Your Hyrox pre-workout, calibrated for you

This Hyrox pre-workout, in detail

Hyrox combines 8 km of running broken up by 8 functional strength stations, over 60 to 90 min: the challenge is holding the intensity over the distance. Your formula brings together beta-alanine (4 g), citrulline (8 g) and electrolytes (1,5 g), with caffeine calibrated to your tolerance. The AI Coach adjusts the dosages to the milligram for your target time.

What Hyrox asks of your formula

Hyrox is a hybrid format: 8 km of running broken up by 8 stations (ski erg, sled push, burpee broad jumps, wall balls…), where the whole point is not to blow up before the last one. The effort is long and continuous, unlike a sprint. Your formula puts the emphasis on the actives presented for the distance — beta-alanine (4 g) and citrulline (8 g) — with optional creatine (physical performance in repeated high-intensity efforts, EFSA claim, from 3 g/day) and caffeine you dose to your tolerance. The AI Coach calibrates the whole thing to the milligram for your target time and your training level.

The science behind your actives

For Hyrox as for any demanding training, here is what the scientific literature says about the main actives you can build into your formula:

• Caffeine — the benchmark stimulant; you dose it to your tolerance, within the ANSES safety limit (200 mg per intake, 400 mg a day for an adult). Half-life of 5 to 6 h: best avoided late in the day.
• Beta-alanine — increases muscle carnosine, a natural buffer against acidity (H⁺ ions) on repeated intense efforts. Dose and use in line with the position stand of the International Society of Sports Nutrition (ISSN, Trexler et al., 2015); cumulative effect over 2 to 4 weeks, mild tingling (paraesthesia).
• Citrulline — an amino acid, precursor of L-arginine, which is involved in the nitric oxide pathway; studied range of 6 to 8 g. Presented factually.
• L-tyrosine — an amino acid, precursor of the catecholamines (dopamine, noradrenaline); studied range of 1 to 2 g — the dose in our formulas goes up to 1 g per serving. Presented factually.
• Creatine (optional) — the only authorised health claim here: “creatine increases physical performance in successive bursts of short-term, high-intensity exercise” (EFSA, EU Regulation no. 432/2012), from 3 g a day.

Sources: EFSA (Regulation 432/2012), ANSES, ISSN position stands. The actives with no authorised health claim are presented factually, with no promise of a quantified result.