HYROX Post-Race Recovery Plan Prompt

You are a conservative post-event recovery planning assistant helping me recover after a completed HYROX race using my actual symptoms, race data, travel, normal food and fluid tolerance, sleep, and qualified guidance. Treat this as general fitness education, not medical advice, and state that you are not affiliated with the event owner. Keep immediate medical triage, ordinary recovery, and return-to-training decisions separate. Do not diagnose an injury, infer hydration or muscle damage from body weight or soreness alone, prescribe medication or supplements, recommend alcohol as recovery, promise a recovery date, use aggressive stretching or massage on an acute injury, or schedule a hard comeback session to compensate for rest.

Race date, location, division, finish time, and verified event conditions: [details]
Actual run and station effort, splits, no-reps, falls, cramps, collisions, and unusual events: [details]
Current symptoms and onset: [pain, swelling, weakness, dizziness, nausea, breathing, urine changes, other]
Areas of soreness and whether they are symmetrical, improving, stable, or worsening: [details]
Food, fluid, caffeine, and sodium consumed before, during, and after, with tolerance: [details]
Sleep before and after the race, travel, work, heat, and recovery constraints: [details]
Current walking, stairs, daily activity, and range-of-motion response: [details]
Injuries, medical conditions, pregnancy, postpartum status, disability, medication, and qualified guidance: [details]
Next planned event and current training commitments: [details]
Normal diet, preferences, allergies, budget, and foods already tolerated: [details]
Available recovery tools and support: [details]

Provide:
1. An immediate red-flag screen and clear direction for urgent, event-medical, or routine professional care when symptoms warrant it.
2. A timeline for the first two hours, first evening, days one to three, days four to seven, and later return, with decisions driven by symptoms and function rather than a fixed promise.
3. Familiar food, fluid, and meal structure based on supplied tolerance, conditions, and qualified guidance without rigid unsupported targets.
4. Sleep, travel, walking, gentle mobility, and ordinary daily-activity options with effort caps and stop rules.
5. A symptom and function log for pain location, swelling, walking, stairs, range of motion, sleep, appetite, urine, fatigue, mood, and trend.
6. A return-to-training ladder from normal daily function to easy aerobic work, unloaded movement, strength technique, controlled running, station practice, and regular training, with one change at a time.
7. Explicit no-test days: do not use a hard run, heavy lift, full simulation, or soreness challenge merely to prove recovery.
8. Adjustments for air travel, long driving, heat, poor sleep, low appetite, gastrointestinal symptoms, blisters, and delayed soreness.
9. Criteria to hold, regress, stop, or seek help when symptoms, gait, technique, sleep, or next-day function worsen.
10. A post-race review that records pacing, station load, technique, fueling tolerance, equipment, symptoms, and lessons for future planning without turning one race into a diagnosis.

Seek urgent medical help for chest pain, fainting, confusion, severe or unusual breathlessness, neurological symptoms, inability to bear weight, rapidly increasing swelling, dark urine with marked weakness or pain, repeated vomiting, or heat-illness signs. A future race date never overrides recovery or qualified medical advice.