The HYROX Performance Stack: Complete Fuelling Guide for Hybrid Racing

The HYROX Performance Stack: Complete Fuelling Guide for Hybrid Racing

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Complete Fuelling Guide for Hybrid Racing

8 kilometres of running. 8 brutal workout stations. 60-90 minutes of non-stop hybrid intensity.

HYROX isn't CrossFit. It's not a marathon. It's all of them combined into one relentless race format that's exploding across Ireland and Europe.

Most HYROX athletes fuel like runners or train like Cross Fitters. Both approaches fail. Here's why - and what actually works.

What Is HYROX?

HYROX is a standardised global fitness race. Same format everywhere. Same equipment. Same distances.

8x 1km runs alternating with 8 workout stations:

  1. 1km Ski Erg
  2. 50m Sled Push (102kg men / 78kg women)
  3. 50m Sled Pull (103kg men / 78kg women)
  4. 80m Burpee Broad Jumps
  5. 1km Rowing
  6. 200m Farmers Carry (2x24kg men / 2x16kg women)
  7. 100m Sandbag Lunges (20kg men / 10kg women)
  8. 75/100 Wall Balls (6kg/4kg ball)

Why HYROX Needs Different Fuelling

Not a marathon: You need explosive power for sleds and wall balls.

Not CrossFit: HYROX lasts 60-90 minutes continuously. CrossFit WODs are 5-20 minutes.

Not powerlifting: Strength work happens whilst fatigued from running.

The Complete HYROX Stack

1. Creatine Monohydrate 300g - Explosive Power

Why HYROX Athletes Need It:

Sled pushes, pulls, wall balls, and burpee broad jumps require explosive ATP. Station 2 happens after 2km running. Station 7 after 7km plus 6 stations. Without creatine, power output drops significantly.

What It Does:

  • Increases ATP: More fuel for explosive movements
  • Maintains Power: 5-15% improvement in strength
  • Faster Recovery: Between efforts

Real Impact: 10s on sled push + 15s on sled pull + 20s on wall balls = 45 seconds off total time.

How To Use: 5g daily. Loading optional: 20g/day for 5-7 days.

✅ Suitable for ages 16+

2. Pure Hydrate Pro 800g Lemonade - Race Fuel

Why HYROX Athletes Need It:

60-90 minutes continuous effort. 800-1200 calories burned. 1-2 litres sweat lost. HYROX rules don't allow your own nutrition during race. You must pre-fuel properly.

What It Provides:

  • Carbs (35g per serving): 2:1 glucose/fructose for sustained energy
  • Electrolytes: Sodium (400mg), Potassium (100mg), Magnesium (60mg), Calcium (120mg)
  • Caffeine (40mg): Focus without jitters
  • B-Vitamins: Energy metabolism
  • Isotonic: Rapid absorption

Race Protocol:

2-3 hours before: 80g (2 servings) in 1L water, sip over 30-45 min

30 minutes before: 40g in 500ml water

Post-race: 40g to kickstart recovery

Why It Works: 110g total carbs pre-race. Combined with carb-loading, enough fuel for 60-90 minutes.

✅ Suitable for ages 12+ (contains caffeine)

3. EAA + Electrolytes 360g - Training Fuel

Why HYROX Athletes Need It:

Training sessions: 1km run + Ski Erg + 1km run + Sleds = 60-90 minutes. Body breaks down muscle for fuel. Training 4-6x per week creates constant damage.

What It Provides:

  • L-Leucine (2400mg): Triggers muscle protein synthesis
  • BCAAs (3600mg): Prevents muscle breakdown
  • Complete EAA: All 9 essential amino acids
  • Electrolytes: Sodium, Potassium, Magnesium, Calcium
  • Coconut Water (350mg): Natural electrolytes

How To Use:

During 60+ min training: 12g in 500ml, sip throughout

Post short sessions: Immediately after

Why Not Race Day: Zero carbs = perfect for training but race needs carbs. That's why Pure Hydrate Pro for race day.

✅ Suitable for ages 15+

4. Brave Blast Pre-Workout 330g - Race Ignition (18+)

Why HYROX Athletes Need It:

Race day nerves. Early starts. 60-90 minutes maximum effort ahead. Need physical and mental readiness.

What It Provides:

  • Caffeine (200mg) + L-Theanine (250mg): Focus without jitters
  • Citrulline Malate (5g): Blood flow, delays fatigue
  • Beta-Alanine (2.5g): Buffers lactic acid
  • Creatine (2g): Additional power

Race Protocol: 45-60 minutes before wave starts.

Important: Test in training first. Beta-alanine causes harmless tingling. This is in addition to Pure Hydrate Pro.

⚠️ Age 18+ only (200mg caffeine)

5. Whey Protein 900g - Recovery

Why HYROX Athletes Need It:

HYROX training creates massive muscle damage. Endurance running + strength work. Training 4-6x per week = constant breakdown.

Protein Need: 1.6-2.2g per kg daily. For 75kg = 120-165g = 5-7 chicken breasts daily.

What It Provides:

  • 23g protein per serving
  • Fast absorption (30 minutes)
  • Complete amino acids
  • Reduces soreness

How To Use: 30g post-training, post-race, between meals.

✅ Suitable for ages 15+

6. Magnesium 375mg - Sleep & Recovery

Why HYROX Athletes Need It:

Training 4-6x per week creates massive stress. Sleep is when body repairs. You lose 15-40mg magnesium per litre sweat. 90-minute training = 100mg+ gone.

What It Provides:

  • Magnesium Malate (225mg): Energy production
  • Magnesium Bisglycinate (150mg): Sleep quality
  • Total 375mg: Replaces losses + supports recovery

How To Use: 4g before bed nightly. Raspberry flavour.

✅ Suitable for ages 15+

Complete HYROX Timeline

Daily:

  • Morning: Creatine 5g
  • Before bed: Magnesium 4g

Training Days:

  • During 60+ min: EAA + Electrolytes 12g
  • Post-training: Whey Protein 30g

Race Day:

  • 2-3 hours before: Pure Hydrate Pro 80g
  • 60 minutes before: Brave Blast Pre-Workout
  • 30 minutes before: Pure Hydrate Pro 40g
  • Post-race: Pure Hydrate Pro 40g + Whey 30g

HYROX Questions Answered

Can I eat during HYROX?

No. HYROX rules don't allow your own nutrition during race. This is why pre-fuelling with Pure Hydrate Pro is critical.

Should I carb-load?

Yes. Day before: 6-8g carbs per kg body weight. For 75kg = 450-600g carbs. Focus on white rice, pasta, potatoes.

What about caffeine tolerance?

Pure Hydrate Pro: 40mg per serving (80mg total pre-race). Pre-workout adds 200mg. Total 280mg. If caffeine sensitive, skip pre-workout.

When start creatine?

Minimum 2 weeks before race. Ideally 4+ weeks for full saturation. Take 5g daily, every day.

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⚠️ Important Safety Information

Age Restrictions

Brave Blast Pre-Workout is intended for adults aged 18 years and over due to caffeine content (200mg).

Pure Hydrate Pro contains caffeine (40mg per serving) - not recommended for children under 12 or pregnant women. Suitable for ages 12+.

Creatine is suitable for ages 16+. Whey Protein, EAA + Electrolytes, and Magnesium are suitable for ages 15+.

Medical Consultation Required

Consult your doctor or healthcare professional before use if you:

  • Are pregnant or breastfeeding
  • Have any existing medical conditions
  • Are taking any medications (particularly blood pressure medication)
  • Have allergies to any ingredients
  • Are scheduled for surgery (discontinue use 2 weeks prior)

General Warnings

  • Do not exceed the recommended daily dose
  • Food supplements should not be used as a substitute for a varied and balanced diet
  • A varied and balanced diet and healthy lifestyle are important
  • Keep out of reach of children
  • Store in a cool, dry place away from direct sunlight
  • Do not use if seal is broken or damaged

Specific Product Warnings

Brave Blast Pre-Workout: Contains 200mg caffeine. Not suitable for caffeine-sensitive individuals or evening use. May cause harmless tingling from beta-alanine.

Pure Hydrate Pro: Contains caffeine (40mg per serving). Test during training before race day use.

Creatine: Ensure adequate hydration when using. May cause water retention (this is normal and beneficial).

For complete safety information, please visit our Supplement Safety & Legal Information page.

These statements have not been evaluated by the Food Safety Authority of Ireland (FSAI) or the European Food Safety Authority (EFSA). These products are not intended to diagnose, treat, cure, or prevent any disease.

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