HYROX Nutrition Playbook – Head Judge Guide

I’m Dr. Yen Yong. HYROX Thailand Head Judge. PhD in Functional Nutrition. 61 years old. Sub‑60 minute 10km runner. I’ve seen hundreds of athletes lose time due to poor nutrition — and I’ve seen what the top 1% do differently.

This course is NOT generic nutrition advice. It’s a step‑by‑step system: from 7 days before race day, to race morning breakfast, to the 30‑minute post‑race recovery window — all backed by science and real Hyrox experience.

You‘ll learn: how to carb load like an elite athlete, what to eat on race morning, how to hydrate during the race, and how to recover in the 30‑minute golden window. Plus, you’ll get a complete plant‑based athlete plan and a Head Judge‘s insider guide to avoiding penalties.

What You‘ll Learn:

• Master the 7‑day pre‑race taper and carb‑loading strategy for peak glycogen stores

• Execute a race‑day nutrition plan from breakfast to the finish line

• Optimise post‑race recovery using the 30‑minute golden window

• Avoid the most common nutrition and tactical mistakes observed by a HYROX Head Judge

• Apply a complete plant‑based athlete plan for daily training and race day

Target Audience:

• First‑time HYROX athletes (35‑40% of participants)

• 50+ athletes seeking age‑defying performance

• Plant‑based athletes looking for performance nutrition

• Fitness professionals wanting to coach HYROX athletes

Course Requirements:

• No prior nutrition knowledge required

• A willingness to apply science‑backed strategies to your training and racing