Protocol 04
Recharge
Pre-Training Activation
The protocol for the morning before a hard session or competition. Engineered to prime, not deplete.
Duration
45min
Member
R420
Walk-in
R600
The sequence
Three modalities. One protocol.
Red Light→Sauna→Ice Bath
01
Red Light
12 min12 min
Mitochondrial priming, training-safe. Replaces old sauna-first opener.
02
Sauna
15 min15 min @ 40-50°C
Mild heat acclimation - plasma volume, cardiac output. Priming not depleting.
03
Ice Bath
3 min2-3 min @ 10-12°C
Short burst, finish cold. Norepinephrine spike for focus. Sub-clinical - does NOT blunt adaptation.
Evidence base
The science behind it.
Theurot 2024
Post-CWI HRV: RMSSD SMD +0.61. Cold immersion produces a measurable vagal-tone rebound.
Roberts 2015
Short cold (<3 min) preserves the norepinephrine response without blunting training adaptation.
Laukkanen 2015
Pre-event heat priming improves cardiac output and plasma volume.
Contraindications
Don't book this if…
⚠
Don't book if you trained heavy in the last 4 hours.
Pair with
Six more prescriptions.
03
Flush
Post-Training Drain
45 min · R300 walk-in
Explore →
02
Plunge + Glow
Light + Cold Primer
30 min · R330 walk-in
Explore →
01
Contrast
Hot / Cold Reset
40 min · R350 walk-in
Explore →
07
Prime
All-Day Energy
45 min · R520 walk-in
Explore →
05
Renew
Post-Training Recovery
70 min · R780 walk-in
Explore →
06
Restore
Deep Reset
90 min · R1050 walk-in
Explore →
Ready when you are