Recovery Protocols
Train hard, recover harder. Finnish wellness practices optimized for athletes, fitness enthusiasts, and anyone who pushes their limits.
Recovery is Training
The Finns have known for centuries that stress and recovery are two sides of the same coin. The sauna after the cold lake. The rest after the effort. Balance in all things.
Modern science confirms what they knew intuitively: adaptation happens during recovery, not during training. Your cold plunge and sauna sessions are not just relaxation - they are active recovery tools that accelerate your gains.
By strategically combining cold, heat, breathwork, and deep rest, you can recover faster, train harder, and perform better.
Faster Recovery
Reduce muscle soreness by up to 50%
Better Sleep
Fall asleep faster, sleep deeper
Reduced Inflammation
Lower systemic inflammation markers
Mental Clarity
Clear brain fog, restore focus
Recovery Methods
Cold Recovery
Post-workout cold exposure to reduce inflammation and accelerate muscle recovery.
Heat Recovery
Sauna sessions to increase blood flow, release growth hormone, and relax muscles.
Contrast Therapy
Alternating hot and cold to create a pumping effect that flushes metabolic waste.
Recovery Breathing
Specific breathing protocols to shift into parasympathetic state and accelerate recovery.
NSDR Protocol
Non-Sleep Deep Rest to restore dopamine, reduce cortisol, and enhance recovery.
Recovery Stacks
Pre-built recovery protocols for different situations and time constraints
Post-Workout Recovery
Optimal sequence after intense training
- 1Cold Exposure (3 min)
- 2Recovery Breathing (10 min)
- 3NSDR (10 min)
Deep Recovery Day
Complete restoration protocol for rest days
- 1Sauna (15 min)
- 2Cold Plunge (3 min)
- 3Contrast x2
- 4NSDR (20 min)
Quick Reset
When you only have 15 minutes
- 1Cold Shower (2 min)
- 2Box Breathing (5 min)
- 3Body Scan (5 min)
When to Recover
Cold Exposure
Best 3+ hours after strength training if you want to preserve muscle gains. Immediately after for endurance or if recovery is the priority.
Sauna
Anytime, but especially effective on rest days or 3+ hours after training. Evening sauna can improve sleep quality.
Contrast Therapy
Ideal on rest days for active recovery. The hot-cold cycling creates a powerful circulatory effect that flushes metabolic waste.
NSDR
Anytime you need to recover. Particularly effective after training, during afternoon energy dips, or before sleep.
Start Recovering Smarter
Choose a recovery method and begin your practice today.