Race Day Protocol
Exactly what to take and when. Stop guessing on race day — this is the timing protocol competitive Hyrox athletes follow.
Night Before Race
Prep your body while you sleep
3–5 g with dinner
Take every day — timing doesn't matter much but consistency does. Race day is no different. More about creatine →
High-carb dinner
Pasta, rice, or potatoes. Fill your glycogen stores for the effort tomorrow. Avoid anything new, heavy, or greasy.
2–3 L water throughout the day
Start race day already hydrated. Don't chug water — spread it through the day.
Race Morning (2–3 h before start)
Top up your fuel, stay calm
60–80 g carbs + light protein
Oatmeal with banana and honey, toast with peanut butter, or rice cakes. Easy to digest. Nothing new.
3–5 g with breakfast (if not taken night before)
Daily loading dose. Skip if you already took it last night.
20–30 g protein (optional)
A small protein shake or yogurt. Not critical for race day performance, but helps if you struggle to eat solids early. Protein guide →
60 Minutes Before Start
Activate your system
200 mg caffeine (or pre-workout dose)
Caffeine peaks in blood at 45–60 min. Time it so you're peaking at the start line. Only use if you've practiced this in training. Never try pre-workout for the first time on race day. Pre-workout guide →
1 electrolyte tablet or 500 ml electrolyte drink
Pre-load sodium and potassium. Especially important in hot venues. Electrolytes guide →
1 energy gel if race is under 90 min for you
If you're an experienced runner expecting a fast time (<90 min), one pre-race gel gives you enough carbs to run on without mid-race nutrition.
During the Race
Keep the engine running
1 gel between stations 4–5 (midpoint)
This is approximately the 45–55 min mark for most athletes. Take during a run segment, not during a station. Isotonic gels (like SiS GO) don't need water. Gel guide →
Small sips at every water station
2–3 sips, not a full cup. Over-hydrating mid-race causes cramps and slows you down. Trust your pre-hydration.
Optional 2nd gel between stations 6–7 (if >90 min race)
If you're going over 90 minutes total, a second gel helps power through the sandbag lunges and wall balls. Skip if your race is under 90 min.
Within 30–60 Min After Finish
The recovery window — don't miss it
30–40 g protein immediately after
Your muscles are maximally primed for protein synthesis in the first 30–60 min post-race. A fast-absorbing whey shake is ideal. Protein guide →
60–80 g carbs to replenish glycogen
Banana, recovery bar, or a proper meal with rice/potatoes. Don't skip this — depleted glycogen causes the "post-race crash".
Electrolyte drink or tablet with plenty of water
You've lost significant sodium and potassium. Rehydrate with electrolytes, not just plain water — this is why legs cramp post-race.
Continue daily 3–5 g dose
Creatine aids recovery too, not just performance. Keep your daily loading dose going in the days after your race.
📋 Quick Reference Cheat Sheet
| When | What | Amount |
|---|---|---|
| Night before | Creatine + high-carb dinner + 2–3 L water | 3–5 g creatine |
| 2–3 h before | Breakfast (carbs + light protein) | 60–80 g carbs |
| 60 min before | Pre-workout / caffeine | 200 mg caffeine |
| 45 min before | Electrolytes | 1 tablet / 500 ml |
| Stations 4–5 | Energy gel #1 | 1 gel (25–30 g carbs) |
| Stations 6–7 | Energy gel #2 (if >90 min) | 1 gel |
| All run segments | Water station sips | 2–3 small sips |
| Within 30 min post | Protein shake + carbs | 30–40 g protein |
| Post-race | Electrolyte drink | Large bottle |