The Ultimate HYROX Fuel Plan: When and How to Use Energy Gels for Maximum Output

October 15, 2025 6 min read

Group of four fit individuals posing against a colorful background.

Hybrid training is taking over the endurance scene. Events like HYROX have exploded in popularity, drawing athletes who crave a challenge that blends the grind of functional fitness with the stamina of endurance racing. But as many competitors quickly discover, HYROX is as much a test of energy management as it is of strength or speed. That’s where a proper fueling strategy, especially with energy gels—can make the difference between hitting a wall and hitting your stride.

In this guide, we’ll break down how, when, and why to use energy gels during HYROX training and competition so you can push harder, recover faster, and perform at your best.

Why Fueling Matters in HYROX

HYROX events are intensely demanding. Covering 8 × 1 km runs paired with functional workout stations—sled pushes, burpee broad jumps, wall balls, and more—means you’re operating at high intensity for anywhere from 60 to 90 minutes (and sometimes longer).

That time frame sits squarely in the endurance zone where your body’s glycogen stores—the carbohydrates your muscles rely on for energy—start to deplete. Once they’re gone, fatigue sets in fast: your pace drops, your power output falls, and your focus fades.

Fueling correctly helps you stay topped up, delaying that crash and maintaining consistent energy output from the first run to the final wall ball.

The Science of Energy Gels

Energy gels are concentrated carbohydrate sources, typically containing 20–30 grams of quick-absorbing carbs per serving. They’re designed for endurance athletes who need fast fuel that’s easy on the stomach and convenient mid-session.

The main ingredients—glucose, maltodextrin, and sometimes fructose—are absorbed rapidly through the gut, replenishing blood glucose and helping sustain muscle glycogen. Many gels also include electrolytes (sodium, potassium, magnesium) to replace minerals lost through sweat, and some include caffeine for an extra mental and physical boost.

Key takeaway: Gels are not magic but they’re a smart, efficient way to keep your performance engine running when the tank starts to run low.

How Much Fuel You Actually Need

The general endurance guideline is to consume 30–60 grams of carbohydrates per hour for workouts or races lasting over 60 minutes. For elite or high-intensity hybrid athletes, that can go up to 90 grams per hour if your stomach can tolerate it.

Let’s break that down into practical gel terms:

1 gel =roughly 25 g carbs

Moderate effort (60–75 min) → 1–2 gels total

Hard effort (75–120 min) → 2–4 gels total

Long endurance training (120 + min) → 3–5 gels total, spaced every 20–30 minutes HYROX races sit right in that 75–90 minute zone for most athletes, meaning 2–3 gels is the sweet spot for keeping energy consistent without gut discomfort.

When to Take Energy Gels During HYROX

Timing is everything. Take a gel too early, and you waste its benefits.Too late, andyou’re already crashing.Here’s a race-style breakdown of when to fuel.

1. Pre-Race: Prime Your Engine (0–15 min before start)

Take 1 gel with a few sips of water about 10–15 minutes before your start time. This tops off blood glucose levels and ensures you begin the event with easily accessible energy.

If your gel contains caffeine, this is the perfect time for it—it’ll kick in just as you hit your first few runs.

Pro tip:Don’t take it too early—if you down a gel 30 minutes before and then stand around waiting, your insulin spike canactually make you feel flat right at the start.

A shirtless man exercising outdoors with palm trees in the background.

2. Mid-Race: Sustain the Effort (30–45 min mark)

This is where your glycogen stores start dipping and your body shifts toward using that external fuel source. Take your second gel around the halfway mark—typically after the 4th run or during a short recovery period between stations (for example, before the sled pull).

This dose will keep blood sugar levels steady and help you maintain consistent output through the latter half of the race.

Pro tip: Wash it down with a few sips of water. Gels are concentrated, and taking them without fluid can slow absorption and upset your stomach.

3. Late-Race: The Finishing Boost (60–70 min mark)

If your event runs longer than 75 minutes, a third gel can give you the final kick to push through fatigue. Take it before the last run or wall ball set for a psychological and physical lift.

Opt for a caffeinated gel here if you didn’t use one earlier—it can sharpen focus and reduce perceived effort when you’re deep in the pain cave.

Training With Gels: Practice Makes Performance

Never experiment with nutrition on race day. Your gut is like your engine—it needs tuning and consistency.

During long training sessions or simulation workouts, replicate your race fueling plan:

Take a gel before your first interval or run segment.

Continue fueling at the same time intervals you plan for race day.

Note any signs of GI distress, bloating, or energy dips and adjust timing or product type accordingly.

Training with gels helps your digestive system adapt to absorbing carbohydrates at race intensity, reducing the risk of stomach issues during competition.

Pro tip: Pair your gels with hydration. Aim for about 150–200 ml of water per gel to help digestion and maintain electrolyte balance.

Choosing the Right Gel

Not all gels are created equal. The right one depends on your body, taste preference, and performance goals. Here’s what to look for:

1. Carbohydrate Blend

A mix of glucose and fructose (or maltodextrin + fructose) increases absorption efficiency, letting you use more carbs per hour.

2. Texture and Flavor

During high-intensity efforts, your palate changes—sweet flavors can become overwhelming. Rotate between fruity, neutral, or slightly salty options to avoid “gel fatigue.”

3. Electrolyte Content

If you’re a heavy sweater or racing in hot conditions, gels with added sodium and potassium help prevent cramps and maintain hydration.

4. Caffeine

A performance enhancer for many athletes, caffeine boosts alertness and reduces perceived effort. However, ifyou’re caffeine-sensitive, stick to non-caffeinated gels and save coffee for your pre-race ritual.

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Real-World Application: A Sample HYROX Fuel Strategy

Event length: 80 minutes
Total carb target: ~60 g/hr → ~80–90 g total

Time	Stage	Fuel	Notes
–15 min	Pre-start	1 gel (25 g carbs, caffeine optional)	Sip water
30–40 min	Mid-race	1 gel (25 g carbs, electrolytes)	Take between stations or during brief rest
65–70 min	Late stage	1 gel (25 g carbs, optional caffeine)	Take before last 1 km run or wall balls

Common Mistakes to Avoid

Even seasoned athletes can sabotage their performance with small nutrition missteps. Watch out for these:

Taking too many gels too soon – Spiking your blood sugar early leads to crashes later. Stick to your plan.

Skipping hydration – Gels need water to absorb efficiently. Without it, you risk gut distress.

Trying new products on race day – Always test during training first.

Relying on gels alone for long events – If you’re racing beyond 90 minutes, consider combining gels with electrolyte drinks or chews for variety.

Ignoring your body cues – If you feel nauseous, slow down your intake rate and sip water; sometimes the gut needs a moment to catch up.

Beyond Race Day: Using Gels in Training

Gels aren’t just for competition. Strategic use in training can help you:

Build endurance adaptations by fueling longer sessions effectively.

Support recovery by minimizing glycogen depletion.

Improve pacing by sustaining energy in high-intensity intervals.

For example, during a HYROX simulation workout (like 8 × 1 km runs with workout stations), taking one gel before and one midway can keep your power consistent across all rounds.

You can also use gels in:

Brick sessions combining strength and running.

Tempo or threshold runs longer than 60 minutes.

Weekend long workouts where you test fueling timing and tolerance.

Post-Race Recovery

Once you’ve crossed the finish line, your job isn’t over. Within 30 minutes, replenish glycogen stores with a mix of carbohydrates and protein—ideally a 3:1 ratio.

A recovery shake or smoothie is perfect here, helping repair muscle tissue and refuel energy reserves. Pairing this with a balanced meal later in the day will set you up for faster recovery and reduced soreness.

The Takeaway

HYROX and hybrid fitness competitions are about sustained power, strategic pacing, and efficient energy use. Energy gels are one of the simplest tools to help you stay fueled, focused, and firing from start to finish.

Your ultimate HYROX fuel plan:

Pre-load with 1 gel 10–15 minutes before.

Refuel with 1 gel at the halfway point.

Top up with 1 gel near the end if racing beyond 75 minutes.

Hydrate consistently with water or electrolytes alongside each gel.

Master your fueling strategy in training, and by race day, your body will know exactly what to do—leaving you free to focus on the challenge ahead.

Final thought:

Fueling isn’t just about surviving the race—it’s about performing at your potential. When you get your nutrition right, you don’t just endure the workout… you own it.

Stay strong, stay fueled, and crush your next HYROX.