F45 Training Booragoon

Part 2 of our race day tips!

🚨 Reminder to watch the instagram run through on the official Hyrox page for the course layout, read through some of the main rules to make sure you dont get any unnecessary penalties and of course, drop any questions in the comments- we'd love to help!

Racing Perth Hyrox this weekend? Here are some tips to nail your race..disclaimer we could actually talk about this all day so there is a part 2 🙊

🚨 Reminder to watch the instagram run through on the official Hyrox page for the course layout, read through some of the main rules to make sure you dont get any unnecessary penalties and of course, drop any questions in the comments- we'd love to help!

📌 THE BIG TAKEAWAY
Don't leave your race nutrition to one enormous bowl of pasta the night before!!

Start fuelling 48 hours out, keep topping up on race day, fuel while you're racing, then give your body what it needs to recover afterwards.

Read on for the details:

🍚48 HOURS OUT

Start increasing your carbs two days before race day, aiming for around 5–7g of carbs per kg of bodyweight each day.

For example:
60kg = 300–420g carbs/day
70kg = 350–490g carbs/day
80kg = 400–560g carbs/day

Yep more carbs than you think!

Keep it simple and stick to foods you already eat and know your stomach handles well. This isn't the weekend to completely change your diet or experiment with something new and choose plenty of high carb, lowe fibre foods to keep your energy stores topped up without leaving your gut feeling too full

Think rice, pasta, bread, bagels, crumpets, cereal, pancakes, bananas, juice, sports drinks, honey and jam.

🏁 RACE DAY

What you eat will depend a little on what time you're racing.

Early race?
Don't stress about waking up at 3am to force down a huge breakfast. Have a familiar, easy to digest, carb heavy breakfast or snack when you wake up, then top up again closer to your race.

Afternoon race?
You've got more time to fuel. Eat your normal meals throughout the morning, keeping them carb focused and relatively low in fibre and fat. Have your main pre race meal around 3–4 hours before you race, then top up again closer to your start time.

⚡️ THE FINAL HOUR

Aim for around 1g of carbs per kg of bodyweight in the hour leading into your race.

60kg = ~60g carbs
70kg = ~70g carbs
80kg = ~80g carbs

That doesn't have to be one giant snack. It can come from food, sports drink, gels, or a combination of whatever you've practised and know sits well.

⛽️ DURING THE RACE....(continued in comments!)

Whether you are coming to our Hyrox classes or our regular classes, expect to get full technique and efficiency breakdowns. Our coaches are here to help guide you and support you- whether brand new to fitness or looking for ways to improve for racing. We got you!

Real coaching. Real confidence. Real community.

No matter your goal, where you're starting, or your reason for joining, you'll be welcomed into our space, coached by an incredible team, and supported from day one.

The hardest part is walking through the door for the first time. We'll take care of the rest. 💙

🎥RenzoSchepis

High energy
Excellent vibes
Impeccable grit
Immaculate effort
Legendary high fives
And quite simply the best hour of your weekend 💅

📽RenzoSchepis

Turns out its just one giant spinny thing, a few ropes and all of us getting humbled by literal air 💅

Life outside the gym....as if! 💁‍♀️

We had SO fun getting this content 😂