16 minute session
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
Safety Notes
- • Not for those with cardiovascular issues
- • Stay hydrated
- • Listen to your body