Hyrox: a 12-week plan that pairs each session type with its own fueling strategy

Four phases across twelve weeks, four to five sessions a week: the structure of Mavr's plan looks like plenty of other Hyrox programs, base in weeks 1-4, building in 5-8, race-specific work in 9-10, a taper cutting volume by 40-60% in 11-12. What sets it apart is nutrition, planned session by session rather than as one uniform weekly block.

An easy run under 60 minutes needs only a normal meal, or nothing, plus water; a long run of 60-80 minutes calls for 1-2g of carbs per kilogram two to three hours before, then 20-30g of carbs after 75 minutes of effort. Simulation sessions, the closest to actual race format, climb to 30-60g of carbs per hour past the one-hour mark, electrolytes included, on top of a pre-session meal of 1-2g of carbs per kilogram plus a gel 15 minutes before the start. Creatine, 3-5g daily, every day, rounds out the protocol continuously.

At the centre of this plan, the 'compromised run', one kilometre at race pace run straight off a station, repeated four times with two minutes of recovery, mirrors what competitors actually experience: running speed that drops mechanically from the first kilometre to the eighth, not a steady pace. Matching nutrition to that kind of session, rather than to a flat weekly mileage number, tracks the physiological reality of the race more closely than most generic plans.