The Athletic Recovery Protocol
SEQUENCE
Heat → cold, repeat 3–4 rounds
FREQUENCY
Right after hard training, 2–3x/week
TEMP
75–85°C(Trad) · 45–55°C (IR) · 10–15°C cold
TIME
~15–20 min heat + 45–60 sec cold
GOAL
Better circulation & less soreness, under 25 min total
Total session under 25 minutes. A 2024 randomised controlled trial in professional MMA fighters found combined heat-cold-pressure therapy improved muscle tone, tissue perfusion, and pain threshold versus sham treatment. Note: that study added compression and was delivered across 3 sessions (immediately, 24h, and 48h post-exercise) - not a single alternating round like this protocol.
J Human Kinetics, 2024 (PMC11571465)
The Metabolic Protocol
SEQUENCE
Heat → cold, ~57 min sauna + ~11 min cold/week; spread across 2–3 sessions
FREQUENCY
2–3 sessions per week
TEMP
75–85°C(Trad) · 45–55°C (IR) · 2–7°C cold
TIME
~15–20 min heat + 1–3 min cold
GOAL
Metabolic health, brown fat, insulin sensitivity
Alternating sauna and cold water this way was linked to greater brown fat activation, improved insulin sensitivity, and better metabolic health overall - benefits tied to the heat-and-cold combination, not cold exposure alone. Participants who kept up this rhythm consistently also reported feeling more energised and regulated day to day.
Søberg S et al., Cell Reports Medicine, 2021
The Finish Strong Protocol
SEQUENCE
1 round, single hot-to-cold or cold-to-hot transition End cold for energy, end warm to wind down
FREQUENCY
Choose per session, based on time of day
TEMP
80–90°C(Trad) · 50–60°C (IR) · 10–15°C cold
TIME
15–25 min heat + 30–60 sec cold
GOAL
Match your nervous system state to your goal
End on cold when you need energy - it raises catecholamines and alertness for hours afterward. End on warm when you want to wind down - repeated heat rounds lower cortisol and shift the body toward rest-and-digest mode, making it easier to relax into sleep. Pick the order based on what you need from the session, morning energy or evening calm.
Šrámek P et al., 2000; Podstawski R et al., 2021
