Free · takes about 90 seconds
Fuel your Hyrox right.
Get your personalised race-day calorie burn, fuel timing and macro targets - built for Singles, Doubles and Relay.
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About you
Your stats and running PBs so we can dial in your pace.
Your running PBs
Your 5km time is the minimum. Add a 10km for a more accurate pace estimate (10k carries more endurance signal).
Your race details
Format, division, and how fast you expect to finish.
Your fuel plan
Station breakdown
Your race-day fuel plan
The golden rule: never try a new food, gel, drink or supplement on race day. Trial everything in training - ideally weeks before race day so your gut has time to adapt.
Hyrox fuelling, answered
How many calories do you burn in a Hyrox race?
Most athletes burn roughly 1,000–2,000 kcal, depending on bodyweight, finish time, format and division. A heavier athlete racing Singles for 90+ minutes sits at the top of that range; Doubles and Relay athletes burn less because the work is shared. The calculator above estimates your personal burn station by station - Ski Erg, Sled Push, Sled Pull, Burpee Broad Jumps, Row, Farmers Carry, Sandbag Lunges and Wall Balls - plus your 8km of running.
What should I eat the day before a Hyrox?
Carb-load at around 7g of carbohydrate per kg of bodyweight, spread across all three meals plus snacks: pasta, rice, potatoes, white bread, oats, ripe bananas. Avoid high-fibre veg, beans, lentils, fried food and alcohol. Sip water steadily all day - aim for pale-yellow urine by bedtime.
What should I eat on race morning?
A familiar, low-fibre meal of about 1.5g carbs per kg, 3–4 hours before your start - oatmeal with banana and maple syrup, white toast with jam, or a bagel. Then a 30g fast-carb top-up 15–30 minutes before the gun: a banana, an energy gel with water, or 250ml of sports drink.
Do I need gels during the race?
Around 60–75 minutes of racing: one gel near the Row (station 5 of 8) is usually enough. Past ~90 minutes, aim for roughly 60g of carbs per hour after the first 45 minutes - typically 2–3 gels, always with water, never with sports drink. And the golden rule: nothing new on race day.
What about Doubles and Relay?
Doubles: you split each station with your partner but both run the full 8km - the calculator lets you set your share of each station. Relay: you run 2km and do your chosen stations, so your burn is smaller and your pre-race fuel should be timed to your start window, not the gun.
How accurate is this calculator?
Station intensities were calibrated against real race results rather than generic estimates, and the fuelling formulas follow standard sports nutrition guidance (7g/kg carb load, 1.5g/kg pre-race meal, ~60g carbs per hour in-race). It's guidance for healthy recreational athletes, not medical advice - for specific conditions, talk to your GP or a registered dietitian.