I TEST RECOVERY PROTOCOLS on my body.
HERE'S WHAT actually works.

A reference for serious amateur HYROX athletes. Every protocol below cleared two gates: at least 2-3 peer-reviewed studies, and 3-4 weeks of personal testing with tracked Garmin data. Science and my own body have to agree.

6 PROTOCOLS TESTED
1 PUBLICLY OVERHYPED
BROWSE 6 PROTOCOLS → HOW I TEST
THE VERDICTS ALL 6 PROTOCOLS →
Nº 004 OVERHYPED

Massage

A €400 device that delivers what a €20 foam roller already does, with better vibration and worse evidence. The ROM benefit is real. The recovery claims are not. If you already own ...

Read protocol
Useful
Cupping Manual therapy Read
Useful
Post-race Nutrition Read
Useful
Foam Accessory Read
FOUNDATIONS ALL FOUNDATIONS →

The science and method behind every verdict.

FOUNDATION Magnesium for HYROX athletes: why the form you buy matters more than the dose Most athletes who supplement magnesium are absorbing less than 5% of what they take. Not because the dose is wrong, but because the form is. Here is what the research says about magnesium, sleep quality, and nervous system recovery for high-intensity athletes. Read FOUNDATION How to read your HRV data: a practical guide for HYROX athletes You read your variability score to decide whether to push or adapt the session, not to decide whether to skip it. Here is the protocol that turns a morning number into a training decision, and keeps you working. Read FOUNDATION Garmin vs WHOOP: which recovery tracker should a HYROX athlete use? Both devices measure your HRV. They use different methods, give you different data, and serve different needs. A framework for HYROX athletes choosing between them, from someone who tracks everything on Garmin. Read FOUNDATION Recovery timing: what happens in the hours after training determines what you actually adapt to The session creates the stimulus. The window after it determines whether that stimulus becomes adaptation or wasted stress. Knowing when to use cold, when to eat, and when to push again is not a detail. It is the mechanism. Read FOUNDATION What moves your HRV: the six levers that matter for HYROX athletes Your variability score does not fluctuate randomly. Six specific inputs drive it in consistent, measurable ways. Understanding which one is doing what changes how you interpret the number every morning. Read FOUNDATION The recovery base: sleep, hydration, nutrition Before any recovery protocol works, three variables need to be in order. The rules are not complicated. Most athletes just don't treat them as performance variables. Read FOUNDATION What is HRV: and what it actually tells you as a HYROX athlete Heart rate variability is the most misunderstood number on your wearable. Not because the science is complicated. Because nobody explains what the number is actually measuring, and what you should do differently based on it. Read

BEHIND THE STACK

@iamtherecoveryathlete

HYROX SOLO 1H · GARMIN FORERUNNER 265
LONDON · PARIS

I'm not a coach. I'm not selling supplements. I'm a serious amateur HYROX athlete who got tired of marketing copy.

I read the studies, then I test the protocols on my own body for 3-4 weeks. I track HRV Status, Body Battery, Sleep Score on Garmin. Same dose, same timing, same execution. Then I write down what happened, including what didn't work.

READ THE FULL METHODOLOGY →