45 g/hr
Based on a 100 min race. Try this in hard training before you use it on race day.
Pre-race meal120-160 g carb
During2 gels
Pack3 gels
Fluid500-750 ml
What to do with this
Carry salt with your fluid. Do not use plain water alone. Drink to stay steady, not to force the bottle down.
Eat 120-160 g carbs from foods you know sit well.
If you do not know your sweat rate, use a normal electrolyte drink. Check your sweat rate after your next hard session.
Take a small carb top-up only if you have used it in training. Use caffeine only if it is already normal for you.
Aim for about 45 g carbs per hour. Use about 2 gels. Pack 3 if gels are your only carb source. Carry 500-750 ml with electrolytes.
Weigh in before and after a hard session. Use that to set your refill number.
Gels
30 g carbohydrate, 2:1, 200 mg sodium; isotonic (no water needed)
30 g carbohydrate, 2:1 malto:fructose; carb stated on front
25 g carbohydrate, ~100 kcal; hydrogel; 6 ingredients; no colours/flavours/preservatives
Electrolytes
5 electrolytes per tab: Na 180, K 77, Cl, Mg 20, Ca + Vit C/B12; 2:1 carb; low sugar; hypotonic
Zero-sugar electrolyte effervescent
Electrolyte salt capsules; 100 caps; 132 g pack
Magnesium
Triple magnesium (bisglycinate, citrate, aspartate) + L-glycine, L-theanine, zinc; 6-in-1; stick packs
~340 mg elemental magnesium from ~2040 mg glycinate per 2-tab serving; chelated
Race-day rules
Nothing new on race day. Do not drink just to match sweat loss. Too much water can be dangerous. These are estimates for healthy adults. If you have a medical condition or a past heat issue, work with a sports doctor or dietitian.