Free resource
The HYROX Recovery Checklist
7 protocols serious athletes use in the 48 hours after a race — based on personal testing and peer-reviewed research.
What's inside
- 01 Sauna window
When to use it post-race, and when to skip it. The 90-minute rule that protects your sleep.
- 02 Sports massage timing
Why doing it the same day is wrong. The 24-48h window that actually reduces DOMS.
- 03 Sleep priority
The single metric that predicts how well you've recovered. And how to protect it the night after a race.
- 04 Hydration & sodium
What to drink and when. Post-race sodium replacement is not optional.
- 05 Compression garments
The evidence is real but specific. Which body parts, how long, and what the data actually says.
- 06 Protein window
Not what the shaker bottle tells you. The timing that matters for muscle repair after a HYROX event.
- 07 HRV-guided return to training
How to read your Garmin's HRV status to know when you're actually ready — not just when you feel ready.
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Each protocol in this checklist has been personally tested over ≥3-4 weeks with Garmin tracking and supported by peer-reviewed research. No affiliate links. No sponsor bias.