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Most HYROX athletes focus on training harder.
But performance isn’t built in the 1 hour you train — it’s built in the other 23 hours.
In this episode, we break down the complete performance lifestyle framework every HYROX athlete needs to improve results, reduce injury risk, avoid burnout, and train sustainably long-term.
Most HYROX athletes focus on training harder.
But performance isn’t built in the 1 hour you train — it’s built in the other 23 hours.
In this episode, we break down the complete performance lifestyle framework every HYROX athlete needs to improve results, reduce injury risk, avoid burnout, and train sustainably long-term.
📊 Simple HYROX Macro Formula (General Performance Guidelines)
For athletes training 4–6 days per week:
Carbohydrates:
4–7g per kg bodyweight per day
Formula: Bodyweight (kg) × 4–7
Protein:
1.6–2.2g per kg bodyweight per day
Formula: Bodyweight (kg) × 1.6–2.2
Fats:
0.8–1g per kg bodyweight per day
Formula: Bodyweight (kg) × 0.8–1
For most HYROX athletes this equates to roughly:
• 50–60% carbohydrates
• 20–25% protein
• 20–25% fats
HYROX is a high-output, glycolytic sport — carbohydrates drive performance.
If you want to improve your HYROX time, feel better in training, and sustain progress over months and years — this episode gives you the blueprint.
