Most HYROX athletes don’t struggle because they’re not working hard enough. They struggle because they never recover properly. Sometimes Less can be more. HYROX sits in a horrible middle ground of strength + endurance, which means fatigue builds up fast if you’re not careful. So let’s clear a few things up. 1️⃣ How Long Should You Recover? It depends on the session. After a normal training session • 24 hours is usually enough After a very hard session (race pace intervals, brutal circuits, heavy legs) • 48 hours is often smarter After an actual race • 5–10 days before proper intensity again But here’s what that actually looks like in real training. Example 1 Monday Heavy legs (squats, lunges, sled pushes) Tuesday Your legs are cooked. You probably shouldn’t be doing running intervals or hill sprints. Better options: • Easy Zone 2 run • Upper body session • Mobility work • Or even a full rest day Let the legs recover. Example 2 Wednesday Hard engine session(Intervals like 12–16 × 400m) Thursday You might feel generally fatigued. Instead of smashing another brutal session, do something like: • Easy aerobic run • Technique work • Light circuit Then you’re ready to push again Friday or Saturday. Example 3 Race weekend You’ve just done a HYROX race. Monday Easy movement only (walk, bike, light jog) Tuesday–Wednesday Gradually return to training Thursday onward Start bringing intensity back Trying to smash a brutal workout two days after a race is usually a bad idea. 2️⃣ DOMS vs Actual Injury A lot of people panic when they get sore after training. That’s usually just DOMS (Delayed Onset Muscle Soreness). DOMS usually feels like: • Stiff muscles • Soreness when you move • Worst 24–48 hours after training • Improves as you warm up Totally normal. Example: You did 100m walking lunges and sled pushes yesterday. Today your glutes feel like concrete. That’s normal. An injury feels different: • Sharp or stabbing pain • Pain in a specific spot

Drop it below 👇 Are you racing this weekend? - What day? - What category? - What’s your goal? (Be honest… not your “Instagram goal” — your real one)