Fuelling for Hyrox

You’ve seen it on your social feed: the gritty blend of running and functional fitness that is taking the global fitness community by storm. It’s called Hyrox, and it’s one of the most accessible yet demanding fitness races in the world. By combining an 8-kilometer run with 8 functional workouts, it creates a unique challenge that tests every facet of your athletic ability.

But to conquer the rower, the sled push, and the wall balls, you need more than strength and endurance. You need a smart, simple fuelling strategy.

A Hyrox race is a test of your body’s ability to be a hybrid engine. It constantly switches between sustained aerobic effort during the runs and explosive, anaerobic power during the functional stations. This rapid toggling places immense demands on your glycogen stores – your body's most readily available source of energy.

Carbohydrates

Unlike a marathon, where the effort is relatively steady, Hyrox is a series of intense, full-body efforts that burn through carbohydrates at an accelerated rate. Research on Hyrox athletes shows median finish times of ~86 minutes at ~80% HRmax, with average blood lactate levels more than 50% above the lactate threshold – conditions that make carbohydrate fueling essential. Research on Hyrox athletes suggests that to maintain performance and avoid hitting the wall, an intake of 30-90 grams of carbohydrates per hour is optimal.

Electrolytes

Just as critical is sodium, the primary electrolyte lost in sweat. Sodium is essential for maintaining fluid balance, supporting nerve communication, and preventing the muscle cramps that can derail a race during a heavy sled push or a set of lunges.

Mental Performance

Carbohydrates and electrolytes don’t just power your muscles – they also fuel your brain. Studies show that carbohydrate and electrolyte intake helps sustain mental clarity, reaction time, and decision-making. In Hyrox, that means staying sharp enough to nail precise, powerful movements like wall balls or a sled push when fatigue is setting in.

Fuelling for Hyrox doesn’t need to be complicated. The goal is to provide your body with a steady stream of easily digestible carbohydrates and electrolytes. Given the intensity and structure of the race, a liquid fuelling strategy is the most efficient and practical approach.

Ryan Douglas is an Olway™ Athlete balancing the demands of both marathon running and Hyrox. He ran a 2:40 at the Boston Marathon in April and recently broke the 1-hour barrier in Hyrox, placing top-20 at the Hyrox World Championships. For Ryan, training simultaneously for both events has its similarities—but there’s no doubt it demands a lot of time and energy.

Ryan takes fuelling seriously in training and on race day. He consistently trains his fuelling strategy by consuming 2 servings of Olway™ Performance Drink Mix per hour, helping his body adapt to carbohydrate intake and ensuring he has the energy to perform. With a demanding training and work schedule, Ryan also leans on Thryve ready-to-eat meals to support recovery.

Look out for Ryan at the upcoming Hyrox in Toronto. His goal is to go sub-58-minutes.

Hyrox is a challenge of will and work. By giving your body the consistent, efficient energy it needs, you can get more out of your training and perform better on race day.