Unlock your full potential with the Revel Performance Enhancement Sauna Protocol.
Built for athletes, high performers, and wellness driven individuals, this science backed sauna protocol is designed to accelerate recovery, enhance endurance, and sharpen mental clarity. Trusted by experts like Andrew Huberman and Susanna Søberg, it blends precise heat exposure, breathwork, and timing to help you perform at your best, safely and effectively. Regular sauna sessions can improve cardiovascular health, reduce muscle soreness, and optimise the body and mind for peak performance. Ready to push your limits? Your next level starts here.
Frequency: 4-5 times a week.
Duration: Start with 20 minutes, gradually build up to 40 minutes or even 1 hour as your body adapts.
Temperature: 43 and 55°C (110 and 130°F) in Sauna.
Best Time: Sauna sessions can help with muscle recovery and growth hormone release. It is ideal to use post workout or during rest days to boost performance and recovery.
Prepare for your sauna.
Ensure you're well hydrated. Proper hydration is key, especially when aiming for performance benefits. Drink water before, during, and after your sauna session. Choose a well ventilated sauna room. Prepare any necessary post sauna recovery items, such as electrolyte drinks or protein snacks. Opt for light, breathable clothing or wear a towel/sauna specific attire.
The sauna session.
Start by preheating the sauna to a temperature between 43 and 55°C (110 and 130°F). Begin with 20 minute sessions and gradually extend the duration as your body adapts, aiming for 40 minutes to an hour over time. Larger areas of the body, like the back and thighs, benefit from more direct heat exposure, while smaller areas such as the calves require less. To ensure even heat distribution and promote better blood circulation, rotate your position occasionally. Stay relaxed throughout the session and focus on deep, steady breathing to enhance oxygen flow and support overall recovery.
After your sauna.
Exit the sauna gradually and take a few minutes to rest, allowing your body temperature to normalise. A cool shower will help wash away sweat, close the pores, and aid in muscle recovery.
Consume an electrolyte drink to replenish lost salts and minerals. A protein snack can also assist muscle recovery. Engage in gentle stretches, capitalising on the increased muscle flexibility post sauna.
Pre-performance routine.
If you're using the sauna as a pre-training or pre-competition ritual, give your body ample time (preferably a few hours) between the sauna and the activity.
Ensure your muscles are warmed up and primed for activity, using dynamic stretches or light exercises. Maintain hydration levels and consume a balanced meal or snack to fuel your performance.
Tips for best results.
Incorporating regular sauna sessions into your training routine can significantly enhance athletic performance and recovery, especially when used 4 to 5 times per week. However, it’s important to listen to your body and avoid overexposure to heat. If you experience dizziness, discomfort, or lightheadedness, it's essential to leave the sauna immediately. For personalised guidance, particularly if you have health concerns or specific performance goals, consulting with a sports physician or therapist can help you safely maximise the benefits of sauna use in your fitness regimen.
