A HYROX race is hard on your body. Legs, back, shoulders and grip are all worked hard, and you will probably be sore for a few days. Good recovery helps you get back to training sooner.
This is general guidance. If you have pain that is sharp, gets worse or does not improve, see a medical professional.
Straight after
- Keep walking for a few minutes. Do not sit down straight away.
- Drink water or a sports drink.
- Eat something within an hour: carbohydrate and protein. A sandwich, a recovery shake, or a proper meal.
- Change into dry, warm clothes.
The rest of race day
- Eat a proper meal.
- Keep drinking.
- Light walking is fine.
- Get to bed early.
Day 1
You will probably be sore, especially your legs. That is normal.
- Easy walking or gentle cycling for 20 to 30 minutes.
- Light stretching or mobility work. See a 10-minute mobility routine.
- Eat well and sleep well.
Day 2
Soreness often peaks on the second day.
- Another easy walk or cycle.
- A very easy jog if you feel up to it.
- No hard training.
Day 3
Most people start to feel better.
- An easy run or erg session.
- Light strength work if you feel fine.
Returning to hard training
Most people are back to normal training within a week. Start with easy sessions and add intensity gradually. If you feel tired or sore, take more time.
Sleep
Sleep is the best recovery tool. Aim for plenty in the days after the race. See sleep and recovery.
Reflect
While the race is fresh, write down what went well and what did not. See reading your HYROX splits.