Home › Blog › HYROX Dublin 2026
HYROX
Ireland’s only HYROX takes over the RDS in Ballsbridge from 11 to 15 November 2026. Here is the last eight weeks, the race week, and the morning itself.
HYROX Dublin 2026 runs 11–15 November at the RDS, Simmonscourt Road, Ballsbridge — an indoor course, which means a fast, warm, loud race. Check the official HYROX site for your wave time, because everything about the eating plan hangs off it.
The format is the same at every event: 1 km run, then a station, repeated eight times. SkiErg 1,000 m · sled push 50 m · sled pull 50 m · burpee broad jumps 80 m · row 1,000 m · farmers carry 200 m · sandbag lunges 100 m · wall balls 100 reps.
The RDS course is indoors. Two practical consequences: the running surface is consistent and fast, so pacing errors are punished rather than absorbed, and it will be warmer than the November weather outside suggests. Plan to sweat more than a training session at home in the same month.
From late September, the block that matters is compromised running — running on legs that have just done something else. The single biggest predictor of a bad HYROX is being a decent runner who has never run after sled push.
| Weeks out | Focus | Fuelling |
|---|---|---|
| 8–5 | Build: strength plus 2 runs, one compromised session weekly | Maintenance or slight surplus; do not diet here |
| 4–3 | Peak: full or half simulations, station technique | Carbohydrate up on session days |
| 2 | Sharpen: shorter, race-pace work | Hold; practise your race breakfast |
| 1 | Taper: volume down ~50%, intensity kept | Carbohydrate up from Wednesday |
If you are trying to lose weight for the event, finish that by four weeks out. Racing out of a deficit is the most common self-inflicted wound in the sport and it shows up precisely at the wall balls.
The full numbers are in the HYROX nutrition guide. Applied to this weekend:
Most people at HYROX Dublin are travelling — from around Ireland, from the UK, or further. Travel is where carb loading quietly fails, because service stations and airports do not sell 500 g of familiar carbohydrate.
Registration and the expo are their own trap: several hours on your feet the day before, plus whatever you sample there. Go early, get out, sit down. And plan the gap between arriving at the RDS and your wave — venues run to their own schedule, and an hour of standing around with nothing to eat has ended better-prepared races than bad training ever did.
Everything you need is in any Dunnes, Tesco, SuperValu, Lidl or Aldi within a few minutes of the venue: white bagels, white rice, pasta, potatoes, bananas, honey, jam, rice cakes, jellies, orange juice, sports drinks, and lean chicken or fish for the protein side. For the protein half of race week, the same own-label skyr and lean mince you already buy.
1–1.2 g of carbohydrate per kg plus 25–40 g of protein within the hour, fluid with sodium in it, and then a real meal. Dublin will look after the last part. Expect a poor night’s sleep regardless — that is adrenaline, not a recovery failure.
HYROX Dublin 2026 takes place from 11 to 15 November 2026 at the Royal Dublin Society, Simmonscourt Road, Ballsbridge, Dublin. It is an indoor course and currently the only HYROX event in Ireland. Wave times are published on the official HYROX site.
Eight one-kilometre runs, each followed by a functional station: SkiErg 1,000 m, sled push 50 m, sled pull 50 m, burpee broad jumps 80 m, row 1,000 m, farmers carry 200 m, sandbag lunges 100 m, and 100 wall balls. Total running distance is eight kilometres.
Around 6 to 8 grams of carbohydrate per kilogram of bodyweight across the day, with fibre and fat kept low. A moderate evening meal of rice or pasta with a lean protein, finished three to four hours before bed, is the standard approach. Eat only food you have eaten before.
Prioritise compromised running, meaning runs performed immediately after sled or station work, since that is what the race actually demands. Peak with simulations at three to four weeks out, then taper volume by about half in the final week while keeping intensity.
Race week is the one week where the gram targets genuinely matter, and 500 g of carbohydrate a day is hard to hit by feel. NutriMacro tracks carbohydrate as a running total, logs the compromised-running sessions of the final block, and shows sleep and resting heart rate through the taper.
NutriMacro is a nutrition and training tracker for iPhone and Android. It logs food by barcode, photo or search, counts food in slices and units rather than grams, and keeps strength training, GPS activities, sleep and recovery in the same daily view. It runs in the language of your phone across 108 countries.
General guidance for healthy adults, not medical advice. Race-day fuelling is individual: practise everything in training and change nothing on the day. Event details are as published at the time of writing; confirm dates, venue and your wave time on the official HYROX website.
Read next: Full HYROX nutrition guide 50 high-protein foods in Ireland Workout and activity tracking
