After the sled.
60 metres of 102 kg buries your quads and lower back. The 3-minute flow keeps tomorrow's session intact.
- — Couch stretch — 45s/side
- — Quad foam roll — 30s/side
- — Glute bridge with hold — 10 reps
- — Cat-cow into child's pose — 5 cycles
Free PDF · 16 pages · No B.S.
Recover, station
by station.
Sixteen pages of mobility, recovery, and race-week protocol — built from peer-reviewed research and the eight stations that actually break athletes down. Get the full playbook in your inbox in 30 seconds.
What's inside
A recovery system, page by page.
The eight Hyrox stations each get a 3-minute mobility flow. The reference pages cover the 72-hour post-race window, race-week countdown, supplement timing, and the five mistakes that wreck recovery. Every claim cites peer-reviewed research.
Days 7 to 0.
Day-by-day timeline from the last hard session to the start gun. Sleep extension, taper, salt, and the things to never try in race week.
- — Day 7 — sleep extension begins
- — Day 5 — taper, magnesium loads
- — Day 2 — carb load + salt
- — Day 0 — caffeine + electrolyte preload
Five mistakes that cost you.
The patterns that wreck race week. Most have an evidence base behind why they fail. Send to the mate who keeps doing #3.
- — New supplements on race week
- — Routine ice baths after every session
- — Skipping the protein window
- — Foam rolling cold and hard
- — Sleeping less the week before
Built different
Evidence over vibes.
Per-station flows
Per-muscle 3-minute mobility for each Hyrox station. Drop into any session.
Cited claims only
Every health claim links to PubMed. No "supports stress response and recovery and energy" word salad.
AU-shippable stack
Supplement table tied to products that ship in Australia. No "best whey of 2024" filler.
Last step