What HYROX Athletes Can Learn from Charlie Searle’s Rise to Elite 15

Qualifying for the HYROX World Championships in the Elite 15 doubles division isn’t built on one performance. It’s the outcome of consistent training, refining the details, and learning how to execute under pressure — repeatedly. 

For Charlie Searle, that qualification reflects something deeper than a result. 

“It feels really special,” she says. “It’s something we’ve worked incredibly hard for, so to get that spot back means a lot. It represents consistency, resilience, and trusting the process, especially through the harder phases where results don’t always reflect the work going in.” 

That process — not the outcome — is where the real progression has happened. And one of the biggest shifts along the way hasn’t been in the sessions themselves, but in how she supports them: through fuelling. 

Build the Engine. Then Learn To Fuel It

Charlie’s introduction to HYROX wasn’t planned. 

“I took a ticket last minute and competed in my first HYROX with my current coach,” she explains. “I realised shortly after that I could become good at this sport, and from there I started doing the training and work for it.” 

Like many athletes, her early focus was purely on training. But as the volume and intensity increased, the gaps started to show. 

“Fuelling has probably been one of the biggest changes for me. I definitely underestimated how much I actually needed, especially around harder sessions.” 

That shift tends to happen when performance stalls — not because of fitness, but because the body simply doesn’t have enough energy to support the work. 

“As training load increased, I realised that under-fuelling was affecting both performance and recovery. Now I see fuelling as part of training, not separate from it.” 

In practice, that means going into sessions with intent; not just in how you train, but in how you fuel. 

Fuel For the Session You’re About to Do

A typical training week for Charlie includes a mix of running, strength, and HYROX-specific work. 

“The most physically demanding sessions are usually the threshold sessions; they require a lot of discipline and focus.” 

These sessions are also where fuelling becomes most visible. Go in under-fuelled, and the drop-off in quality is immediate. 

Before these sessions, she focuses on simple, carbohydrate-based options that are easy to digest. Something like a bagel with honey and a banana, a couple of hours before, will often form the base. When time is tighter or appetite is low, topping up closer to the session becomes more important. 

“I’d rather get something in than nothing at all,” she says.

This is where quick, accessible options can make a difference. An isotonic gel, for example, can provide a fast source of carbohydrate without needing additional fluid — useful when there’s a short window between eating and training, or when nerves reduce appetite before a harder session. 

The goal isn’t to overcomplicate it. It’s to make sure you’re not starting empty. 

Don’t Just Fuel Before; Fuel During.

One of the biggest changes in Charlie’s approach has been bringing fuel into the session itself. 

“I will always bring extra carbs on board during sessions. There’s nothing worse than training and feeling under-fuelled or hungry.” 

This becomes particularly relevant during longer efforts, compromised sessions, or double training days where overall energy demand is higher. 

Rather than waiting until energy drops, she now fuels proactively. That might mean sipping on a carbohydrate drink across the session or taking in a gel partway through to maintain output. 

Using a dual-source carbohydrate option, like a BETA Fuel Gel or drink mix, can be useful here — especially when sessions extend beyond an hour or intensity stays high. The combination of carbohydrate sources allows for higher rates of absorption, helping to sustain performance deeper into the session. 

It’s a small adjustment, but one that directly impacts how much quality work you can actually get done. 

Race Day: Keep it Familiar

By race day, there’s no room for guesswork. Everything is built on what’s already been tested in training. 

“The day before, the main focus is keeping things simple: plenty of carbs, good hydration, and nothing too heavy or unfamiliar.” 

Because Charlie often races later in the day, she’s able to build her intake gradually, starting with a carbohydrate-focused breakfast, followed by structured meals leading into the race. 

Closer to the start, intake becomes more about topping up. A light carbohydrate source a few hours out, followed by something quick and easy to digest in the final 10–15 minutes, helps ensure energy availability without feeling heavy. 

For some athletes, that final top-up might be a gel or a caffeine gel, depending on what’s been practised. The key is that it’s something the body is used to handling under intensity. 

During the race itself, especially in doubles, opportunities to fuel are limited. 

“It’s about making sure energy stays high without overcomplicating things.” 

Which makes everything done beforehand even more important. 

Training the Gut

One of the most overlooked aspects of fuelling is tolerance — not just what you take in, but what your body can actually handle at intensity. 

“Race day isn’t the time to test anything new,” Charlie says. “I’ve worked on practising fuelling during harder sessions so my body gets used to taking on carbs under intensity.” 

This is where consistency matters. Using the same types of fuel in training as you would on race day allows the body to adapt. 

Starting with smaller amounts and gradually increasing intake across sessions helps build tolerance. For many, easily absorbed formats — such as isotonic gels or carbohydrate drinks — are a good starting point, particularly when intensity is high and digestion is challenged. 

Over time, this becomes another trained skill — just like pacing or movement efficiency. 

Recovery: Where Progress Happens

What happens after the session often determines how the next one goes. 

“Straight after a tough session or race, the priority is getting fuel in quickly: carbs, protein, and fluids straight away,” Charlie explains. 

In reality, appetite isn’t always there, especially after high-intensity work. That’s where convenience becomes important. 

A recovery shake, such as BETA Recovery, can help bridge the gap in those moments — providing carbohydrates and protein in a form that’s easy to consume when a full meal isn’t appealing. From there, the focus shifts to getting back to normal eating as soon as possible. 

Beyond that immediate window, recovery is about consistency. Regular meals, adequate carbohydrate intake, sufficient protein, and hydration all support the ability to train the next day again. 

“Recovery doesn’t need to be complicated,” she says. “But consistency matters. Sleep is probably the biggest non-negotiable.” 

Getting it Wrong Before Getting It Right

Charlie is clear on what held her back earlier in her progression. 

“The biggest mistake was definitely under-fuelling and thinking lighter meant better performance.” 

It’s a mindset that still shows up across many athletes — but one that rarely supports long-term performance. 

“I didn’t fully understand how much energy training at this level actually requires.” 

Now, her approach has shifted completely. 

“I cannot get through a session without consuming calories.” 

That consistency is what allows her to maintain quality across the week. 

Small Margins Matter

At Elite 15 level, there’s no single breakthrough moment. Progress comes from stacking small improvements. 

“Consistency across everything has made the biggest difference. Training hard, recovering well, fuelling properly, and being patient with progress.” 

That includes the mental side too. 

“Learning not to panic after a bad session or race has been huge.” 

Fuelling plays into that more than many realise. When intake is consistent, energy is stable, and recovery is supported, it removes one of the biggest variables in performance. 

The Doubles Dynamic

Racing doubles bring a slightly different demand. 

“The intensity can be even higher in shorter bursts,” Charlie explains, “so pacing becomes really important.” 

While fuelling strategies don’t change dramatically, the need to maintain energy and stay sharp remains. 

“You still need to stay strong right to the end.” 

Which again reinforces the importance of everything leading into the race — because once it starts, there’s limited opportunity to adjust. 

Looking Ahead

With the World Championships approaching, the focus is clear. 

“To perform at the level I know we’re capable of and execute a race we’re proud of.” 

And beyond that, the approach remains the same; continue refining, continue improving, and continue building on the process that got her there. 

“It’s about seeing how far I can take it.” 

Charlie’s progression to Elite 15 highlights a shift many athletes eventually need to make. Training is only one part of performance. Fuelling, recovery, and consistency sit alongside it — and often determine how far that training can actually take you. 

By moving away from under-fuelling and towards a more structured, consistent approach, she’s been able to train at a higher level, recover more effectively, and perform with greater consistency. 

At this level, that’s not an advantage — it’s a requirement.