HYROX Dubai fuel plan: carbs, fluid and sodium per hour.
November 27, 2026, Dubai, United Arab Emirates. Set your finish time and the plan follows.
- Distance
- 8 km
- Climbing
- Not published
- Typical temperature
- Not published
- Aid stations
- See below
Your plan
HYROX · 1 h 25 min
Carbs an hour
45g
The research range for this race is 30 to 60 g; your gut training sets where you start.
Jeukendrup 2014ACSM 2016+1 moreFluid an hour
To thirst
Without a sweat rate the research says drink to thirst. Do the sweat test to get a range.
NATA 2017ACSM 2007About 65 g of carbs over the race. That is a 25 g gel every 35 minutes, or the same carbs from drink and chews.
Rehearse it in training first: the gut adapts in 2 to 4 weeks. Costa 2017
Hand it to your AI
Your AI can check these numbers against your training and adjust them. The prompt has your results filled in.
See the prompt
I'm racing a HYROX and expect to finish in 1 h 25 min. I haven't measured my sweat rate. Conditions look mild, and my gut is in some training for fueling. A race fuel calculator built on the research (Jeukendrup 2014, the ACSM 2016 position stand) gave me: 45 g carbs an hour, about 65 g in total; fluid: drink to thirst, no sweat rate yet. Check this against my training and how my gut has handled fueling, then build my race day plan: what to take and when, with real products I can buy.
Gemini, Grok Bot, Dots, Muse and Cue: copy the prompt and paste it in.
With Memory.fit, your AI would already know your sweat rate.
On Android now: get it on Google Play. One email when the iPhone app is on the App Store.
The course
What to know about HYROX Dubai.
Indoors at the exhibition center at Expo City Dubai. Eight 1 km runs, each run followed by a workout station.
Aid stations throughout the course, before, during and after the race.
Race details checked October 26, 2026 from hyrox.com, hyrox.com. Courses and aid stations change: check the official page in race week.
Train for it
Train for HYROX Dubai with your AI.
With Memory.fit, your AI reads your real training, sleep and fuel, plans your weeks toward race day and shows the plan in the app.
Questions
HYROX Dubai: questions.
At a typical finish of 1 h 25 min, the research range is 30 to 60 g an hour, set by how trained your gut is. Enter your own finish time above for your number.
Indoor race: held inside the exhibition center at Expo City Dubai, so outdoor weather does not apply. Check the forecast in race week and plan fluid from your sweat rate.
Aid stations throughout the course, before, during and after the race. Check the athlete guide in race week, as positions can change.
Not medical advice. Memory.fit is not affiliated with HYROX Dubai or its organizer.
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