How to fuel for a Hyrox race

How to fuel for a Hyrox race

Move over CrossFit, Hyrox is here!

Hyrox has exploded onto the endurance scene — and for good reason. It’s the ultimate hybrid challenge: a combination of running and functional strength that tests your power, grit, and endurance. But with eight 1km runs broken up by sled pushes, wall balls, and burpee broad jumps, this event isn’t your typical endurance race. It demands a specific fuelling strategy that supports both stamina and explosive strength — especially for athletes prone to cramps or fatigue.

So, whether you’re chasing a personal best or just want to finish strong, getting your nutrition for Hyrox right can be the difference between crossing the line proud—or crawling across it. Here’s how to fuel up, stay cramp-free, and keep your energy where it needs to be for the entire race.

What is Hyrox, and why does it need special fuelling?

A Hyrox race combines eight 1km runs with eight functional strength stations. Think ski erg, sled push/pull, rowing, kettlebell farmer’s carry, and wall balls. It’s high heart rate, high sweat, and high output from start to finish.

Unlike a marathon or CrossFit WOD, Hyrox sits at the crossroads of strength and endurance. You need sustained energy for up to 90 minutes, explosive output during each station, and smart hydration to prevent fatigue or cramps — especially under the intense volume of reps and transitions. This is where proper nutrition for Hyrox comes into play.

Carbohydrate blends for hybrid performance

Carbohydrates are your main fuel source during Hyrox. But not just any carbs. Fast-release sugars might spike your energy, but they also lead to mid-race crashes. The key? A balanced blend that delivers steady energy without upsetting your gut.

That’s why we recommend using our Gel X Pro product as a quick, easy and convenient way to up your carbohydrate intake during such an intense event. Our recommendation is to take on gel serving prior to start and then every 20 minutes during the event. We then advise to use Fuel X prior and following the event to hydrate and to assist with your electrolyte intake, think pre-workout and hydration all in one. We recommend our Wild Berry Caffeinated offering for extra focus and energy. 

Add in electrolytes and magnesium to support muscle contraction and hydration, and you’ve got a powerhouse fuel for both the endurance and explosive elements of Hyrox.

Electrolyte balance: the secret weapon

Sweat rates vary, but one thing’s for sure — Hyrox will have you dripping. Losing too much sodium and potassium without replacing it can lead to electrolyte imbalance in endurance sports, a major cause of mid-race fatigue and cramps.

While many athletes turn to salt tablets, they often lack the full spectrum of electrolytes needed and can upset sensitive stomachs. In comparison, Fuel X Pro includes essential electrolytes, magnesium, and BCAAs to help you maintain salt balance and muscle function — without the risk of overloading on sodium or skipping key nutrients.

For those prone to muscle cramps, a single serve of CrampFix can be a lifesaver mid-race. Clinically tested and used by elite endurance athletes, CrampFix works rapidly by targeting the nerves that trigger cramping — not just masking the pain. And yes, it works faster than pickle juice.

Salt Tablets vs CrampFix vs pickle juice

If you’ve cramped in a race, you know how brutal it can be. The most common anti-cramp solutions — salt tablets, CrampFix, and pickle juice — each take a different approach.

  • Salt tablets: Replace sodium, but often too slowly to stop a cramp in real-time.

  • Pickle juice: Contains vinegar and sodium and may relieve cramps by stimulating nerve receptors in the mouth. But it’s not always practical, palatable or reliable mid-race.

  • CrampFix: Targets the same neural pathways as pickle juice, but in a concentrated, convenient shot—making it a faster and more effective option.

So, does pickle juice stop muscle cramps? Sometimes, yes — but CrampFix does it more efficiently and reliably. And if you're wondering, does salt cure cramps, only if the cause is sodium loss, and only if you take it before the cramp hits.

Female performance and fuelling smarter

Hyrox can be especially tough on female athletes, whose energy and hydration needs shift throughout their menstrual cycle. Proper nutrition for female athletes should include a balanced carb source, magnesium for cramp prevention, and hydration that avoids both overhydration and dehydration—two sides of the same dangerous coin.

That’s where Fuel X Pro shines. It’s packed with magnesium and amino acids to support recovery, lean muscle retention, and high-intensity performance. It also avoids gut-wrecking additives, making it ideal for athletes with sensitive stomachs.

Ready to nail your Hyrox event?

Hyrox isn’t just a test of strength and cardio — it’s a test of how well you fuel. Don’t leave it to chance. Choose nutrition that’s tailored for hybrid performance, built for both male and female physiology, and trusted by endurance athletes around the world.

Because when the sleds start pushing back — you’ll want every bit of help you can get. Visit Fixx Nutrition to learn more about fuelling for sports and what is required to do it right. 

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