Recovery Protocols
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🧊 Cold Plunge Protocols
Weekly Target: 11–15 minutes (3–5 sessions)
Duration: 1–3 minutes per plunge
Temperature: 45–55°F
Benefits: Reduces inflammation, sharpens focus, builds resilience
Spread sessions throughout the week for the best recovery and adaptation.
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🔥 Sauna Protocols
Weekly Target: 60–80 minutes (3–5 sessions)
Duration: 15–20 minutes per session
Temperature: 170–190°F
Benefits: Boosts cardiovascular health, supports detox, lowers stress
Pair sessions back-to-back for added heart and metabolic benefits.
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♾️ Contrast Therapy Protocols
Weekly Target: 2–3 sessions
Round Format: 10–15 minutes sauna → 2–3 minutes cold plunge
Repeat: 2–3 rounds per session
Benefits: Improves circulation, speeds recovery, balances mood + nervous system
Finish cold if you want recovery, or sauna if you want deep relaxation.
Try our protocol
A protocol is a structured routine designed to help you get the most out of your sessions. By following recommended times, temperatures, and weekly targets, you’ll build consistency and unlock the full recovery, performance, and wellness benefits of cold plunge, sauna, and contrast therapy.
Think of it as a roadmap. Simple steps you can follow each week that ensure safe practice and lasting results.
Ready to experience it for yourself?
Click below to get started.
