Hyrox & Endurance
Hyrox is a 60–90 minute high-intensity race: 8 × 1 km runs interleaved with 8 functional stations. The metabolic demand is closer to repeated 800m intervals than steady-state cardio.
Core stack
| Supplement | Dose | When | Why |
|---|---|---|---|
| Whey protein | 25–40 g (target 1.6–2 g/kg/day total) | Post-training | Endurance athletes still need protein. |
| Creatine monohydrate | 3–5 g/day | Daily, year-round | Not just for lifters — helps sled pushes, wall balls, burpees (any short-rest, high-effort station). |
| Electrolytes | 2–3 sachets/day; sip 500–1,000 mg sodium/L through the race | Daily + intra-race | High sweat loss; pure water is a mistake at race intensity. |
| BCAAs | 5–10 g | Long training sessions | Helpful around extended sessions. |
Race-day notes
- Carbs: 1–2 g/kg, 2–3 h pre-race + 30–60 g intra. Glycogen drives the engine.
- Caffeine: 3–6 mg/kg, 45–60 min pre-race — use what has been trained with, never a new dose on race day.
- Hydration strategy — sodium load through the race, not just water.
Foundations
- Train the nutrition strategy. Never test new gels, caffeine doses, or fueling protocols for the first time on race day.
- Test ferritin and vitamin D with a doctor — most plateaus are deficiencies, not training problems.
- Sleep, then carbs, then hydration.