How to recover from Hyrox Australia competitions

Are you planning on entering one or several Hyrox Australia competitions this year? 

If yes, that’s exciting. If not, then why don’t you? 

Hyrox Australia in 2025 is going to be epic. There will be a ton of fun fitness racing events in Sydney, Melbourne, Brisbane, and Perth. What’s great about Hyrox exercises is that they’re for everyone, making the workouts fun and rewarding—if you train for them.

But while you may see reels online or specific group classes at your local gym tailored to Hyrox and workout plans, many overlook one area—recovery. 

Whether you’re doing a Hyrox Australia workout or planning a competition anywhere else, recovery is key. Those Burpee Broad jumps and wall balls can really push past your cardiovascular limits, and if you’re competing against the clock, it can be mentally exhausting. 

Today, at Go Nutrition, we’re not here to tell you how to train for one; we’re here to share our top tips on recovering from Hyrox Australia competitions. 

Knowing the right way to recover can reduce injuries, turn you into a seasoned competitor and help you stay fit and strong. 

Dive in with us below to learn how to have a solid recovery from your next Hyrox. 

What is Hyrox Australia?

Before diving into the recovery strategies in tips, let’s quickly recap what Hyrox Australia is all about. If you know what it already is, skip this part.

Hyrox is a form of fitness racing that originated in Germany and was founded in 2017. It has evolved from CrossFit. 

It differs from CrossFit in that it focuses on endurance rather than strength. Races are standardized, with eight functional exercises and running between them. Hyrox Australia and beyond purely tests your overall fitness and has low barriers to entry, allowing many people to participate in Hyrox.

Hyrox typically has the following exercises:Ski Erg, Sled Push, Sled pull ,Burpee Broad Jumps, Rowing, Farmers Carry, Sandbag Lunges and Wall Balls

Why Recovery After Hyrox Is Important

Hyrox Australia competitions and workouts are no joke. Prepare to be pushed to your limits. Just like any high-intensity training, they can tear your muscle fibres and cell membranes, causing inflammation and swelling and, of course, delayed-onset muscle soreness (DOMS). 

You know that pain that happens 24-48 hours after a workout? The one where your legs feel like concrete makes you limp or nips away at you. 

With Hyrox throwing, running, functional strength, and repetitive high-intensity exercises, you need to look after yourself, particularly your lower limbs—your calves, ankles,hips, knees, and feet—to help you bounce back into training properly afterwards. 

Again, a few factors can influence your recovery, such as your nutrient intake, hydration, rest, and sleep.

Active Recovery Tips For Hyrox Australia Competitions and Workouts

Remember, the key to recovering from Hyrox workouts properly is to reduce the DOMS and get back into training as quickly as possible. Let’s start with active recovery, a crucial method that can help promote flexibility, aid circulation and get you back on track. 

Start With Walking

Immediately after you’ve crossed the finish line at your Hyrox Australia competition, walk for a little bit. Resist the urge to collapse and go for a walkout. It may feel tempting to crash right there, but walking for 10-15 minutes at a leisurely pace can help your body steadily cool down. The gentle movement can prevent the build-up of waste products in your soft tissue, encouraging fresh blood flow. 

Why is this important? 

Fresh blood circulation can help deliver essential nutrients to repair and rebuild your muscles, tendons, and ligaments. So, after an intense race, give your body the gift of movement—it’ll thank you! 

Stretch and Focus On Mobility

After you’ve walked, start stretching while your muscles are still warm and flexible. The best type of stretches to help with your Hyrox recovery zone are dynamic ones. These gentle, consistent, steady movements help work major muscle groups you’ve used in the race. 

Try out: To relieve tightness, try standing calf stretches, ankle circles, resistance band exercises, downward dogs, leg swings, hip openers and more. 

Repeat them regularly following the event, throughout the day, and in the days to come to encourage blood flow to your muscles. Don’t forget to make the foam roller your best friend. Roll over your sore spots to break up tension and help with circulation. 

You should also make the foam roller your best friend; it can be a major help, too.

To get you started, check out this Hyrox mobility routine recommendation.

There are also apps like GOWOD that allow you to target certain muscle groups that you feel stiff. Remember, if you can’t do a mobility routine right at the venue, do one before you go to sleep that night. This way, you won’t feel sore the next day! 

Engage in low intensity exercise 

It’s important not to jump back into your normal routine after your Hyrox. In the days following, try easing into low-intensity exercise—nothing too intense, demanding, or taxing on your body. 

A gentle jog, walk, cycle, swim, or restorative exercises like pilates or yoga can encourage blood flow and remove lactic acid buildup in your muscles. Most importantly, though, check in with yourself and listen to your body. If you don’t feel great, don’t jump into exercise immediately; steady yourself in… don’t put stress on your lower limbs!

Nutrition after Hyrox 

Have you heard of the saying, "You are what you eat?" Well, as far as Hyrox goes, you can probably say the same. What you eat after the event plays a major role in recovery, and ideally, you should eat a good meal within 30 minutes of completion. 

The best nutrition for Hyrox is simply a combination of carbohydrates, protein, and healthy fats. Aim for 1-1.3 grams per body weight to help with muscle repair. You should fuel your body like that for 2-3 days. 

Try to focus on foods that help with recovery, such as lean proteins, complex carbs, and anti-inflammatory options such as leafy greens and berries. Remember to eat lots of colourful fruits and vegetables to help your body heal. 

Go For: Oranges, bananas, fish, chicken, nuts, eggs, greek yoghurt, beef, beans, lentils and more.

Hydration after Hyrox

Hydration is essential for Hyrox before, during, and after the workout. You’ll want to replenish your fluid intake quickly. Try to consume 500 ml to 1L of an electrolyte-rich drink within 30 minutes of completing the workout. Doing this can help restore fluids to your body and accelerate muscle recovery. 

When looking for electrolytes, try focusing on drinks that contain zinc, magnesium, potassium, and zinc. These minerals support muscle function, reduce cramps, and limit fatigue during the recovery process. Get them consumed; your body will thank you later! 

Try out Go Nutrition Electrolyte Blend, a refreshing watermelon-flavoured drink packed with essential minerals to support muscle function and help maintain optimal hydration levels, helping you recover quicker.

Top Tip: Watch the colour of your urine. Ideally, it should be pale yellow to clear. If it’s dark and smelly, it might be a sign that you need to hydrate even more. To maintain your hydration levels, eat foods high in water content packed with nutrients that can aid recovery and hydration. 

Mental Recovery for Hyrox

Just like physical recovery, you can’t ignore your mental recovery. Your mind plays a crucial role in helping you regain your focus and recenter. Here are three elements to not skip over when recovering from your Hyrox Australia competition.

Mindfulness techniques

After the event, take a moment to be mindful of your muscles and breath when stretching. Just thinking about your mind-muscle connection can increase muscle activity and help with recovery. Another way is at the end of the competition, reflect on your performance and see how you did to foster a positive mindset and 

Prioritise a good quality sleep

For any part of your life, sleep is a no-brainer. On average, you should get around 7-9 hours of sleep each evening, and after a Hyrox Australia workout or competition, you must not skimp on it. If you don’t get enough, there’s a greater risk of feeling fatigued and sore the day following your workout. Also, if you’re not sleeping enough, there’s a risk of cognitive decline, memory lapses, and difficulty with decisions.  Moreover, a lack of good sleep after any Hyrox Australia event in 2025 can prolong your return to daily life and exercise. 

Go for a massage 

A massage post-Hyrox may help aid your recovery and increase blood circulation. More blood circulation helps deliver nutrients and oxygen to areas that need it the most. The right massage can reduce muscle tension and help damaged cells repair, heal and grow. Massages are not just about the physical benefits; they can leave you feeling mentally rejuvenated and recharged to get back into your training. Don’t underestimate the power of a massage!

How to manage pain and discomfort from Hyrox recovery

When you attend any Hyrox event, we really hope it’s amazing and that you don't need to do much for your recovery afterwards. But sometimes, your muscles may be filled with lactic acid, causing a burning sensation and stiffness. 

Sometimes Hyrox can put you at risk of encountering unpredictable injuries like shin splints, acute knee pain, and inflammation. A lot of these are only short term, but can be reduced and eased up by the following:

•  Heat Therapy: Using sauna, steam and infrared therapy can help stimulate blood flow, reduce muscle soreness and aid relaxation. 

• Massage techniques: Using a massage gun or massage can help with circulation. Even soft tissue manipulation or myofascial release can help improve tension and boost mobility. 

Try Go Nutrition Recovery Blend

If you want to optimize your recovery after Hyrox Australia competitions, why don't you try our Recovery Blend? Backed by proven scientific research, it is packed with recovery-boosting EAA/BCAAs and accelerates muscle repair and recovery. 

Our Go Nutrition Recovery Blend can decrease DOMS, supply key nutrients to your muscles during recovery, and help you gradually return to training after Hyrox. After your next Hyrox competition or workout, take our blend alongside getting a good night's sleep, rest, hydration, and fuel, and see the difference.

Are you looking for other ways to optimize your recovery? Check out our top 10 recovery techniques for Hybrid Athletes.

FAQS

What is Hyrox Australia?

Hyrox Australia is a form of fitness racing that’s popular worldwide. Originating in Germany, Hyrox combines running and functional workouts. Participants run 1km, and then 1 functional workout station is followed, repeated eight times. Hyrox in Australia is growing in popularity, with major cities like Melbourne, Sydney, Brisbane, and Perth having competitions. 

What is the best recovery for Hyrox Australia?

There’s no right or wrong way to recover from Hyrox Australia competitions. However, we recommend stretching immediately and engaging in active recovery. Go for a light cycle, walk, or yoga, fuel up, and hydrate properly. 

What to eat after Hryox Australia? 

For any Hyrox Australia competition, try to eat a post-workout snack within 30-60 minutes of training to help replenish energy and aid muscle repair. A mixture of carbohydrates, proteins and healthy fats aids energy stores. 

What is the hardest part of Hyrox?

The difficulty of stations at Hyrox is subjective! Many participants find the sled push one of the most physically demanding stations, as it tests their leg strength and full-body power. However, what you might find difficult may differ from the next person.