Free resource
The HYROX Recovery Checklist
8 protocols serious athletes use in the 48 hours after a race, based on personal testing and peer-reviewed research.
What's inside
- 01 Refuel inside 45 minutes
The window that closes fastest. Why delaying two hours cuts glycogen resynthesis in half.
- 02 Hydration with sodium
Water alone is not enough. The 150% rule and why sodium replacement is not optional.
- 03 Sauna timing
When to use it post-race, and when to skip it. The 90-minute rule that protects your sleep.
- 04 Sleep priority
The night after a race is your highest-leverage recovery block. What protects it and what destroys it.
- 05 Foam rolling
The effect is neurological, not structural. When it works and when aggressive technique backfires.
- 06 Sports massage timing
Why the same day is wrong. The 24-48h window that actually reduces perceived fatigue for up to 96 hours.
- 07 Cupping, tension vs DOMS
The thumb test that tells you whether to cup or leave it. Applying it wrong makes things worse.
- 08 HRV-guided return to training
How to read your variability score to know when you're actually ready. And what a single low reading really means.
Get the free PDF
Enter your email and we send you the checklist instantly. No sequence, no spam.
Check your inbox, the PDF is on its way.
Something went wrong. Try again or email hello@recoverystackforall.com
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.