Athlete in a black T-shirt and red leggings sitting on an indoor gym floor, opening a Chimpanzee 30% Protein Bar Cocoa & Coconut

HYROX Singapore: How to Fuel 8 Runs and 8 Stations

Eight runs. Eight stations. One plan you've already tested.

Words: Chimpanzee Nutrition Team · More info: hyrox.com

AIA HYROX Singapore takes over Singapore EXPO from 26 to 29 November 2026. The format never changes: eight 1 km runs, each followed by a workout station.

  1. SkiErg 1,000 m
  2. Sled push 50 m
  3. Sled pull 50 m
  4. Burpee broad jumps 80 m
  5. Row 1,000 m
  6. Farmers carry 200 m
  7. Sandbag lunges 100 m
  8. Wall balls 100 reps

It looks like a gym session. It races like an endurance event. An independent analysis of HYROX results (RoxUpdates, data to August 2026) puts the median Open finish at about 1:26 for men and 1:35 for women, and the middle 80% of Open finishers take 1:09–2:06. That is well over an hour of hard work, and long enough for fuel to matter.

Why natural fuel matters when you're hurting

Chimpanzee Natural Vegan Energy Gels are made with BIO agave syrup: "a clean, natural fuel that delivers smooth, stable energy without upsetting your stomach." Agave fructose gives balanced, stomach-friendly energy that "keeps you going without spikes, crashes, or digestive stress." The gels have zero preservatives, just honest ingredients your body can rely on.

Did you know? Agave contains natural substances with anti-inflammatory properties that can positively affect your immune system.

That matters in HYROX. You'll take your gel on a run lap, seconds after 80 m of burpee broad jumps, with your heart rate through the roof. That is not the moment for a stomach fight.

What athletes tell us: the gels taste great and sit well on the stomach, and many athletes who try them switch to them for good.

The ingredient lists are short. Lemon is BIO agave syrup, BIO lemon powder 7% and salt. Aronia is BIO agave syrup, BIO chokeberry juice 30% and BIO bananas 3%. (Try one with a banana. It's awesome.)

How much do you need?

Sports nutrition guidelines set carbohydrate targets by how long you'll be racing. The ACSM, Academy of Nutrition and Dietetics and Dietitians of Canada joint statement (2016) gives these:

  • Under 45 minutes: carbohydrate isn't needed. This covers Relay legs.
  • 45–75 minutes, hard effort: small amounts, or even a mouth rinse.
  • 1–2.5 hours: 30–60 g of carbohydrate per hour. This covers most Open, Pro and Doubles finishers.

How to use Chimpanzee gels: Take one gel 15–20 minutes before you start exercise, then 1–2 gels per hour. Try it in training before you rely on it in a race.

Count grams, not gels. Per 35 g gel (chimpanzeebar.com):

The Chimpanzee HYROX Fuelling Blueprint

Race stage What your body needs Chimpanzee fuel
3–4 hours before (Fill the tank) A familiar, carb-based meal: ACSM suggests 1–4 g of carbohydrate per kg in the 1–4 hours before. Think rice or noodles with lean protein, bread with kaya, or oats with banana. Chimpanzee Energy Bar as part of it, e.g. Banana Chocolate (27.5 g carbs; vegan, gluten free)
About 60 min before (Caffeine, only if you train with it) The ISSN suggests 3–6 mg of caffeine per kg, about 60 minutes before. Lower doses help some people. SUPER Bar Jelly Berry: dates, cashews and raisins, with about 100 mg of natural caffeine from guarana
15–20 min before your wave (Top up) An easy 20–25 g of carbohydrate One gel, e.g. Lemon (26.6 g, caffeine-free)
Runs 4–5 (The halfway dip) 30–60 g/h for races of 1–2.5 h. Take it on a run lap, once your breathing settles, before the heavy leg stations. One gel (Aronia, or Mango with 30 mg caffeine), or a pack of Natural Energy Chews Tropical & Mango
Before and after (Fluids and minerals) Start hydrated: ACSM suggests 5–7 ml/kg at least 4 h before. Don't overdrink. Isotonic Drink (27 g carbs and 183 mg sodium per 30 g sachet) before the start; Hydration Drink (zero sugar, 14 kcal) on the day before
After the finish (Rebuild) ACSM suggests about 0.25–0.3 g protein per kg (roughly 15–25 g), plus carbs and fluid Recovery Drink Fruit Shake: 20 g protein and 12 g carbs per 45 g; contains milk

Pro tip: practise taking a gel straight after the row in a simulation session. Tearing a pouch with sweaty hands and a racing pulse is harder than it sounds. Keep your gel where you can reach it on the run.

Hand holding a Chimpanzee Energy Bar Banana Chocolate, vegan and gluten free, fanned in front of other Chimpanzee Energy Bar flavours

Fill the tank 3–4 hours out: a Chimpanzee Energy Bar Banana Chocolate alongside a familiar meal.

Bring your own and rehearse it

Don't rely on finding the right fuel on race day. Pack your own tested fuel. Professor Asker Jeukendrup's 2017 review in Sports Medicine shows that the gut adapts to carbohydrate taken during exercise: practise it and it works better.

  • Do at least one full or half simulation with your race-day breakfast, timing, caffeine (if you use it) and gels.
  • Nothing new on race day. That includes breakfast, a new caffeine dose, and anything handed out at the venue.

Smiling athlete in a black helmet and sleeveless top, sitting on a bench and holding a yellow Chimpanzee Creatine Monohydrate pouch

Brand new from Chimpanzee: Creatine Monohydrate.

Creatine increases physical performance in successive bursts of short-term, high-intensity exercise.* Think of the HYROX sled push and pull, burpee broad jumps and wall balls. It's one of the most scientifically backed supplements you can add to your routine. It helps replenish ATP, your body's primary energy source, during intense efforts, and supports power, speed and maximum output in demanding sessions.

*The beneficial effect is obtained with 5,000 mg (5 g) of creatine per serving. Intended for adults doing high-intensity exercise. Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle.

Race in Singapore: heat, humidity, and the trip to EXPO

HYROX Singapore is indoors, but you still travel there through Singapore's heat and humidity, and a hall full of athletes working hard can feel warm.

  • Aim not to lose more than about 2% of body weight through sweat. That's 1.4 kg for a 70 kg athlete (ACSM, 2007).
  • Don't overdrink. In a 60–120-minute race, most people need very little fluid during the event if they start well hydrated.
  • Salty sweater? ACSM suggests drinks used during exercise contain about 20–30 mmol/L of sodium.

Doubles, Relay and late waves

  • Doubles and Relay: fuel for the total time you're on the course, not only your own reps.
  • Afternoon or evening wave: eat normal meals through the day. Treat the meal 3–4 hours before your start as your pre-race meal.
  • Caffeine after dark: caffeine can disturb sleep after an evening wave. A caffeine-free gel is often the better call.

After the finish line

Get protein and carbohydrate in within an hour or two (a Recovery Drink, or a Chimpanzee 30% Protein Bar, which HQ describes as "suitable after an exercise to accelerate regeneration"), then a proper meal (chicken rice, a noodle soup, a rice bowl with fish). Racing again on another day? ACSM suggests 1.0–1.2 g of carbohydrate per kg per hour for the first four hours. Rehydrate with about 1.25–1.5 L of fluid for every kg of body weight lost.

Eight runs, eight stations, and one tested plan. See you at EXPO.

#EatWellGoFar

What you need for race day

Small print

  • Products with caffeine (Mango and Chocolate gels: 30 mg; SUPER Bars: about 100 mg) aren't suitable for children, or for pregnant or breastfeeding women.
  • SUPER Bars contain cashews and peanuts.
  • The Recovery Drink and 30% Protein Bars contain milk.
  • This is general information, not medical advice.

Chimpanzee is not affiliated with or endorsed by HYROX or AIA HYROX Singapore. Event details are from hyrox.com; check the HYROX athlete guide for the latest information.

Sources

  1. Thomas DT, Erdman KA, Burke LM. Nutrition and Athletic Performance (ACSM/AND/DC joint position statement). Med Sci Sports Exerc 2016;48(3):543–568.
  2. Burke LM, Hawley JA, Wong SHS, Jeukendrup AE. Carbohydrates for training and competition (IOC consensus). J Sports Sci 2011;29(Suppl 1):S17–S27.
  3. Guest NS et al. ISSN position stand: caffeine and exercise performance. J Int Soc Sports Nutr 2021;18:1.
  4. Sawka MN et al. ACSM Position Stand: Exercise and fluid replacement. Med Sci Sports Exerc 2007;39(2):377–390.
  5. Jeukendrup AE. Training the gut for athletes. Sports Med 2017;47(Suppl 1):101–110.
  6. HYROX: format and Rulebook 26/27; AIA HYROX Singapore event page. hyrox.com
  7. RoxUpdates: HYROX finish times (updated 25 Oct 2026). roxupdates.com/hyrox-times
  8. Product facts: chimpanzeebar.com product pages, read 27 Oct 2026.
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