Most HYROX races take between one and two hours. That is long enough that fuelling matters, but short enough that you do not need a complicated plan. Get the basics right and you will not run out of energy.
This is general guidance. If you have a medical condition or specific dietary needs, speak to a qualified professional.
The day before
Eat normal meals with a good amount of carbohydrate: rice, pasta, bread, potatoes. There is no need to eat huge amounts. Avoid anything unusual or very high in fibre or fat that might upset your stomach.
Race morning
Eat a familiar meal two to four hours before your start. Carbohydrate-based and easy to digest: toast, oats, a bagel, a banana. If your start is very early, eat something smaller closer to the time.
The hour before
A small snack if you feel hungry: a banana, a sports bar, or a gel. Sip water or a sports drink.
During the race
Many racers do not eat or drink during HYROX, especially if they finish within about 75 minutes. For longer races, a gel or sports drink partway through can help. If you plan to use one, try it in training first. Water stations may be available; check the event information.
Caffeine
Many people find caffeine helps. If you use it, take an amount you are used to, about 30 to 60 minutes before the start. Do not try it for the first time on race day. See caffeine before a race.
After the race
Eat and drink within an hour or so: something with carbohydrate and protein. A proper meal later helps recovery. See recovering from HYROX.
Practise it
The most important rule is to practise your race-day food in training. Eat the same breakfast before a hard session or simulation and see how it feels.
Hydration
Drink normally in the days before. On race morning, drink with breakfast and sip until the start. More in hydration for an indoor race.