Centr’s HYROX Recover Program: Everything you need to know

You did it. You crossed the finish line! But if you want to bounce back stronger, faster and more resilient, what you do next is everything. Introducing Centr’s HYROX Recover Program, designed to guide your body – and mindset – through the critical 2-week window after race day. With structured movement and a smart routine, you’ll rebuild, restore and reset without losing momentum.

Feeling a little lost post-race? Our What's next guide is designed to help you refocus and move forward with purpose.

Ready to recover? Let’s get started.

How long is the program?

2 weeks – structured to help you bounce back from race day without losing momentum. Think mobility, low-intensity cardio, and just enough strength to maintain conditioning.

Why is recovery essential?

Recovery isn’t optional – it’s how real progress happens.

Right now, your body is in repair mode. Your muscles, nervous system and joints have taken a hit. If you skip this step and dive straight back into hard training, you’re not pushing harder – you’re pushing yourself toward injury, burnout and performance plateau. This phase is where:

• Injuries are prevented

• Movement patterns are restored

• Strength is maintained without overloading

• Systems reset so you can train even harder next time

This isn’t passive rest. It’s active recovery – with a plan.

How Centr’s HYROX Recover Program works

Each week is a mix of strength, mobility and running, with the training load progressing slightly from week 1 to week 2.

WEEK 1

• Mobility

• Short easy runs

• Full-body dumbbell and bodyweight strength

• Rest days

WEEK 2

• Mobility

• Longer easy runs

• Upper body dumbbell strength

• Lower body dumbbell strength

• Rest days

What equipment do you need?

• Minimum: Dumbbells
• Nice to have: Yoga mat or soft surface for mobility

Recovery nutrition: what should you eat?

Focus on refueling and repair.

• Prioritize protein to support muscle recovery

• Keep carbs steady to replenish energy stores

• Don’t forget hydration – water and electrolytes matter

• Ease off training supplements and pre-workouts unless advised – but if you want to explore recovery supplements, let Centr dietitian Angie Asche guide you.

Eat to recover – not restrict. Stuck for meal ideas? We’ve got high-protein dinners designed for recovery.

What comes next?

The 'What's next guide' is your go-to if you’re feeling a little lost after the highs of a HYROX. Otherwise, take your pick based on how you’re feeling:

• HYROX race prep: If you’re 12 weeks or less from race day, it’s time to get to work with the original HYROX race-prep program.
• Hit pause on your HYROX training: Looking for a fresh injection of workout motivation? Find the Centr workout program that matches your goals and keep those gains coming.