HYROX Recovery: A Routine for Race Week and Training Blocks

By AJ, Sports Nutritionist at BulletCBD · Updated 9 October 2026

Quick answer: A good HYROX recovery routine is built on three things: a planned easy day after every hard session, a race week that cuts volume but keeps intensity, and the same simple habits every evening. If you want CBD in that routine, a simple option is the BulletCBD 6000mg Mint CBD Oil Spray or our 10mg gummies, alongside Pure C8 MCT Oil in your morning coffee.

HYROX asks a lot of the body: running broken up by sleds, lunges and wall balls, on legs that are already tired. Most people plan their sessions carefully and leave recovery to chance. This guide puts recovery on paper, for a normal training block and for race week.

What does a HYROX race ask of your body?

A HYROX race is eight 1km runs, each followed by a functional workout station, for 8km of running in total.

According to the official HYROX race format, the stations come in a fixed order: a 1,000m SkiErg, a 50m sled push, a 50m sled pull, 80m of burpee broad jumps, a 1,000m row, a 200m farmers carry, 100m of sandbag lunges and 100 wall balls. HYROX describes itself simply: "HYROX is for everybody." Divisions run from Open and Pro to Doubles and Relay.

That mix matters for recovery. Sleds and lunges load the quads and glutes, the farmers carry taxes grip, and every station is followed by a run, so training stacks running volume on top of strength-endurance work.

How do you build a HYROX recovery routine during a training block?

Make recovery part of the plan: schedule it, repeat it and keep it simple enough for a busy weekday.

Here is a sample weekly structure for an Open-division athlete:

Day	Training focus	Recovery habit
Monday	Strength: sled and lunge work	Protein-rich meal within a couple of hours, early night
Tuesday	Easy run, 30-40 minutes	10 minutes of mobility for hips and calves
Wednesday	Intervals: run and station repeats	Evening wind-down: screens off, one daily serving of CBD if you use it
Thursday	Rest or active recovery (walk, swim, bike)	Extra sleep, plenty of fluids
Friday	Strength-endurance circuit	Fuel well, foam roll quads and glutes
Saturday	Long run or full simulation	Carbohydrate and protein afterwards, rehydrate
Sunday	Rest	Plan the week, prep meals, relaxed evening routine

Recovery is where progress actually happens, and the habits that support it only count if you repeat them every week.

This is also where format matters. A metered spray such as our 6000mg Mint CBD Oil Spray lives in a kit bag without leaking or needing a dropper, so it fits into the post-session or evening slot without any fuss.

What should HYROX race week look like?

Race week is about arriving fresh: cut training volume by roughly half, keep a little intensity, and protect your sleep.

1. Monday to Tuesday: one short session, such as 3 x 1km at goal pace with a light station after each.
2. Wednesday to Thursday: easy running or rest, with a consistent bedtime.
3. Friday: rest, familiar food with a little extra carbohydrate, and regular fluids.
4. Race day: a familiar breakfast two to three hours before your wave. Some people like to stir a teaspoon of Bullet Organics Pure C8 MCT Oil into their usual coffee, but only do this if you have already tried it in training. Nothing new on race day.
5. After the race: eat, rehydrate, walk and sleep, then take a few easy days.

If you use CBD, keep it exactly as it was in training.

What does the research say about CBD and exercise recovery?

Researchers are actively studying CBD in athletes, but the human trials so far are small and the results are mixed, with most finding no clear effect on performance.

A 2020 narrative review in the journal Sports Medicine - Open, led by Danielle McCartney and colleagues, pulled together the evidence relevant to sport. The authors wrote that "CBD may exert a number of physiological, biochemical, and psychological effects with the potential to benefit athletes", but stressed that most of that evidence came from animal studies or non-athletes, and that well-controlled trials in athletes were needed.

A 2024 randomised, double-blind crossover study in the Journal of the International Society of Sports Nutrition (Isenmann and colleagues, German Sport University Cologne) put 17 well-trained athletes through a six-day high-intensity training block three times, taking 60mg of CBD as an oil, 60mg as a water-soluble form, or a placebo after each session. The training block caused muscle damage and reduced performance. Of the two CBD forms, only the oil was associated with lower myoglobin, a marker of muscle damage. It is a small study and a single marker, so it is an early signal rather than an answer.

Endurance research has been more neutral. In a 2024 trial at Griffith University, published in Sports Medicine - Open, 51 people ran 10km on a track after taking 150mg of CBD or a placebo. CBD had no significant effect on enjoyment, perceived effort, run time, or how much the run hurt or how anxious people felt. A 2025 follow-up in the same journal (Sahinovic and colleagues) tested 50mg and 300mg in 25 trained runners across an hour of steady running and a run to exhaustion. Neither dose changed time to exhaustion, heart rate, oxygen uptake or muscle damage markers. The authors concluded: "Use of CBD by athletes is, therefore, unlikely to be ergolytic or ergogenic at low to moderate doses."

Two caveats matter. The doses tested (50mg to 300mg) are far above the 10mg a day the Food Standards Agency advises for healthy adults, and none of these trials looked at a HYROX-style event. The science is still being written.

Which BulletCBD product suits a HYROX routine?

Choose by format and by whether you are drug-tested; every BulletCBD product is 0% THC, vegan, made in the UK and independently lab-tested batch by batch.

• 6000mg Mint CBD Oil Spray, £34.95 (was £64.99): 99%+ pure isolate in C8 MCT oil with a fresh mint flavour. At around 0.58p per mg it is the best value in our range, and the metered spray is built for a kit bag.
• 1000mg CBD Gummies, £29.99: exactly 10mg per gummy, which matches the FSA's daily advice, with no measuring and no hemp taste. Subscribe and save 10%.
• Pure C8 MCT Oil 500ml, £18.99: 100% C8 from coconut, unflavoured and odourless, so it disappears into coffee, oats or a post-session shake. It contains no CBD and is popular with people following low-carb diets.

If you race in a division with anti-doping rules, isolate is the lowest-risk choice. Our guide to broad-spectrum vs isolate CBD explains the difference, and our article on CBD for athletes and WADA rules covers the testing side in detail.

Frequently asked questions

How long should I rest after a HYROX race?

Many athletes take a few days of easy movement, such as walking, cycling or swimming, before returning to hard sessions.

Is there research on CBD and exercise recovery?

Yes, but it is early. A 2024 study of 17 trained athletes linked CBD oil to lower myoglobin after a hard training block, while 2024 and 2025 running trials found no effect on performance. Most studies used doses well above the FSA's 10mg daily advice.

How much CBD should I take?

The Food Standards Agency says: "Food regulators recommend healthy adults do not consume more than 10mg of Cannabidiol CBD per day." One BulletCBD gummy is exactly 10mg, and our guide to how to take BulletCBD explains serving sizes for each format.

Can I use CBD if I am drug-tested?

WADA removed CBD from its prohibited list in 2018, but THC is still prohibited. Choose a 99%+ isolate, check the batch lab report and your governing body's rules. No product can guarantee a test result.

Should I try MCT oil for the first time on race day?

No. Introduce MCT oil gradually in training, starting with one teaspoon, and only use it on race day if it already sits well with you. Stirring it into your usual coffee is the easiest way to start.

The bottom line

A strong HYROX recovery routine is mostly unglamorous: planned easy days, good food, enough sleep and a lighter race week. Research into CBD and exercise recovery is moving quickly but remains early, so see it as one part of a consistent evening routine rather than a shortcut. If you want to include CBD and MCT oil in your training block, The Bullet Box brings together the 6000mg Mint Spray, 1000mg Gummies and Pure C8 MCT Oil for £65.99 instead of £83.93, a saving of £17.94, with free UK delivery.

CBD food supplements are not suitable for under-18s, or for anyone pregnant or breastfeeding. If you take medication, speak to your GP or pharmacist before use. This article is general information, not medical advice. Sources: HYROX, "The Fitness Race" official race format (hyrox.com); McCartney D. et al., "Cannabidiol and Sports Performance: a Narrative Review of Relevant Evidence and Recommendations for Future Research", Sports Medicine - Open, 2020; Isenmann E. et al., "Influence of short-term chronic oral cannabidiol application on muscle recovery and performance after an intensive training protocol: a randomized double-blind crossover study", Journal of the International Society of Sports Nutrition, 2024; McCartney D. et al., randomised controlled trial of 150mg CBD and subjective responses to a 10km run, Sports Medicine - Open, 2024; Sahinovic A. et al., "The Acute Effects of Cannabidiol on Physiological and Subjective Responses to Endurance Exercise: A Dose-Ranging Randomised Controlled Crossover Trial", Sports Medicine - Open, 2025; Food Standards Agency, "Food Standards Agency and Food Standards Scotland update consumer advice for CBD", October 2023; World Anti-Doping Agency Prohibited List.