From breaking the sub-60 barrier in HYROX Pro to running his first sub-three-hour marathon, Ollie Moore has had a big 12 months.
But behind the race-day results is a simple approach: train with purpose, fuel properly and prioritise recovery. We caught up with Ollie to talk through what a typical training day looks like, how he fuels for performance and the habits that keep him consistent.
What does a typical training and fuelling day look like for you?
Every day looks a little different, especially at the moment as I’m building my base again. During HYROX season, I’m usually training twice a day, so fuelling becomes a big focus.
I start every morning with Rhise Hydrate and Creatine, followed by a coffee and some carbs before my run, usually toast or crumpets with jam and a banana.
After training, I’ll have protein oats with Rhise Protein, then get some work done before my second session.
Lunch is usually something simple like chicken and rice or eggs on sourdough. If I’m training around 2pm, I’ll have Rhise Performance Fuel beforehand because I genuinely notice the difference.
After training, I’ll get some protein in, then finish the day with something like steak and rice, followed by a yoghurt bowl.
What’s been the biggest breakthrough in your performance over the last 12 months?
Breaking sub-60 in HYROX Pro in Melbourne was definitely the biggest one.
I’d put everything into my training, nutrition and recovery, so finally running 59:42 made all the hard work worth it.
A few months before that, I also ran my first sub-three-hour marathon, which was another huge milestone.
How do you balance running and strength without compromising either?
Growing up playing rugby probably helped a lot because I was always running and lifting weights, so doing both has always felt quite natural.
Now, it’s mainly about planning my week properly. If I’ve got a hard run coming up, I won’t train legs the day before.
For me, it’s about making sure every session has a purpose and thinking about how each one impacts the next.
On race day, what does your fuelling look like?
I don’t really change the foods I eat, I just adjust the amount.
If I’m racing at 12pm, I’ll have Rhise Hydrate, Creatine, coffee and oats around five hours before. A couple of hours later, I’ll have a bagel with honey, then around 30 minutes before the race I’ll take Rhise Performance Fuel and a gel.
The goal is simple: feel fuelled without feeling too full.
What’s one recovery habit that has made the biggest difference to your performance?
Sleep, without a doubt.
Rhise Recharge has become part of my nighttime routine and helps me switch off and get good-quality sleep.
I’d also say keeping stress low and being in a good headspace makes a huge difference. Recovery isn’t just about what you do physically — how you’re feeling mentally carries over into training too.
If you could only take three supplements, what would they be?
Creatine. It’s one of the most researched supplements out there and supports so many areas of performance.
Protein. It’s an easy way for me to hit my daily protein target and support recovery.
Magnesium. For me, it’s great for recovery and sleep.
What do you think is the most underrated supplement?
Probably magnesium.
It doesn’t get talked about as much, but for me it makes a noticeable difference to recovery and sleep, and both of those carry over into every training session.
Walk us through race morning.
If I’m racing at 12pm, I’ll get up around 6am and start with Rhise Hydrate, Creatine and a coffee, followed by protein oats.
A couple of hours later, I’ll have a bagel with honey. Then I’ll relax, do a bit of meditation and visualisation, and head to the venue.
I’ll start warming up around an hour before the race and have Rhise Performance Fuel roughly 30 minutes before the start.
By that point, everything is done. It’s just about getting on the start line and racing.
How do you stay consistent throughout the year?
For me, it comes down to enjoying the process.
I genuinely enjoy training, eating well and looking after my body, so it never really feels like a chore.
Having goals like HYROX races and running events helps too. They keep me accountable, give me something to work towards and let me measure the progress I’m making throughout the year.
Finally, favourite and least favourite HYROX station?
My favourites are lunges and wall balls. They come at the back end of the race, and I know I can finish strongly there.
My least favourite is definitely the sled pull. I still feel like I haven’t nailed the technique, and it’s probably where I lose the most time.
So that’s a big focus for this season — and hopefully it won’t be my answer next time.
