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Recover Protocol

Reduce Soreness • Support Muscle Recovery • Prepare for Your Next Session

Best For

  • Strength Training

  • Endurance Athletes

  • Cyclists

  • Team Sports

  • Golfers

  • Anyone experiencing muscle soreness or fatigue after exercise

Total Time

70 Minutes

Recommended Order

Step 1: Infrared Sauna - 15 Minutes

Step 2: Cold Plunge - 2–3 Minutes

Step 3: Hot Immersion Therapy - 3-5 Minutes

Repeat Steps 2 & 3 for 3 Total Rounds Ending on Cold

Step 4: Compression Therapy - 15 Minutes

Step 5: Red Light Therapy - 20 Minutes

Expected Benefits

  • Reduce post-workout muscle soreness
  • Improve circulation
  • Support healthy recovery after exercise
  • Promote muscle relaxation
  • Reduce feelings of fatigue
  • Prepare your body for your next training session

Best Time to use

  • Immediately after cardio training
  • Following games or competitions
  • 4-6 hours post heavy training days
  • Recovery days between workouts

This protocol is designed to support your body's natural recovery process after exercise by combining heat, cold, compression, and light therapy in a strategic sequence.

Beginning with the Infrared Sauna gently elevates your core temperature, increases blood flow, and helps loosen tight muscles. Following with the Cold Plunge creates a rapid temperature shift that constricts blood vessels and may help reduce post-exercise soreness. Alternating between hot and cold—known as contrast therapy—creates repeated changes in blood vessel diameter that support healthy circulation.

After completing the contrast cycles, Compression Therapy encourages blood and lymphatic fluid movement through the legs, helping reduce feelings of heaviness and fatigue.

The protocol finishes with Red Light Therapy, allowing your body to fully relax while supporting cellular energy production and muscle recovery.

Why this order?

What happens in your body?

During exercise, muscles experience microscopic stress and produce metabolic byproducts as part of the normal training process.

This protocol is designed to support recovery through several complementary mechanisms:

Infrared Sauna

  • Increases circulation

  • Promotes muscle relaxation

  • Encourages recovery through gentle heat exposure

Cold Plunge

  • May reduce the perception of muscle soreness

  • Helps cool the body following heat exposure

  • Stimulates the nervous system

Contrast Therapy

  • Alternating heat and cold creates repeated vasodilation and vasoconstriction, supporting healthy blood flow and circulation.

Compression Therapy

  • Uses sequential air pressure to support venous return and lymphatic drainage

  • Helps reduce feelings of leg fatigue and swelling

Red Light Therapy

  • Supports mitochondrial function and cellular energy production

  • Research suggests photobiomodulation may help reduce exercise-induced muscle fatigue and support recovery

Rather than relying on a single modality, this protocol layers multiple evidence-informed recovery strategies into one complete session.

Recommended Frequency

2–4 times per week

For athletes training multiple days per week, this protocol can be used after the most demanding workouts or competitions.

Optional Upgrade

Hyperbaric Oxygen Therapy

Add a 60-minute Hyperbaric Oxygen Therapy session before Compression Therapy to further support tissue oxygenation and recovery following intense training.

OR

BioCharger NG

Start your session with a 15-minute BioCharger NG session to promote relaxation and prepare your body for recovery.

Important Notes

  • Stay well hydrated before, during, and after your session.

  • Listen to your body and adjust cold plunge duration based on your comfort and experience.

  • If you're new to cold exposure, begin with shorter immersions and gradually increase your time as tolerated.

  • If you have any medical conditions or concerns, consult with your healthcare provider before participating in contrast therapy.