A Hyrox nutrition plan: fuel the training, not a diet

A Hyrox week asks for two things that pull in opposite directions: enough running volume to hold a pace with tired legs, and enough strength work that the sled, the carries and the wall balls do not end your race. Both are paid for in energy, and the compromised-running sessions are the ones people most reliably under-eat for.

That is why this is not a weight-loss page wearing a sports vest. Your goal still decides the direction — plenty of athletes want to arrive lighter — but the floor is set by the training, not by the smallest number you can tolerate.

Your protein target sits in the 1.6–2.0 g per kg band: that is the band GetMyCoach uses for a performance goal, and a Hyrox goal resolves to exactly that. It is set from your bodyweight and your goal, and it does not get adjusted up and down day by day — protein is the part of the plan that should be boring.

Your calorie target starts from your body data and the kind of day you have outside training, and the energy your plan demands is added on top as a weekly average rather than a daily swing. The remaining calories are split carb-forward, because the running and the erg work are paid for in carbohydrate, not in good intentions.

What you do not get is a number you should take from this page. There is no universal Hyrox calorie figure, and a page that hands you one is guessing about your bodyweight.

It shows what is left of today's calories and protein — the number you make decisions with at 6pm, not a report you read at midnight.

You log food by describing it in plain language, scanning a barcode or photographing the plate; an AI estimate is labelled as an estimate and you can correct it. From what is left, your coach turns the rest of the day into two or three concrete meals with their macros.

At the end of the day you get one score out of 100 and a single prioritised change for tomorrow. Every read carries a “Why?” that shows what it was based on — how many logged days, which values — and when there is not enough data to say something solid, it says that instead of producing a number that merely looks precise.

There is no race-day fuelling protocol here and none in the app. Carb-loading schedules, gels per station, what to drink between the sled pull and the burpees — we do not model the race morning, so anything we wrote about it would be invented. Train with the nutrition, and take race-day practice from your own long sessions.

Nutrition is also not medical advice. If you are managing a condition, pregnant, under a dietitian's care, or have a history of disordered eating, work with your clinician — a calorie target from an app is not a substitute for that conversation.

This is the shape of a day that fuels a running-plus-strength week — everyday food, nothing you have to order online. It is here to show the shape, not to be copied.

Nutrition-only is a complete state here, not a waiting room. Pick your goal, add your body basics, and you have targets, daily guidance, logging and your coach's read — with no training plan, and none created behind your back. Nothing on the nutrition side can start a plan for you; that is enforced in the code, not promised in copy.

The other direction holds too: if you already have a Hyrox plan, choosing a nutrition goal does not overwrite it. Eating in a small deficit through a base block is a coherent decision, and it is yours to make, not ours to re-derive.