You're fitter than your last
race time suggests.You're fitter than your last race time suggests.
You've put in the training. Nutrition is the part that determines how much of it actually shows up on race day.
What's inside
Everything your race day
nutrition is missing right nowEverything your race day nutrition is missing right now
Generic sports nutrition advice was written for 15°C gyms. This handbook was written for you — training in 32°C heat, 90% humidity, around a full life.
Your macronutrient framework
The most common HYROX nutrition mistake is too much protein and not enough carbs. Learn exactly what to eat and when, scaled to your training load.
Fuelling for tropical heat
You lose 2.6x more sodium per hour than athletes in cooler climates. Your fuelling strategy needs to account for that. Most don't.
Pre and post training nutrition
What to eat, how long before you train and what to do straight after — even when the heat kills your appetite and your body still needs fuel.
The 4-Hour Fuel Rule
Three meals a day works when your biggest physical challenge is the commute. Not when you're doing threshold intervals in tropical heat.
Low energy availability
Tired all the time? Slow to recover? Performance stalled? Most athletes experiencing LEA don't know they have it. Learn the signs and how to fix it.
A full sample training day
A complete double training day mapped out meal by meal — so you can see exactly how everything fits together in practice, not just theory.
This is for you if...
Training is consistent.
But something else isn't working.Training is consistent. But something else isn't working.
The athletes who get the most from this handbook are training consistently, taking it seriously and still wondering why the results aren't matching the effort.
- You're training more than ever but your body isn't changing and you don't know why
- You feel like you should be eating less, not more — and that's exactly the problem
- You've cut carbs, tried different approaches and still don't feel good training
- You're exhausted all the time and just assumed that's what heavy training feels like
- You've had race days where everything fell apart after the halfway point and you couldn't figure out why
- You're following nutrition advice that was never written for someone training in this heat
About Hannah
Performance nutrition,
written from inside the sport.Performance nutrition, written from inside the sport.
I'm a performance nutritionist and HYROX athlete based in Southeast Asia. I've coached thousands of athletes training and competing in demanding climates across Asia and beyond.
I've hit the wall at station six. I've also crossed the line knowing I had fuel left in the tank. That experience, combined with a decade of study, is what sits behind every recommendation in this handbook.
Free Nutrition Handbook
The Ultimate HYROX Nutrition Handbook
Fuelling for heat, humidity and your maximum potential. Built for athletes training in the tropics.
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