HYROX Recovery: The Dos and Don’ts

HYROX how to recover fast

If you want to perform like an elite athlete, you also have to recover like one. This is what The Progrm athletes do…

Recovery is an essential component of any training programme, and investing time and effort into your post-Hyrox race recovery routine will pay dividends.

Athletes who compete in high intensity races, such as Hyrox, can experience the dreaded DOMS (delayed onset muscle soreness) which can begin 24 hours to 72 hours after the event causing pain and stiffness, but incorporating our tips will reduce this, as well as have you maximising performance gains.

By prioritising recovery you can go from a total race novice to a seasoned competitor with fewer injuries and pain, and will support you to stay healthy, strong, and resilient for all your future challenges.

So let’s jump into our list!

hyrox recovery guide

Don't neglect hydration

Proper hydration is crucial for post-race recovery, as it helps replenish lost fluids, supports muscle function, and aids in the removal of waste products generated during exercise.

Prior to the race you should pay attention to liquids and make sure that you are drinking steadily, consider adding electrolytes to your water, for example you could try the Endurance Drink from Foodspring.

hyrox hydration

During the race, if you are familiar with Hyrox you will know that there is a water station (and these days you will also find a Red Bull station right next to it) in the “Rox Zone” which is the transition area between running and the eight stations.

So if you feel that you need it make sure you get a drink during the race, but the Rox Zone is also a notorious place to lose time during the race, so don’t hang around!

BUT once you’ve crossed the finish line, make sure that you start the recovery process ASAP.

Ideally you will have packed some water and some recovery aminos (Foodspring stock them, along with other companies) and start sipping right away.

How much should I be drinking?

Athletes should aim to consume enough fluids to replace the sweat lost during the race. Hydration needs vary depending on factors such as body size, sweat rate, and environmental conditions, but a general guideline is to drink enough fluids to maintain urine colour that is pale yellow to clear.

What are the signs of dehydration?

It's essential for athletes to be able to recognise signs of dehydration, such as dark urine, dry mouth, headache, fatigue, and dizziness. If you experience any of these symptoms, respond by increasing fluid intake asap.


After completing a Hyrox race, it can be tempting to skip this in favour of hanging out with your friends and celebrating.

And, as far as we have seen at Hyrox races there is not yet an area set aside where you can access a mat or a static bike so you will have to improvise, but get it done as your body needs it!

Deal with lactic build up

After completing a Hyrox race, your muscles are likely to be saturated with lactic acid, leading to that familiar burning sensation and stiffness.

best tips after a hyrox race

It’s time for “Active Recovery” which ideally would be some light aerobic exercise, such as cycling, but in reality at a Hyrox will probably be walking.

In other words, don’t sit down immediately after you finish the race. You need to flush out the lactic acid which has built up in your muscles, and you do this by maintaining the blood flow to your muscles. Aim for 20 minutes immediately after the race.

Get out the GOWOD

Neglecting your stretches will increase the risk of muscle tightness, stiffness, and injury.

If you use the GOWOD app on your phone you can ask it to make you a personalised routine to target the areas of your body that are likely to need attention.

mobility app for hyrox

In particular, you can expect to work on your lower body: quadriceps, hamstrings, calves and hip flexors.

If you can’t get your routine done at the venue, make sure that you do a long session before you go to bed that night, or you might wake up to regret it the following morning!

Another protocol to factor in is foam rolling, which you should schedule in for the day after to relieve muscle tension, continue to push any residual lactic acid out, and break up knots and adhesions.

If you want to prepare for a HYROX competition we have a training course for you!

Hyrox program
  • 4 training sessions per week for 6 weeks.
  • Detailed video tutorials with drills and progressions for tackling the eight HYROX challenges.
  • Tips to improve your running technique and performance.
  • Improved strength, endurance, and aerobic capacity.
  • Valuable advice by experienced coaches about what you should do leading up to race day.


Your body requires adequate nutrients to repair damaged tissues, replenish energy stores, and support recovery processes after a Hyrox race.

Avoid the mistake of overlooking nutrition by consuming empty calories or indulging in unhealthy foods that lack the essential nutrients your body needs. Instead, prioritise nutrient-dense foods like lean proteins, complex carbohydrates, fruits, and vegetables to fuel your recovery and optimise performance.

Nutrition plays a pivotal role in recovery, providing your body with the essential nutrients it needs to repair muscle tissue, replenish glycogen stores, and support overall recovery processes.

Time to snack

You may not feel like eating right away after your race, but eating some complex carbohydrates will start to replenish the glycogen stores in your legs.

Even a humble banana with some nut butter is a good start, or try a protein shake with a piece of fruit. Do not rely on the Hyrox venue to have any appropriate food that you can purchase, so don’t forget to bring your own in your pack.

Plan to eat a post-race meal within an hour which includes carbohydrates, protein and healthy fats to help your body start the process of repair.

hyrox meal post workout

Focus on foods rich in omega-3 fatty acids (like salmon) and antioxidants (found in berries) to combat inflammation.

Complex carbohydrates, such as whole grains, will replenish glycogen stores depleted during the event.

If you watch any of our competition VLOGS then you will know that The Progrm team likes to hit Chipotle after a big event: carbs (rice) , protein (chicken, tofu, beef) and fats (avocado, cheese), it hits all the buttons.


Recovery is not just about physical rest; it also involves quality sleep to allow your body to repair and regenerate effectively.

Avoid the temptation to sacrifice sleep for social activities or late-night distractions, as inadequate sleep can impair recovery, decrease immune function, and negatively impact performance.

hyrox sleep routine

Make sleep a priority by establishing a consistent bedtime routine, creating a conducive sleep environment, and aiming for seven to nine hours of sleep per night.

Quality sleep is essential for recovery, allowing your body to repair and regenerate damaged tissues, consolidate learning and memory, and regulate hormone levels critical for muscle growth and repair.


Whether you choose hot/cold or manual therapies these are great options to help your body recover from a Hyrox.

Cold therapy

Ice baths, also known as cold water immersion therapy, have long been a popular recovery tool among elite athletes and now everyone is getting in on the practice.

By exposing your body to cold temperatures, ice baths constrict blood vessels, reduce inflammation and flush out metabolic waste products like lactic acid. If you don’t have access to an ice bath, then a very cold shower can also be very helpful.


Incorporating regular massage into your recovery routine can make a significant difference in your overall well-being and performance. If you have not included regular massage into your recovery protocol then you should.

The benefits of regular massage are huge, and when you are post-race they are essential. You can book a session with a sports massage therapist, or include some self-massage techniques using devices such as a Hyperice Normatec Lower Legs

Hyperice Normatec recovery device
Image courtesy of @vicmcleod

These devices are completely portable and use a dynamic air compression massage system to increase circulation and reduce pain and tension.

You can take them as carry-on luggage onboard flights so they can travel with you to your races, and you can use them anywhere.

If you prefer a percussion system, then try out the Hypervolt 2 Pro massage gun which you can target to any part of your body which feels tight. 

If you are curious to know how the big Hyperice boots feel, the Normatec 3 uses seven levels of compression and pulsing therapy to restore the whole leg whilst you relax.

The device employs biomimetics to replicate the natural pumping of muscle and one-way valves in the legs which means that the veins and lymphatic system are supported to return blood to the heart and lungs, and move lymphatic fluid away from the lower body.

If you want to prepare for a HYROX competition we have a training course for you!

Hyrox program
  • 4 training sessions per week for 6 weeks.
  • Detailed video tutorials with drills and progressions for tackling the eight HYROX challenges.
  • Tips to improve your running technique and performance.
  • Improved strength, endurance, and aerobic capacity.
  • Valuable advice by experienced coaches about what you should do leading up to race day.


Pushing yourself too hard in training without allowing sufficient time for rest and recovery can lead to fatigue, decreased performance, and increased risk of injury.

Days 1-3 Post-Event: The day after a competition you may feel exhausted. Listen to what your body is telling you!

If you are able to jump on a Bike Erg for 30 minutes to cycle out some lactic acid from the legs, then that’s a great activity to do, or a gentle jog or even a walk.

But there is no need to do anything heavier than that, and in fact it will have a detrimental effect on you.

Emphasise gentle, restorative exercises like yoga or pilates that focus on flexibility and core strength.

pilates to recover from hyrox race

These activities can help maintain muscle elasticity and reduce the risk of injury when returning to more intense training.

Days 4-7 Post-Event: Incorporate dynamic stretching and foam rolling into your routine to further aid muscle recovery.

If you are back in the gym don't expect any PRs, go lighter on weights, just move and enjoy your healthy body.

After 1 Week: Check in with yourself and assess your body. If you're feeling good, gradually resume the intensity of your training programme.

Consider incorporating new training techniques or routines to keep your body adapting and improving.

Remember, recovery is as crucial as training itself.

Listening to your body and allowing adequate time for recovery will ensure you return to your training stronger and more resilient.