What to Expect
A structured 4-week contrast therapy progression. Start with gentle warm/cool cycling, build to full hot sauna and cold plunge contrasts. Requires access to both heat and cold sources.
Who Is This For
LevelIntermediate
Commitment3 sessions per week
Duration4 weeks
Highlights
Week 1: Warm shower → cool shower (gentle)
Week 2: Hot shower → cold shower (moderate)
Week 3: Sauna + cold shower (2 rounds)
Week 4: Full sauna + cold plunge (3 rounds)
Frequency3x/week
Duration4 weeks
Sessions12