About This Practice
Classic contrast therapy ratio. 3 min hot / 1 min cold x 4 rounds.
How to Practice
Spend 3 minutes in hot water (40°C). Move directly to cold water (10°C) for 1 minute. No rest between rounds. Repeat 4 times.
Tips
The classic 3:1 ratio is backed by research
Transition quickly between hot and cold
Track your recovery metrics
Precautions
Not for those with cardiovascular issues
Stay hydrated
Listen to your body