Protocol 05
Renew
Post-Training Recovery
The protocol for 1-4 hours after your hardest session. The full recovery cascade in the right order.
Duration
70min
Member
R550
Walk-in
R780
The sequence
Three modalities. One protocol.
Boots→Ice Bath→Sauna
01
Boots
30 min30 min
Mechanical lactate clearance while warm (Maia 2024).
02
Ice Bath
11 min10-12 min @ 10-12°C
Full dose. Vagal tone, IL-6/TNF-a reduction (Theurot 2024).
03
Sauna
20 min20 min @ 50-60°C
Heat after cold - rebound vasodilation, primes deep sleep.
Evidence base
The science behind it.
Theurot 2024
Full cold dose post-training: vagal tone restoration, IL-6 / TNF-alpha reduction.
Maia 2024
Intermittent pneumatic compression - perceived recovery improvement within 2 hours.
Laukkanen 2015
Heat finish primes deep sleep via core-temp rebound.
Contraindications
Don't book this if…
⚠
Don't book if you have a hard session in the next 12 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 →
04
Recharge
Pre-Training Activation
45 min · R600 walk-in
Explore →
06
Restore
Deep Reset
90 min · R1050 walk-in
Explore →
Ready when you are