HOW TO BEST USE HYTRO
Improve Performance and Recovery with wearable Blood Flow Restriction.
Unlock the full potential of Blood Flow Restriction (BFR) training with Hytro’s performance and recovery protocols - simple, safe, and trusted by elite athletes and teams worldwide.
Why Protocols Matter
At Hytro, we know athletes and coaches need more than just world-class BFR products - they need clarity, confidence, and consistency.
That’s why we’ve created evidence-based protocols designed to integrate seamlessly into training and recovery environments.
Whether you’re building strength, accelerating recovery, or supporting return-to-play, our step-by-step protocols make it simple and effective for anyone, anywhere
What You’ll Find Below
- Performance Protocols - Improve strength, endurance, and conditioning with proven BFR structures.
- Recovery Protocols - Reduce muscle soreness, enhance adaptation, and speed up turnaround between sessions.
- Return-to-Play Guidance - Practical, low-load protocols for safe and effective rehab integration.
- Coach & Athlete Ready - No complicated equipment or lengthy explanations. Just strap in and go.
Why Protocols Matter
At Hytro, we know athletes and coaches need more than just world-class BFR products - they need clarity, confidence, and consistency.
That’s why we’ve created evidence-based protocols designed to integrate seamlessly into training and recovery environments.
Whether you’re building strength, accelerating recovery, or supporting return-to-play, our step-by-step protocols make it simple and effective for anyone, anywhere
What You’ll Find Below
- Performance Protocols - Improve strength, endurance, and conditioning with proven BFR structures.
- Recovery Protocols - Reduce muscle soreness, enhance adaptation, and speed up turnaround between sessions.
- Return-to-Play Guidance - Practical, low-load protocols for safe and effective rehab integration.
- Coach & Athlete Ready - No complicated equipment or lengthy explanations. Just strap in and go.
PRE-ACTIVATION
HYTRO 3X5
Prime yourself for performance. Our preparation protocols are designed to activate key muscle groups, increase blood flow, and improve readiness before training or competition.
By using BFR in the warm-up, athletes can stimulate the body’s natural performance responses without adding unnecessary fatigue or risk of overload.
The result is sharper activation, better joint mobility, and an efficient transition into high-intensity work. These protocols are ideal for pre-session preparation across strength, conditioning, and match-day environments.
ACTIVE RECOVERY
HYTRO 3X5
Recover while still moving. Our active recovery protocols apply low-load activity with BFR to accelerate recovery, reduce muscle soreness, and maintain adaptations between demanding sessions.
By combining light exercise with blood flow restriction, athletes benefit from increased circulation, metabolic stress, and faster repair, all while keeping overall training stress low.
These protocols are particularly valuable in congested training weeks or tournament schedules, where staying fresh and consistent is key.
PASSIVE RECOVERY
HYTRO 3X5
Rest smarter with passive recovery. Even on days when movement isn’t possible, Hytro protocols use BFR to stimulate blood flow, enhance recovery markers, and reduce downtime.
Simply applying the product in a passive setting can accelerate tissue repair and improve readiness for the next session, without requiring any active load.
This makes passive recovery protocols especially effective for athletes in transit, managing high training volumes, or returning from minor knocks, ensuring recovery never takes a back seat.
STRENGTH
HYTRO 3X15
Build muscle and power safely. Hytro strength protocols allow athletes to achieve hypertrophy and force development using lower loads than traditional methods.
By leveraging the proven science of BFR, these protocols reduce joint stress while maximising muscle activation, making them a practical tool for athletes across different training phases.
Strength protocols are effective both as a standalone training method and as an addition to existing programs, supporting gains in power and resilience without compromising long-term durability.
HYPERTROPHY
HYTRO 5X15
Maximise muscle growth with less load. Hytro’s hypertrophy protocols use Blood Flow Restriction to stimulate muscle development at intensities far lower than traditional resistance training.
This allows athletes to achieve the same anabolic response without the joint stress or extended recovery demands that come with heavy lifting. By combining metabolic stress with targeted activation, these protocols create the ideal environment for muscle adaptation, making them particularly valuable during phases where high volume or load isn’t possible.
Hypertrophy protocols are trusted across elite sport to maintain or build lean muscle mass safely, whether in-season, post-injury, or as a complement to conventional strength training.
POWER
HYTRO 5X5
Explosiveness demands precision. Hytro’s power protocols are designed to enhance fast-twitch muscle recruitment and improve the body’s ability to generate force quickly.
By applying BFR, athletes can achieve the neuromuscular stimulus of high-intensity training while working at reduced loads, protecting joints and limiting fatigue. These protocols are especially effective in sharpening sprint performance, jump capacity, and rapid change-of-direction ability, making them a valuable tool for both in-season maintenance and off-season development.
Power protocols help athletes sustain high outputs under pressure while reducing the cumulative stress of traditional heavy-load training.
ENDURANCE
HYTRO15
Train harder, adapt faster. Hytro endurance protocols use BFR to enhance aerobic capacity, delay fatigue, and drive conditioning gains more efficiently.
By applying controlled restriction, athletes can achieve a higher training stimulus at a lower absolute intensity, reducing wear and tear while accelerating adaptation.
These protocols are ideal for improving VO₂ max, muscular endurance, and repeat-effort capacity, supporting athletes through pre-season builds, in-season conditioning, and long-term performance development.
PROTOCOL DOWNLOADS
Key Blood Flow Restriction questions answered:
What is Performance Blood Flow Restriction?
Once only used as a rehabilitation tool, BFR has increased as understanding of its performance-related benefits has grown and is now widely used across a spectrum of sports performance and recovery.
This enhanced understanding has given rise to the overarching concept of “Performance BFR.” This term encapsulates key advantages, such as heightened exercise preparedness, improved training adaptations, effective pain modulation, and expedited recovery.
How does BFR Training Work?
Depending on whether you apply BFR before, during or after exercise you can dramatically improve how you Prepare, Train and Recover.
- Preparation BFR during your normal pre-exercise warm ups and stretches, will accelerate warming and improve elasticity of joints & muscles; driving blood into structural tissues more effectively, to better prepare tendons and ligaments for high intensity exercise.
- BFR Training involves performing low intensity or low load exercise with blood flow restriction (BFR) applied which increases muscle fibre activation, and drives adaptations similar to those seen when performing high intensity or heavy loaded exercise, all while using light loads.
- Recovery BFR during either a prescribed active or passive recovery activity causes significant swelling in the muscles which drives the production of recovery hormone. When the BFR stimulus is removed, the pressure build up is released which causes a powerful flush of blood, removing inflammation and waste materials from the muscles and joints.
I want to train like a Professional - what are the benefits for me?
The benefits of using BFR are vast, and ever day through our Athletes and Research we are finding new ways optimise human performance. Just some of the key advantages are listed below:
Time Saving:
- Because of the added stress of occlusion, you reach failure and fatigue, much faster than you went under the same conditions without BFR.
Managing Training load/volume:
- Training with BFR, lets you build muscle with less weight, saving your joints and letting you workout effectively even when fatigued.
Training/Recovery on the move:
- Away from home, there’s often limited access to weights and recovery tools, Hytro BFR allows you to maximise the effects of recovery and resistance stimulus anywhere and at any time thanks to their portable and light weight wearable BFR solutions.
Before Exercise (Preparation)
- Improved elasticity of joints & warming of muscle tissues compared to stretching alone, thereby reducing injury risk
- BFR has a pain relieving effect, particularly for tendon issues and muscle soreness.
- Up to 38% reduction in joint pain
During Exercise (BFR Training)
- Increases muscle size, strength, and power much faster than conventional training alone and with less equipment
- In-season performance gains without impacting recovery (i.e. day before competition)
After Exercise (Recovery BFR)
- Start recovery immediately post exercise, any time, anywhere
- Increased production of recovery hormones and faster removal of lactic acid and waste materials
- Enhances the benefits of Ice baths, saunas, and contrast bathing
Is BFR training dangerous?
Hytro is the only BFR device that has been validated as safe to use without supervision (Neal et al 2023), making it the most versatile, scalable, and transportable BFR solution on the market.