Fat and carb targets are rough guidelines (roughly 25% / 45% of your 1600 kcal budget), not hard limits like the calorie and protein numbers — protein is the one that matters most to hit consistently.
Quick add
Add your own quick-add
Two ways to add one: a food measured by weight (enter the macros for whatever amount you weighed — doesn't have to be 100g), or a whole item like a bowl or a plate where the macros are already a fixed total.
Suggested days (skipping breakfast)
Four variations built around two main meals plus a bridging snack, first food around midday. Each lands close to target — top up with extra potato, rice, or a bit more fat (avocado/almonds) if you're still short on calories.
Custom entry
Today's entries
| Food | Kcal | Protein | Fat | Carbs |
|---|
Weekly structure
Prep phases (Sep 13 → Oct 24)
Station order rules
General rule: heavier/technical movement first, metabolic/repetitive one second — so you get an honest read on technique and pacing before fatigue sets in.
- Mon — Wall Balls → SkiErg
- Tue — Sled Pull → Rowing
- Thu — Sandbag Lunges → Farmers Carry
- Fri — Sled Push → Burpee Broad Jumps
Weekend rotation
Rotate across three weekends, don't repeat the same format back to back:
- Continuous run — 5km non-stop, aerobic base
- Intervals — 5x1km at goal pace, 90s rest
- Race simulation — 1km run before each of the first 4 stations, in race order (SkiErg → Sled Push → Sled Pull → Burpee Broad Jumps), half volume per station. This one replaces the run entirely that weekend — don't stack it on top.
Full simulation weekends belong 2–3 weeks out at the earliest, never inside the final 10 days. Last hard weekend before the race: Oct 17–18.
Daily totals
Full daily log (from Sep 14)
Every day from Sep 14 onward. Calories and protein show actual / target. ✓/✗ flags whether protein hit its floor (≥120g) — fat/carbs are shown for reference only since those are guidelines, not hard targets. Days with nothing logged show as — and are excluded from the average.
| Date | Calories | Protein | Hit? | Fat | Carbs |
|---|
Save to a real file (recommended)
Checking browser support…
One click, one time: pick a spot (e.g. the same folder as this HTML file) and name it something like hyrox-tracker-data.json. After that, every entry saves itself automatically — no further clicks. Chrome may occasionally ask you to reconfirm access after closing and reopening the browser; that's a Chrome security rule, not a repeat setup.
Manual backup
Works everywhere, including Safari/Firefox where the option above isn't supported. Without a connected save file, entries live only in this browser's local storage — export a backup now and then so nothing is lost.