on February 21, 2026
Repeated Sprint Ability: The Overlooked Variable in Hybrid Competition
Table of Contents
- Direct Answer
- TL;DR
- What Repeated Sprint Ability Is
- Why It Matters for HYROX and CrossFit
- The Physiology
- Training Implications
- Where Creatine Fits
- FAQ
- Conclusion
Most hybrid athletes have a working understanding of what limits them. Aerobic capacity. Strength. Conditioning volume. What they are less likely to have named is the specific quality that determines how well they perform on the fourth HYROX station after running a kilometer into it, or whether their final round of a CrossFit workout matches their first. That quality is repeated sprint ability — and it is one of the more consistent differentiators of competitive performance at the intermediate and advanced levels, in part because so few hybrid programs address it deliberately.
Direct Answer
Repeated sprint ability (RSA) is the capacity to produce near-maximal power output across multiple short efforts with limited recovery between them. It differs from single-sprint speed and from aerobic endurance, occupying a metabolic middle ground that most hybrid training programs address inconsistently or not at all.
For HYROX and CrossFit athletes, RSA determines how well peak output is maintained across the high-intensity segments of a race or workout — the stations, the transitions, and the rounds where accumulated fatigue begins to degrade performance. It is trainable, it responds to targeted programming, and it is one of the more reliable differentiators of competitive performance at the intermediate and advanced levels. Creatine supplementation has direct mechanistic relevance through its effect on phosphocreatine availability and resynthesis rate.
TL;DR
Repeated sprint ability is the capacity to repeatedly express near-maximal power with incomplete recovery. It is governed primarily by the rate of phosphocreatine resynthesis between efforts, the capacity to buffer hydrogen ions generated by glycolysis, and the aerobic system's ability to support both processes. Most hybrid athletes develop single-effort strength and sustained aerobic fitness reasonably well, but leave repeated high-intensity output largely untrained because their programs include neither enough true sprint work nor the specific combination of incomplete recovery and repeated maximal demand that builds RSA. Training it requires short maximal efforts with deliberately constrained rest periods, progressed over time. Creatine supplementation directly addresses the primary physiological limiter — PCr pool size and resynthesis rate. Beta-alanine supports hydrogen ion buffering for later efforts in a series. Caffeine and citrulline sustain CNS drive and inter-sprint recovery blood flow across the full session.
What Repeated Sprint Ability Is
Definition and context
Repeated sprint ability is formally defined as the capacity to perform repeated short-duration sprints — typically six to ten seconds each — with brief, incomplete recovery intervals of 20 to 60 seconds between efforts, while maintaining output close to the level achieved on the first sprint. The defining characteristic is not the speed or power of any single effort in isolation, but the degree to which that output is preserved across the full series. RSA is most extensively studied in team sport athletes — soccer, rugby, basketball — whose sports demand repeated explosive efforts across a match with minimal opportunity for full recovery. The research base from these populations is directly applicable to hybrid athletes, whose competitive formats impose structurally similar demands: periods of high-intensity effort separated by brief transitions or lower-intensity segments that do not allow full metabolic recovery.
How RSA is measured
In research settings, RSA is commonly assessed using standardized protocols: a series of six to ten maximal sprints of five to ten seconds each, with 20 to 30 seconds of passive or active recovery between efforts. Performance metrics include peak power on the first sprint, mean power across all sprints, and the performance decrement — expressed as a percentage decline from first to last sprint. In practical training environments, RSA can be estimated from peak wattage data on successive efforts on a rowing ergometer or assault bike, from split times across a running interval series, or from load-velocity profiling during repeated barbell sets. The key metric in all cases is not the best single effort but the consistency of output across efforts — a quality that is frequently not tracked, which partly explains why it is undertrained in most hybrid programs.
Fathom Nutrition — Expand the PCr Pool That Determines How Fast Output Restores Between Efforts
Creatine Monohydrate
The performance decrement across a sprint series is primarily a phosphocreatine story — and the size of the PCr pool is the one variable that creatine supplementation directly changes. Fathom Creatine Monohydrate delivers 5 g micronized creatine monohydrate per serving — the dose behind the 20–40% elevation in intramuscular PCr that increases the pool available at the start of each effort and accelerates resynthesis during the recovery intervals where RSA is won or lost. Less decrement per series. More output preserved in the stations and rounds that decide competitive outcomes. Single-source. No fillers. No proprietary blends. 3–5 g/day, every day including rest days. NSF 455 certified. Nothing artificial.
Shop Creatine →Why It Matters for HYROX and CrossFit
The structural demands of HYROX
A HYROX race consists of eight one-kilometer running segments interspersed with eight functional fitness stations. Each transition from running to a station represents a rapid shift in metabolic demand and required muscle group activation. The sled push, sled pull, and burpee broad jump stations in particular require near-maximal force or power output for durations of 30 to 90 seconds, performed after a one-kilometer run that has already depleted phosphocreatine and elevated blood lactate. The athlete who produces the highest force output on the first sled push but degrades significantly on the fifth or sixth station is demonstrating poor RSA in the context of hybrid competition. The athlete who maintains 85 to 90 percent of first-station output through the final stations — even at a slightly lower peak — will almost always accumulate less total time. RSA in HYROX is not about sprinting speed in the traditional sense; it is about the capacity to repeatedly re-express high-intensity output in a fatigued state across a 60-to-100-minute event.
The structural demands of CrossFit
CrossFit competition creates RSA demands across two distinct timescales. Within a single workout, repeated high-intensity sets of barbell work, gymnastics, or loaded carries separated by brief rest periods directly test the ability to restore output between efforts. Across a competition day involving multiple events separated by 30 to 90 minutes of recovery, RSA at the event level determines whether the second and third workouts are performed at the same standard as the first. Classic CrossFit workout structures — EMOM formats, interval workouts with fixed rest periods, couplets or triplets with limited built-in rest — are implicitly RSA challenges, but they are usually programmed to train general conditioning rather than with specific RSA development in mind. Athletes who address RSA directly in training, rather than relying on general conditioning to develop it incidentally, show more consistent output across rounds and across events in a competition day.
The performance decrement problem
The performance decrement — the percentage decline in output from the first to the last effort in a repeated sprint series — is the most practically relevant RSA metric for hybrid athletes. Research in team sport athletes finds that decrements of more than 5 to 7 percent across a standard repeated sprint protocol are associated with meaningfully worse performance in the final periods of competition. The same principle applies in hybrid events: athletes who experience large decrements in power or pace across the high-intensity segments of a race lose time disproportionately in the later stages, when the competitive outcome is often decided. Most hybrid athletes have some intuitive awareness of this phenomenon — they know they slow down late in a race or cannot match their first-round pace on the final round. What many do not recognize is that this decrement is a trainable variable with specific physiological determinants that can be addressed through targeted programming and nutritional support, rather than simply a consequence of being insufficiently fit overall.
The Physiology
Phosphocreatine resynthesis as the primary limiter
The dominant physiological determinant of RSA is the rate of phosphocreatine (PCr) resynthesis between efforts. During a maximal sprint of six to ten seconds, PCr stores in the active muscle fibers are substantially or almost completely depleted. The capacity to produce the same power output on the next sprint depends on how much PCr has been replenished during the intervening recovery period. With 20 to 30 seconds of rest, only 40 to 60 percent of depleted PCr is restored. With 60 seconds, approximately 75 to 80 percent is available. Full resynthesis requires two to three minutes. In a repeated sprint context where recovery is deliberately incomplete, each successive effort begins with a progressively smaller PCr pool, producing a predictable decline in peak power output. The rate of PCr resynthesis during recovery intervals is primarily an aerobic process driven by mitochondrial oxidative phosphorylation — which is why aerobic capacity is a meaningful predictor of RSA even in a quality that appears at first to be entirely anaerobic. The full metabolic framework is in the energy systems guide for hybrid athletes.
Glycolytic contribution and hydrogen ion accumulation
As PCr stores are progressively depleted across a repeated sprint series, glycolysis assumes a larger proportion of the ATP resynthesis burden. This shift accelerates hydrogen ion production, contributing to intracellular acidosis that directly impairs contractile function through inhibition of cross-bridge cycling, interference with calcium release from the sarcoplasmic reticulum, and reduced activity of key glycolytic enzymes. The cumulative acidosis across a sprint series is a secondary limiter that becomes increasingly significant from the third or fourth effort onward. Intramuscular carnosine — elevated by chronic beta-alanine supplementation — acts as an intracellular proton buffer. Increased mitochondrial density from aerobic training allows more pyruvate to be processed oxidatively rather than converted to lactate, reducing hydrogen ion accumulation at a given power output.
The aerobic system's role in RSA
It is a common misconception that RSA is predominantly an anaerobic quality because the individual efforts are maximal and brief. In reality, aerobic capacity is among the strongest physiological predictors of RSA performance in both the team sport literature and in studies examining hybrid athletic populations. Athletes with higher VO2 max and greater mitochondrial density restore PCr faster between sprints, clear lactate more efficiently, and reestablish a more favorable intracellular environment for the next effort. A well-developed aerobic base is therefore not a separate quality from RSA — it is a prerequisite for RSA development and a meaningful lever for improving it. Athletes who attempt to develop RSA through sprint work alone, without the aerobic infrastructure that supports inter-sprint recovery, will reach a performance ceiling that aerobically fitter athletes with similar sprint capacity will exceed.
Neuromuscular fatigue
A third contributor to the performance decrement is neuromuscular fatigue — the progressive decline in the nervous system's ability to recruit motor units at the rate and coordination required for maximal output. Neuromuscular fatigue during repeated sprints is partly metabolic in origin (impaired excitation-contraction coupling from acidosis and inorganic phosphate accumulation) and partly central, reflecting reduced neural drive as the perceived effort of maintaining maximal output increases. Neuromuscular fatigue develops fastest in the high-threshold motor units and fast-twitch fibers that contribute most to peak power. Training RSA repeatedly exposes these fibers to fatigue under conditions that drive adaptation in their metabolic and neuromuscular properties, improving their fatigue resistance over time.
RSA physiology summary
| Limiting Factor | Mechanism | Primary Training / Nutrition Lever |
|---|---|---|
| PCr depletion and resynthesis rate | PCr pool exhausted within 6–10 sec; aerobic-mediated resynthesis during recovery is incomplete at <60 sec | Creatine supplementation (pool size + resynthesis rate); aerobic base training (mitochondrial density) |
| Hydrogen ion accumulation | Glycolytic shift as PCr depletes; H⁺ inhibits cross-bridge cycling from 3rd–4th effort onward | Beta-alanine (carnosine buffering); threshold training (mitochondrial clearance) |
| Aerobic recovery capacity | Mitochondrial density governs PCr resynthesis speed and lactate clearance rate between efforts | Zone 2 and VO2 max training; citrulline malate (blood flow + metabolite clearance) |
| Neuromuscular fatigue | High-threshold MU recruitment declines under repeated maximal demand; central drive reduces | RSA-specific sprint training (fast-twitch fatigue resistance); caffeine (central fatigue attenuation) |
Fathom Nutrition — Address Three of the Four RSA Limiters in One Formula
Pre Workout
The physiology table above identifies four RSA limiters. Three of them have a direct nutritional lever in Fathom Pre Workout. Beta-alanine increases intramuscular carnosine to buffer the hydrogen ion accumulation that shuts down glycolytic output from the third or fourth effort onward — the precise window where decrement accelerates. Caffeine anhydrous at a clinical dose attenuates central fatigue and maintains motor unit recruitment quality across the full sprint series, sustaining neural drive when accumulated effort pushes the CNS toward inhibition. Citrulline malate supports nitric oxide-mediated vasodilation for improved oxygen and substrate delivery to working muscle and faster metabolite clearance during the recovery intervals where PCr resynthesis occurs. L-tyrosine for catecholamine precursor support. Every dose disclosed. Informed Sport batch-certified. Nothing artificial. No proprietary blends.
Shop Pre Workout →Training Implications
The case for specific RSA training
RSA is not fully developed by either maximal sprint work with full recovery or sustained aerobic training alone. Sprint work with full recovery develops peak power and PCr capacity but does not train the specific metabolic and neuromuscular responses to incomplete recovery. Sustained aerobic training develops the oxidative infrastructure that supports PCr resynthesis but does not impose the repeated maximal demand that drives fast-twitch fiber adaptation. RSA training combines both requirements: maximal effort with deliberately incomplete rest, progressively challenging the ability to sustain output under accumulated fatigue. For hybrid athletes who train primarily through high-volume conditioning and moderate-intensity intervals, RSA is often the quality most clearly absent from their programming — these athletes may have reasonable aerobic capacity and general conditioning, but their high-intensity work is rarely structured around true maximal efforts with the specific recovery constraints that build RSA.
RSA training protocol reference
| Protocol Variable | Starting Recommendation | Progression |
|---|---|---|
| Effort duration | 6–10 sec at maximal output | Keep constant — longer efforts shift toward glycolytic-dominant work |
| Recovery interval | 30 sec passive or low-intensity | Shorten to 20 sec as PCr resynthesis improves — most potent progression variable |
| Repetitions per set | 6 efforts per session | Progress to 8–10 efforts over 4–6 weeks |
| Session frequency | 1–2 sessions/week | Place on fresh days; 48+ hrs between RSA sessions |
| Modality options | Rowing erg, assault bike, ski erg, track sprint | Add loaded variants (sled push, barbell complex) for sport specificity |
Aerobic base as RSA infrastructure
Because PCr resynthesis is aerobically mediated, building a strong aerobic base directly augments RSA capacity by improving the rate at which PCr is restored between efforts. Athletes who increase their VO2 max and mitochondrial density through consistent zone 2 and threshold training will show improved RSA performance even without dedicated sprint work, because their recovery between efforts is faster and more complete. A practical weekly structure for an athlete targeting RSA development might include one to two dedicated RSA sessions, one to two threshold or VO2 max sessions (to develop the aerobic infrastructure supporting recovery), and two to three zone 2 aerobic base sessions. This distribution addresses all three physiological contributors to RSA without neglecting the strength and power training that hybrid competition demands.
Progression and periodization
RSA sessions carry a meaningful recovery cost due to the maximal neuromuscular demand and metabolic stress involved. They should not be performed more than twice weekly and are best placed on days when the athlete is fresh, not following heavy strength sessions or high-intensity endurance work. Decreasing recovery periods is the most potent progression variable because it directly challenges the PCr resynthesis rate that is the primary RSA limiter. Periodizing RSA training allows it to be emphasized in blocks closest to competition — when sport-specific high-intensity capacity is most relevant — and de-emphasized during base-building phases, when aerobic volume and strength development take priority. The broader framework for managing high-frequency concurrent training and its recovery demands is in the recovery demands in hybrid training guide.
Fathom Nutrition — Manage the Recovery Cost That RSA Sessions Generate
Hydrate+
RSA sessions impose a high combined neuromuscular and metabolic cost — exactly the training stimulus that produces adaptation, and exactly the stress that requires deliberate recovery management between sessions. Fathom Hydrate+ addresses the post-session variables that determine whether adaptation compounds or stalls: KSM-66 Ashwagandha at 600 mg — the clinical dose shown to reduce serum cortisol and support the testosterone-to-cortisol ratio that governs the hormonal environment for adaptation after high-intensity sprint work. 350 mg sodium per serving (sodium citrate + sea salt) for plasma volume restoration and the cellular conditions that support PCr resynthesis quality on the next session. Tart Cherry Extract for inflammatory resolution. Magnesium bisglycinate and potassium citrate for complete electrolyte coverage and neuromuscular recovery. NSF 455 certified. Nothing artificial. No proprietary blends.
Shop Hydrate+ →Where Creatine Fits
The mechanistic case
Creatine supplementation has a direct and well-characterized mechanistic relationship with RSA. By elevating resting muscle phosphocreatine concentration by approximately 20 to 40 percent above unsupplemented baseline, creatine increases the size of the PCr pool available at the onset of each sprint effort and accelerates the rate of PCr resynthesis during recovery intervals. The rate of PCr resynthesis during incomplete recovery intervals is proportional to the concentration gradient between free creatine (produced by PCr breakdown during the sprint) and the mitochondrial creatine kinase that drives the resynthesis reaction. Higher total creatine stores mean a steeper concentration gradient and faster resynthesis kinetics — meaning an athlete with elevated muscle creatine replenishes a larger fraction of their PCr pool within a 20-to-30-second recovery interval than an unsupplemented athlete, producing a smaller performance decrement on the subsequent effort.
What the evidence shows
The research on creatine and RSA is among the more consistent bodies of evidence in the sports supplementation literature. Multiple randomized controlled trials and meta-analyses examining repeated sprint protocols in team sport and hybrid athletic populations report that creatine supplementation reduces the performance decrement across a sprint series — meaning athletes maintain a higher percentage of their first-sprint output through to the final effort. Effect sizes are moderate and most pronounced in protocols with shorter recovery intervals, which is the condition that most closely resembles the incomplete-recovery environment of hybrid competition. The benefit is less about improving absolute peak power on the first sprint — which is primarily a neuromuscular quality — and more about preserving power output in the later efforts, precisely where the competitive cost of performance decrement accumulates. The broader evidence on creatine's recovery relevance for athletes training RSA alongside a full concurrent program is in the creatine and recovery guide.
Non-responders and individual variation
Individual response to creatine varies. Approximately 25 to 30 percent of individuals are classified as non-responders — typically those with already high baseline muscle creatine concentrations due to high dietary meat intake. Non-responders will not see meaningful RSA benefit from supplementation. For the majority who do respond, the RSA-relevant effects are among the more evidence-consistent benefits in the creatine literature and are directly applicable to the competitive demands of hybrid sport. The detailed dosing protocols relevant to hybrid training demands are in the creatine dosage guide.
Fathom Nutrition — The Compound That Directly Addresses the Primary RSA Limiter
Creatine Monohydrate
The evidence is specific: creatine reduces the performance decrement across a sprint series by increasing PCr pool size and accelerating resynthesis during the incomplete recovery intervals where RSA is determined. The effect is most pronounced at shorter recovery intervals — the condition that most closely resembles HYROX stations and CrossFit rounds. Fathom Creatine Monohydrate delivers 5 g micronized creatine monohydrate per serving — single-ingredient, no blends, the benchmark form and dose across the RSA and performance literature. Take 3–5 g/day, every day including rest days, to maintain full intramuscular saturation. NSF 455 certified. Third-party tested for label accuracy. Nothing artificial.
Shop Creatine →FAQ
What is repeated sprint ability and how is it different from sprint speed?
Repeated sprint ability is the capacity to produce near-maximal power output across multiple short efforts with limited recovery between them. Sprint speed refers to the maximum velocity or power achievable in a single isolated effort. An athlete can have high single-sprint speed but poor RSA if their phosphocreatine resynthesis is slow and their buffering capacity is limited, resulting in large performance decrements across subsequent efforts. RSA is a distinct quality requiring specific training and is more directly relevant to most hybrid competitive formats than single-sprint speed.
Why is RSA undertrained in most hybrid programs?
Most hybrid programs emphasize either sustained moderate-to-high intensity conditioning or heavy strength work, and address aerobic development through threshold and zone 2 training. Neither of these modalities specifically trains the combination of maximal effort and incomplete recovery that develops RSA. The quality tends to be assumed to improve as general fitness develops, but the specific physiological adaptations that determine RSA — PCr resynthesis rate, buffering capacity, and fast-twitch fiber fatigue resistance — require a targeted stimulus that general conditioning does not reliably provide.
How many RSA sessions per week should a hybrid athlete include?
One to two dedicated RSA sessions per week is a practical guideline for most hybrid athletes incorporating this work alongside existing strength and endurance training. RSA sessions carry a meaningful recovery cost due to the maximal neuromuscular demand and metabolic stress involved. Performing them more than twice weekly without corresponding reductions in other high-intensity training often leads to accumulated fatigue that degrades the quality of all sessions. Placement on days when the athlete is fresh, with at least 48 hours between RSA sessions, supports consistent quality across the training week.
Can aerobic base training improve RSA without sprint work?
Yes, to a meaningful degree. Because phosphocreatine resynthesis is an aerobic process, athletes with higher aerobic capacity and mitochondrial density restore PCr faster between sprint efforts and show smaller performance decrements. Improving VO2 max and lactate threshold will improve RSA indirectly even without dedicated sprint work. However, the neuromuscular adaptations in fast-twitch fibers that improve their fatigue resistance under repeated maximal demand require the specific sprint stimulus. The most complete RSA development combines aerobic base building with targeted sprint training.
How do I measure RSA without laboratory equipment?
A practical field protocol: six to ten maximal efforts of six seconds on a rowing ergometer or assault bike, with 20 to 30 seconds of recovery between efforts, recording peak wattage on each effort. The performance decrement — calculated as the percentage decline from the highest to the lowest output — provides a usable RSA metric. Alternatively, repeated 30-to-40-meter sprint times on a track with 30 seconds of rest provide a running-specific RSA estimate. Consistency in the protocol across testing sessions allows meaningful comparison over time.
Does RSA decline with age, and can older hybrid athletes still develop it?
Peak RSA capacity does decline with age, primarily through reductions in fast-twitch fiber cross-sectional area, slower phosphocreatine resynthesis kinetics, and reduced neuromuscular power output. However, RSA remains trainable in athletes in their 30s, 40s, and beyond, and the relative improvement achievable through targeted training does not differ dramatically from younger athletes. Older hybrid athletes may require more recovery between RSA sessions and a more conservative total sprint volume. The programming principles are the same; the dosing requires more careful management. The specific considerations for masters hybrid athletes are covered in the sarcopenia and hybrid training guide.
Is RSA relevant in CrossFit workouts that are not primarily sprint-based?
Yes. RSA is relevant in any CrossFit workout that involves repeated high-intensity efforts separated by brief rest or lower-intensity work. Workouts structured around multiple rounds of heavy barbell work, high-rep gymnastics, or loaded carries with limited rest are RSA challenges even without conventional sprints. The physiological demand — repeated near-maximal output with incomplete metabolic recovery — is structurally identical to a running sprint series, even if the expression is a barbell snatch or a set of chest-to-bar pull-ups. Athletes who develop RSA through targeted training transfer that adaptation to any workout structure with similar repeated-effort demands.
How long does it take to meaningfully improve RSA?
Measurable improvements in RSA — defined as a reduced performance decrement across a standardized repeated sprint protocol — are typically detectable within four to eight weeks of consistent targeted training. More substantial improvements in the underlying physiology, particularly mitochondrial density and phosphocreatine resynthesis kinetics, develop over months to years of consistent aerobic and sprint training. Athletes who add RSA-specific work to an existing program that already includes aerobic base training tend to see faster initial improvements because the PCr resynthesis infrastructure is already partially developed.
Conclusion
Repeated sprint ability sits at the intersection of the three energy systems, drawing on phosphocreatine availability for each individual effort, glycolytic buffering capacity to sustain output as PCr depletes, and aerobic infrastructure to drive PCr resynthesis during recovery. It is a quality that most hybrid training programs develop incompletely, because neither general conditioning nor isolated sprint work with full recovery provides the specific combination of maximal demand and incomplete recovery that drives the relevant adaptations.
For HYROX athletes, RSA determines how well station performance is maintained across the final three or four functional fitness efforts of a race. For CrossFit athletes, it determines whether the final rounds of a workout match the first, and whether the second and third events of a competition day are performed at the same standard as the first. In both cases, the performance decrement that RSA training addresses is one of the most consistent and quantifiable differentiators between athletes of similar overall fitness at the competitive level. The programming investment is modest — one to two sessions per week, sequenced deliberately around recovery demands, built on a foundation of robust aerobic base development. The return for athletes who have left this variable unaddressed is reliably meaningful. For further reading: energy systems for hybrid athletes · creatine and recovery guide · glycogen depletion in hybrid training · recovery demands in hybrid training · creatine dosage guide
Fathom Nutrition — The RSA Performance Stack
Creatine expands the PCr pool and accelerates resynthesis between efforts — directly reducing the performance decrement across a sprint series. Pre Workout buffers the hydrogen ions that shut down later efforts and sustains CNS drive through the full series. Hydrate+ manages the recovery cost that RSA sessions generate between training days.
Creatine Monohydrate
20–40% larger PCr pool at the start of each effort. Faster resynthesis during 20–30 sec recovery intervals. Reduced performance decrement across the series — documented in RCTs and meta-analyses. 5 g/day, every day. NSF 455 certified.
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Pre Workout
Beta-alanine for carnosine-mediated H⁺ buffering in the 3rd–4th effort window. Caffeine anhydrous for central fatigue attenuation and sustained motor unit recruitment. Citrulline malate for inter-sprint blood flow and metabolite clearance. Informed Sport certified.
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Hydrate+
KSM-66 Ashwagandha 600 mg for cortisol management after high-intensity sprint sessions. 350 mg sodium for plasma volume restoration and PCr resynthesis quality. Tart Cherry for inflammatory resolution. NSF 455 certified.
Shop Hydrate+ →
