HYROX race day is equal parts strategy, stamina and smart prep — here’s how to fuel, hydrate and stay calm, according to a PT who knows the course inside out.
If you’re gearing up for HYROX London (4-7 December), you already know it’s not your average endurance event. It blends sustained aerobic effort with short, sharp anaerobic bursts — the trolley dash of fitness races.
PT Eryn Barber from The Fitness Group explains that “both your aerobic and anaerobic energy systems are hard at work during a HYROX event”, with the anaerobic system firing during the big-ticket moments like sled pushes and burpee broad jumps.
Her advice is to arrive at the start line energised, settled and confident — because your preparation in the final 24 hours can make all the difference.
Read more: Training for HYROX? These are the best gyms and classes for 2025
What to eat for HYROX
Eryn stresses the importance of topping up glycogen stores without feeling weighed down. “Your aerobic system dominates most of the race, so maximising muscle glycogen is essential,” she says.
The day before, she recommends focusing on high-carbohydrate, moderate-protein meals while keeping your fibre intake low. Go for something like a simple pasta dish with lean protein — something familiar, easy to digest and not overly heavy.
She adds that high-fibre foods can cause issues once intensity ramps up, and fats can “slow digestion and make you feel sluggish on race day”.
On the morning of the event, Eyrn advises another carbohydrate-rich meal around two to three hours before your start time. Think porridge or toast with jam — nothing too experimental.
Then, roughly half an hour before the race, a quick hit of fast-digesting carbs such as a banana or an energy gel can help maintain energy levels, provided you’ve tested it during training.
Read more: High-protein veggie recipes from a celebrity chef
Best gels and electrolytes for HYROX
Eryn is a fan of using gels strategically. “Taking a gel 30 minutes before the event is a simple way to get fast-acting energy,” she says, pointing to products like Science in Sport Beta Fuel and Maurten Gel 100 for their high-carb content and steady-release feel.
Hydration, she notes, is just as crucial: “You’ll sweat heavily during HYROX, so replacing sodium and other minerals is vital.”
She suggests checking hydration by aiming for pale yellow urine pre-race, then sipping electrolytes throughout rather than knocking back large amounts of water.
Those who sweat more or lose more salt may benefit from higher-sodium supplements such as Precision Hydration, while lighter sweaters may find water or low-sodium tabs sufficient.
Read more: ‘I tested 6 different running gels — this is the one I’m going to use on my half marathon’
What to wear for HYROX
There’s no official uniform for HYROX, and Eryn is clear that comfort is key.
While many athletes opt for fitted kit like cycling shorts and sports bras, she insists it’s all about what makes you feel confident and capable.
A lightweight tee, flexible shorts or leggings and a solid pair of running trainers with cushioning and stability are her essentials — especially since so much of the race is spent transitioning between running and high-impact functional movements.
Read more: Training for HYROX? Shop the must-have clothes and accessories
How to channel your nerves on HYROX race day
Pre-race jitters are normal, but Eryn says routine is your secret weapon. “Create and practice your event-day routine,” she advises.
Eat the same breakfast you’ve trained on, wear the same kit and follow a warm-up that’s already proven to work for you.
Pair that with a playlist that fires you up without tipping you into chaos — tracks that energise rather than overwhelm — and you’ll arrive at the start line feeling steady, focused and ready to go.
Living360’s top HYROX product picks
If you’re gearing up for race day or fine-tuning your hybrid training, these standout picks will help you move faster, recover better and stay organised from the first station to the last.
Best HYROX bag: Built For Athletes Medium 25L Gym Backpack
A minimalist’s dream: this backpack is compact, structured and surprisingly spacious.
With smart compartments and a tough, wipe-clean shell, it keeps your kit neat whether you’re commuting to sessions or stepping onto the event floor.
Best HYROX bra: Lululemon Energy Bra
A cult favourite for good reason. Medium support and a smooth, flexible fit make it ideal for hybrid training — and comfortable enough to wear all day.
Best HYROX top: Janji W’s Circa Daily Muscle Tank
Feather-light and breathable, perfect for layering or flying solo.
It dries in a flash and feels barely there, which is ideal for sweaty intervals and warm race venues.
Best HYROX bottoms: Sweaty Betty Power Gym Leggings
Sculpting, sweat-wicking and reliably squat-proof, these leggings thrive in every station.
The handy side pocket can hold your phone or gels, too.
Best HYROX trainers: PUMA x HYROX Deviate NITRO 3 Running Shoes
Created in collaboration with HYROX, these trainers deliver race-ready rebound and cushioning.
They’re a great match for athletes who want responsive support without the extra weight.
Best HYROX energy gel: SIS GO Isotonic energy gel
Light, refreshing and easy on the stomach — plus, it comes in a variety of flavours to keep things interesting.
Perfect for anyone who struggles with heavier, sticky gels, but still wants a reliable energy boost.
Feature image: Canva
