Movement

Centr Team

6 essential HYROX recovery tips you can't miss

Everything you need to stretch, roll and massage your way to peak performance can be found in the Centr Recovery Kit.

3. Combat stress and anxiety to feel race ready

Whether it’s your first race or you’re aiming for a podium finish, the pressure to perform at HYROX can feel intense. And stress or anxiety can impact both your mental and physical recovery.

Targeted breathwork techniques – such as box breathing and pursed lip breathing – are a key tool to help you fight back. They can:

• Anchor your pre-race rituals.

• Calm your nervous system and help get you focused.

• Help you downregulate after an intense training session.

• Boost athletic performance and even help manage pain.

Stress can stall muscle growth, disrupt hunger signals and cause your body to store fat. So to maintain peak performance, it’s important to stay on top of it – our Stress Relief Toolkit can help.

4. Get enough sleep to lock in race skills

“Sleep is the foundation of all recovery – without it, nothing else matters,” says Dan. “One of the biggest and best investments in your health that you can make is buying a quality mattress.”

Dan is definitely not overstating the benefits of sleep. You know you’re not going to feel ready to race if you barely slept a wink, but did you also know a lack of sleep can lead to low energy levels, sloppy form and increase your risk of injury?

Too little sleep also spikes your body’s production of cortisol (the stress hormone), which leads to muscle breakdown.

That’s why setting up a regular sleep routine is as crucial as sticking to your training routine. It will help you consolidate muscle gains, maintain good cardiac function, improve metabolism and lock in all those new race skills you’re learning.

If you’re struggling to achieve regular, quality sleep, try the 10-3-2-1-0 method, or match your sleep problem to 10 science-backed fixes. Need a nightcap? Try these drinks for a better night’s sleep.

5. Fuel right to power over the finish line

Food is fuel – and when you’re training for an event as intense as HYROX, you need to make sure you’re getting the right fuel at the right time.

That goes for your training and your race day meals. You’ll find everything you need to know in the HYROX nutrition guide from Centr’s resident sports dietitian Angie Asche.

When it comes to recovery, Angie recommends prioritizing:

• Protein, polyphenols and magnesium for muscle repair and energy replenishment. Try our 10 recipes for muscle recovery.
• A balanced diet that supports overall performance and accelerates recovery – these 9 recovery dinners will help you get the balance right. Or keep it plant-based with these 7 meals instead.

You’re going to be busy in the lead-up to your next HYROX race, so plan ahead and keep these 10 low-effort fitness snacks handy in your work and gym bag.

6. Don’t forget mobility work for that race-day edge

Want to crush all those functional stations and take those turns at maximum speed? Flexibility and joint mobility is key for executing HYROX movements efficiently and effectively.

“More mobility means fresher legs and better performance,” says Dan.

Dan uses the foam roller twice a week and massage stick every other day to release tight spots and aid mobility.

Other methods to stay mobile and flexible include incorporating dynamic warm-ups before training, static stretching in cool-downs, plus targeted mobility sessions that help you move better in everything you do.

Ensure you’re ready for race day with Centr’s HYROX-certified training programs.

Your recovery FAQs

You want to bring your best to your HYROX preparation and race day because you’ve got a new personal best to achieve! We hear you.

We’ve answered some of the most common questions from HYROX athletes here.

How long do I need to recover between workouts?
As a general rule, you should leave 24-48 hours between training the same muscle groups.

If you’ve had a big session of cardio training, it’s also a good idea to give your cardiovascular system a rest and avoid doing a long or intense run later in the day.

Centr’s HYROX Training Programs – HYROX Starter and HYROX Accelerator – include five 20 to 60-minute workouts each week, with two rest days.

Do I need recovery supplements?
Supplements can support your recovery – but they should only come after you’ve locked down a robust nutrition plan.

Once you’ve done that, check out our essential supplement guide for advice on getting that extra edge.

Does hot/cold therapy help?
Alternating hot and cold therapy – for example, going from the sauna to a cold plunge pool or shower – can boost circulation and reduce muscle soreness.

We’ve got tips on how to achieve the benefits of hot and cold therapy without blowing your budget.

How many rest days should I take in HYROX training?
Typically, 2 rest days per week are recommended. Our Centr HYROX Training Programs provide the only HYROX-certified training plan and tailored guidance for your nutrition and recovery.

Should I stretch before or after workouts?
Dynamic warm-ups are ideal pre-workout to get your blood flowing and activate joints and muscles, while static stretching is best post-workout to release tightness.

Does alcohol impact recovery?
Alcohol can hinder recovery by reducing sleep quality and increasing the amount of stress hormones circulating around your body. Moderation is key.

Looking for more HYROX content?

• Everything you need to know about HYROX
• Your complete guide to crushing HYROX running
• A dietitian’s guide to HYROX nutrition