# @bret_gornik on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DYxO4x_On-v
- **Gondola URL:** https://gondola.cc/posts/65844883-bret-gornik-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/922ea92dae.jpg
- **Posted:** 2026-05-25T17:05:48.000+00:00
- **Account Owner:** Bret Gornik (@bret_gornik) — https://gondola.cc/bret_gornik

## Caption

Biggest cheat code for HYROX

Sodium bicarbonate.

Yep… baking soda.

And the science behind it is actually incredible.

During hard efforts in Hyrox, your body produces hydrogen ions as a byproduct of high intensity exercise.

Those hydrogen ions increase acidity in the muscles.

That “burn” you feel?
That heavy leg feeling?
That sudden drop in power?

A huge part of it is related to rising acidity and your body struggling to buffer it.

This is where sodium bicarbonate helps.

Sodium bicarbonate acts as an extracellular buffer.

Meaning:
It helps neutralize acidity in the blood so your body can tolerate high intensity efforts longer before fatigue hits.

Why this matters for Hyrox specifically:

Hyrox constantly pushes you above threshold:
Sled pushes
Burpees
Lunges
Wall balls
Fast transitions

You repeatedly spike lactate and acidity… then try to recover while still moving.

That’s literally the perfect environment for sodium bicarbonate to help.

Potential benefits:
Delay fatigue
Improve repeat sprint ability
Improve muscular endurance
Help maintain pace late in the race

Especially during:
Burpees
Lunges
Wall balls
Final runs

But there’s a catch:

You MUST practice it before race day.

Too much or taken incorrectly can absolutely destroy your stomach.

Typical protocols:
Around 0.2–0.3g per kg bodyweight
Taken 60–120 minutes pre race

Some athletes also microdose smaller amounts throughout the day leading into the race.

Hyrox is one of the few events where sodium bicarbonate makes a ton of physiological sense.

Because the race constantly lives in that uncomfortable middle ground between endurance and repeated high intensity output.

#HYROX #HYROXTraining #HybridAthlete #RaceDayNutrition #HybridRacing

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## Tags

hyroxtraining, hyrox, hybridathlete, racedaynutrition, hybridracing

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