How many rest days should a HYROX athlete take per week?

One full rest day and one Zone 1 active recovery day per week during base and strength blocks. During race-specific and sharpening blocks, keep one full rest day and consider a second active recovery day if cumulative fatigue is high.

How much sleep do HYROX athletes need?

8 hours minimum during base and strength blocks, 8.5 during race-specific blocks, and 9 hours nightly during race week. Below 7 hours, performance drops measurably and injury risk doubles.

Are ice baths good for HYROX recovery?

Yes between race-prep sessions in the same day, but avoid them in the 24 hours after your hardest strength sessions, as cold immersion can blunt the adaptation signal you just earned. Sauna and contrast therapy are better year-round options.

How do I know if I am overtraining for HYROX?

Watch for resting heart rate elevated more than 5 bpm for 3+ days, declining session quality, sleep quality dropping despite normal hours, persistent soreness, and loss of training motivation. If two or more show up, drop volume 40% for the week immediately.

What is the best post-workout meal for HYROX training?

30–60 g carbs and 25–40 g protein within 60 minutes of finishing. Examples that work: rice and chicken, oats and Greek yogurt with whey, or a smoothie with banana, whey, and oats. The window matters most after double-session days.

HYROX Recovery Guide for Vancouver Athletes

HYROX Recovery Guide for Vancouver Athletes from CrossFit BC. How HYROX athletes in Vancouver recover smarter: sleep, nutrition timing, mobility, deload weeks, and the recovery protocols our coaching team uses…

CrossFit BC is a coaching gym in Olympic Village, Vancouver, at 278 East 1st Avenue. We run CrossFit, HYROX race prep, Olympic weightlifting, small-group and 1-on-1 coaching seven days a week.