Nutrition for Hyrox
Hyrox mixes running and strength, so training days vary more than a single-sport plan. Sweatmeal sets the target from the session you did.
Who this is for
Hyrox and hybrid athletes who log sessions through a wearable, Strava or Apple Health.
Three common problems
Hybrid weeks do not average out
A run day, a lifting day and a mixed session each need different fuel.
Race-week and race-day eating
Whether to carb-load depends on how long you expect to take, and the day-of timing is easy to miss.
Protein for the strength half
Protein set per kilo of raw bodyweight misjudges lean and heavier athletes alike.
How Sweatmeal handles them
Targets from the session
Calories and carbs follow the burn your wearable measured, so a run day and a lifting day differ.
Protein from lean mass
Protein is set per kilo of fat-adjusted weight, and rises when you are in a deeper deficit.
Race calendar
Add the race date and the carbohydrate floor lifts around it. The Hyrox guide covers timing by finish time.
The method is on the methodology page. Targets, wearable sync, trends and the race calendar are free; logging and the AI coach are Pro.