Should You Cut Weight Before a HYROX or DEKA Event? (The Done Done Coach’s Take)

The "Lightweight" Illusion

If you’re training for a HYROX or DEKA event, you’ve probably asked: “Would I be faster if I were lighter?”

On paper, the answer is often "yes." Running is easier with less mass. But HYROX and DEKA aren't just running races—they are metabolic puzzles. At Done Done Fitness, we see athletes make the same mistake every season: they try to "lean out" during their peak training phase.

Our stance is clear: There is a right time to cut, and a right time to perform. If you are 4–8 weeks out from a race, dieting is the fastest way to a DNF.

Why the Scale is a Liar in Peak Season

When you restrict calories while training volume is at its highest, you aren't just losing fat. You are compromising the very systems that allow you to move sleds and hold power on the erg.

1. The GLP-1 and Hybrid Conflict

For athletes utilizing GLP-1 medications (like Ozempic or Mounjaro), the risk is even higher. These medications slow gastric emptying and blunt "food noise." In a Performance Phase, this becomes a liability.

• Delayed Fueling: If your stomach isn't clearing food, your muscles aren't getting glucose. You'll "bonk" despite having fuel in your system.
• Muscle Catabolism: Without hitting high protein targets (1.6g to 2.2g/kg), your body will harvest its own muscle for energy, leaving you weak on the sled pull.

2. The Power-to-Weight Reality

Losing 5 lbs might save you 10 seconds on a 1km run, but if that loss costs you 10% of your leg power, you’ll lose 60 seconds struggling with the sled push. In HYROX, absolute strength is a protective barrier against fatigue.

The Done Done Strategy: Phasing for Success

Most athletes don't need more discipline; they need better timing.

• Performance Phase (4–8 Weeks Out): FUEL FOR THE WORK. This is the time to prioritize recovery, glycogen saturation, and maintaining lean mass.
• Cut Phase (Post-Race): This is where we sharpen the physique. When training volume is lower and recovery demands are stable, a structured 6–12 week cut can improve composition without sabotaging a podium finish.
• Build Phase: The "off-season" where we focus on raw strength and capacity.

Done Done Coaches Take

The best athletes aren’t the ones with the lowest body fat; they are the ones who can sustain the highest power output for the longest duration.

Stop chasing a number on the scale and start chasing a number on the SkiErg.