The best recovery exercises after a HYROX race mean making sure we target the main muscles used during your effort. And with HYROX being so demanding on the body, recovering better is key.
After an intense workout, science says you should avoid aggressive, prolonged passive stretching on the muscles that were strained during the effort. Instead, mobility work and massages should be incorporated to promote better recovery.
Our 5 Go-to Stretches for HYROX Recovery
These five exercises will make sure you can start training again the next day and crush your training.
Quad roll: Deep tissue release for the quadriceps.
Calf roll: Loosens the calves after 8 km of running.
Cobra to prayer: Improves thoracic extension and eases upper body tension.
Knight stretch: Targets tight hip flexors linked to lower back discomfort.
Glute roll: Relieves soreness after high-rep wall balls.
Exercise 1/5: Quad Roll
Focus
Details
Timing
Repeat for 1 minute
Stimulus
The pressure should allow you to stay relaxed
Instructions
• Lay with your thigh on the roller with your foot relaxed
• Use your hands to support your body
• Maintain a rhythmic rate of 50 movements per minute
Targeted Areas
Quad
Equipment Required
Foam Roller
Exercise 2/5: Calf Roll
Focus
Details
Timing
Repeat for 1 minute per side
Advice
The pressure should allow you to remain relaxed
Instructions
• Massage from heel to knee progressively
• Lift your butt off the ground
• Maintain a rhythmic rate of 50 movements per minute
Targeted Areas
Calves, Ankles
Equipment Required
Foam Roller
Exercise 3/5: Cobra to Prayer
Focus
Details
Timing
Repeat for 1 minute
Stimulus
Stretch in the abdominals, under the arms, and in the back
Instructions
• Phase 1: Lying down, palms on the ground, arms extended to lift the torso while keeping hips on the ground
• Phase 2: Hips pushed back to rest on the heels, arms extended forward, palms flat on the ground
• Slow and controlled transitions between the two positions
Targeted Areas
Shoulders, Traps, Lats, Hamstrings
Equipment Required
None
Exercise 4/5: The Knight Stretch
Focus
Details
Timing
Repeat for 1 minute
Stimulus
A front and upper thigh stretch
Instructions
• Step into a wide lunge with a straight torso
• Suck your belly button in
• Tighten your butt and abs
Targeted Areas
Hips, Quad, Lumbar
Equipment Required
None
Exercise 5/5: Glute Roll
Focus
Details
Timing
Repeat for 1 minute
Stimulus
The pressure should allow you to remain relaxed
Instructions
• Sit with your butt on the roller
• Cross your leg and place your ankle on the knee of your opposite leg
• Maintain a rhythmic rate of 50 movements per minute
Targeted Areas
Glutes
Equipment Required
Foam Roller
Why Recovery Matters After HYROX
HYROX combines high-volume running with functional strength exercises such as sled pushes, lunges, and wall balls. This places stress across multiple muscle groups:
Quadriceps. Heavily loaded during, sled pushes and lunges.
Calves. Fatigued from sustained running.
Glutes. Activated during wall balls, lunges, and sled pulls.
Hip flexors. Stressed by running posture
Thoracic spine. Locked from holding heavy positions under fatigue.
Without recovery, tightness in these areas can reduce performance and increase the risk of injury in training blocks that follow.
Common Post-HYROX Soreness and Why it Happens
Muscle Group
Common Issue Post-Race
Why It Happens
Quadriceps
Stiffness, heavy legs
High volume lunges, sled push and wall balls
Calves
Cramping or tightness
8 km of running with repeated push-off demands
Glutes
Deep soreness
100+ wall balls and heavy hip extension work
Hip flexors
Sharp tightness or lower back pain
Fatigue from running stride
Thoracic spine
Reduced rotation and extension
Fatigue from holding weighted positions (farmer’s carry, ski erg)
Anatomy and Performance Links
Quads and calves are crucial for running efficiency.
Glutes drive power in wall balls and sled work. Post-race soreness can affect hip stability.
Hip flexors connect directly to the lumbar spine. Tightness here is a common source of lower back discomfort.
Thoracic mobility supports overhead positions and breathing mechanics — often compromised by fatigue.
By restoring mobility in these regions, athletes can return to structured training sooner and with better performance capacity.
FAQs
Do I need to stretch immediately after HYROX? Yes, stretching or mobility work straight after can help reduce stiffness and speed recovery. Active recovery in the following days is also beneficial.
How long should I hold each pose? Adjust based on soreness and tolerance.
Can stretching prevent post-race soreness? Stretching won’t eliminate soreness entirely, but it can reduce severity and restore mobility faster.
Should I only stretch or massage the sore muscles? No, focus on the main areas hit during HYROX — quads, calves, glutes, hips, and upper body — even if some aren’t as sore.
Is it safe to train the next day after HYROX? Light activity, such as walking, cycling, or easy mobility, can help. Intense training should be delayed until soreness subsides. Always consult a medical professional if you are feeling pain.
