How to fuel for Hyrox - 7 Day Plan for Training, Taper & Race Day
Hybrid racing rewards the athlete who fuels as intentionally as they train.
Hyrox blends steady aerobic work with functional strength and muscular endurance. Your nutrition needs shift through the week: build, taper, race, recover.
This plan prioritises predictable, gut‑friendly foods with adequate protein so you arrive primed, not puffy.
Hyrox Weekly framework
Mon–Wed (build):
Normal training, balanced macros; hit 1.6–2.0 g/kg protein.
Thu–Fri (taper):
Reduce training load, slight carb emphasis, reduce fibre/fat; keep protein steady.
Sat (race):
Familiar foods only (you should test what you eat on a heavy training day prior to race day); small, regular fuel; electrolytes.
Sun (recovery):
Some active recovery & stretching, protein + carbs; antioxidants; rehydrate.
Related: Hyrox vs CrossFit: Fuel for Maximum Performance →
Detailed 7‑day food diet
Mon–Tue:
-
- Breakfast: Eggs + sourdough + greens
- Snack: Roam bar / yoghurt + fruit
- Lunch: Chicken, quinoa, veg
- Snack: Roam bites / oatcakes + nut butter
- Dinner: Salmon, potatoes, broccoli
Wed (last hard session):
-
- Follow similar main meals as Mon-Tues
- Pre-session: Roam bar + rice cake
- Postsession: Roam bar + fruit or chocolate milk
- Dinner: Beef stir‑fry + rice
Thu–Fri (taper):
-
- Emphasise easy carbs (white rice, oats, potatoes).
- Keep veggies cooked/low‑fibre.
- Maintain protein with Roam; avoid new foods/supps.
- Friday evening keep protein light and simple. IE grilled chicken breast
Sat (race day):
-
- 3h pre: Porridge + honey + Roam bites
- 30–60m pre: Rice cake + banana + a little nut butter; sip electrolytes
- During (if needed): A few sips of carb drink only
- Post: Roam bar + fruit + fluids
Sun (recovery):
-
- Protein + carbs
- Colourful veg, berries;
- Hydrate and get good quality sleep.
Read more in‑depth: Carbohydrates for performance →
Extra performance tips
- Practise your race‑day breakfast on training days.
- Test out a few options and keep a note of how you felt pre, during & post training.
- Keep pre‑event snacks low fibre, low fat.
- Nothing to upset the stomach
- Pack two Roam bars - one for pre, one for post.
