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Recovery protocol
The post-workout recovery protocol — what to do, and in what order
The single most-asked recovery question is also the least-answered: in what order do you use sauna, cold plunge, compression and red light after a workout? Here's a practical, goal-based sequence.
The visit
Run it as a studio visit
Arrival to departure — every duration is a range plus the rule that moves you within it, never a fixed clock.
Visit envelope · every stop taken
61–89 min
Skipping the optional stops finishes sooner.
Cadence
2–3 visits in a normal training week: after the harder sessions, not every session. After a competition or back-to-back training days, the full sequence including the cold finish earns its place.
Member checklist
Before your visit
- Drink water before you arrive; you'll sweat more than you think.
- Eat something light within the last couple of hours; heat on a completely empty stomach is rough for a lot of people.
- Know what today's training was. A heavy lifting day changes the back half of this visit, so tell the front desk.
- Bring or borrow swimwear and a towel for the plunge; boots go over bare legs or tights.
Member checklist
After your visit
- Rehydrate: water is fine, electrolytes if the sauna ran long.
- Eat a normal post-training meal; this visit supports recovery, it doesn't replace food and sleep.
- Give yourself 15–20 minutes before anything intense. Let heart rate and blood pressure settle.
- Notice how tonight's sleep and tomorrow's soreness feel, and tell us next visit — that's how we adjust your ranges.
Station by station
Recovery boots
20–30 minWhere you land in the range
20 minutes on a first visit or a tight schedule; toward 30 after leg-heavy training, a long run, or a travel day.
- Pressure
- ~60–80 mmHg
Settings basis: published commercial practice
Operator · staff-facing
Staff cue
Ask what today's training was: a heavy lift day means we steer the cold finish to another day. Set pressure to firm-but-comfortable, never gritted-teeth.
Screen for — route away if
- history of blood clots or DVT
- recent leg surgery or open wounds on the legs
- new, unexplained swelling or calf pain
- pregnancy (per the device's own guidance)
~3 min changeover to the next station
Red light panel
10–15 minOptional — skip if busyWhere you land in the range
10 minutes full-body as the default; toward 15 when one area is the complaint, staying within the panel's own distance and time guidance.
- Wavelength
- Red ≈ 630–680 nm; near-infrared ≈ 800–850 nm
Settings basis: published commercial practice
Operator · staff-facing
Staff cue
Hand over the eye covering and set the panel distance per the device card. Remind them this one is quiet time, so no phone in front of the panel.
Screen for — route away if
- photosensitising medication (some antibiotics, retinoids, St John's wort)
- an active skin condition currently flaring in the area under the panel
- recent laser or cosmetic skin procedure in the area under the panel
~2 min changeover to the next station
Infrared sauna
15–25 minWhere you land in the range
15 minutes for a first visit or anyone new to heat; extend toward 25 as heat tolerance builds. Keep to the low end when the cold finish is planned.
- Temp
- 120–150 °F
Settings basis: published commercial practice
Operator · staff-facing
Staff cue
Water bottle goes in with them. On a first visit, check in at the halfway mark. Light-headed or nauseous means out now, seated, water — not toughing it out.
Screen for — route away if
- pregnancy
- uncontrolled high blood pressure
- cardiac history or arrhythmia
- alcohol today
- medication that impairs sweating or heat tolerance
- recent surgery not yet cleared for heat
~4 min changeover to the next station
Cold plunge finish
2–5 minOptional — skip if busyWhere you land in the range
2 minutes for a first visit or anyone new to cold; toward 5 once tolerance is established. Skip it entirely after a heavy strength session when building muscle is the member's goal — that's a feature of the protocol, not a failure.
- Temp
- 45–59 °F
Settings basis: published commercial practice
Operator · staff-facing
Staff cue
Confirm the training question from check-in before they get in: heavy lift day plus a muscle-building goal means we save the plunge for another visit. Nobody plunges alone; shivering hard, numb hands, or clumsy movement means time to get out.
Screen for — route away if
- uncontrolled high blood pressure
- cardiac history or arrhythmia
- Raynaud's or cold urticaria
- pregnancy
- open wounds
~5 min to change and head out
Operator · running this on the floor
Stations at peak
2
running concurrently
When a member asks what this is
“It's our post-training reset: boots for your legs, some heat, and a cold finish if it fits your day. Most people are in and out in about an hour.”
This visit is a template a studio reviews and adapts — ranges, order, and screening flex to the equipment and staff on the floor. It is goal-based recovery guidance, not medical advice.
The sequence
The protocol, step by step
Right after training (0–30 min)
Cold or compression
If your goal is to blunt soreness after very intense or competitive sessions, cold plunge or compression boots in the first half hour help most. Note: if your goal is muscle growth, avoid cold immediately after strength training: it can blunt the adaptation signal.
Same day (any time)
Compression
Pneumatic compression (e.g. NormaTec-style boots) supports circulation and feels good on heavy legs; it's low-risk and can be used liberally.
Rest days
Heat + red light
Infrared sauna and red light therapy fit best on rest days or hours after training, when the goal is circulation, relaxation and tissue support rather than blunting an acute training signal.
Wind-down: end on heat
If recovery is part of an evening routine, finishing on heat (sauna) rather than cold supports the core-temperature drop that promotes sleep.
The nuance
The one nuance most guides miss
There's a real trade-off with cold after strength training. Cold-water immersion immediately after lifting can reduce the inflammatory signal your muscles use to adapt and grow. If your goal is hypertrophy or strength, save cold for non-lifting days or wait several hours. If your goal is to recover fast for the next competition or session, and adaptation isn't the priority, cold right after is fine.
Take-home · weekly template
A simple weekly template
- Hard training day: compression after; sauna or red light later in the evening; skip immediate cold if building muscle.
- Competition / two-a-day: cold plunge or compression within 30 minutes to recover for the next effort.
- Rest day: sauna + red light, optionally finished with a short cold plunge for a mood and alertness lift.
Goal-based recovery sequencing, not medical advice — check contraindications with a professional before starting any modality.
Where to run it
Where to find these modalities
Studios offering the modalities in this sequence — check each menu for the full stack.
2303
studios with these modalities
DOC's
Wall, NJ
5.0· 1 review
DOC's is a Wall, NJ recovery facility offering innovative holistic therapies for athletic performance and life extension — whole-body cryotherapy, hyperbaric oxygen, Normatec compression, Sunlighten infrared sauna, and Theralight red light.
CryotherapyHyperbaric oxygenCompression therapyInfrared sauna+1
01
Next Health West Hollywood
Sunset Strip · West Hollywood, CA
5.0· 2250 reviews
West Hollywood wellness center for NAD+, IV drips, hormone therapy, infrared therapy, hyperbaric oxygen, EBOO ozone & plasma exchange on the Sunset Strip.
CryotherapyHyperbaric oxygenInfrared saunaRed light therapy+1
02
Next Health
Century City · Los Angeles, CA
5.0· 1493 reviews
Wellness center in Century City with IV drips, NAD+ infusions, hormone optimization, hyperbaric oxygen, infrared therapy, EBOO ozone & plasma exchange.
CryotherapyIV & hydrationHyperbaric oxygenRed light therapy
03
Next Health Studio City
Studio City Los Angeles, CA
5.0· 1432 reviews
Next Health identifies its Studio City location as a health and wellness center at The Shops at Sportsmen's Lodge.
CryotherapyHyperbaric oxygenIV & hydrationNAD+ IV Infusion+2
04
Next Health
New York, NY
5.0· 1217 reviews
Next Health offers IV therapy, cryotherapy, and hyperbaric oxygen treatments at their wellness center on Madison Avenue, specializing in advanced regenerative medicine and longevity optimization.
CryotherapyIV & hydrationHyperbaric oxygenInfrared sauna+1
Questions
Frequently asked questions
Should I cold plunge after every workout?
Not if your goal is muscle growth: cold immediately after strength training can blunt adaptation. Use it after very intense or competitive sessions when fast recovery matters more than building, or on non-lifting days.
What order: sauna or cold plunge first after a workout?
For recovery, many people do heat then cold; to finish energized, end on cold; to wind down for sleep, end on heat. Order is goal-dependent, not fixed.
How soon after a workout should I use compression boots?
Compression is low-risk and can be used right after training or any time the same day to support circulation in tired legs.
For studio operators
Run a studio that offers cold plunge?
Keep exploring around this protocol
Modalities in this protocol
Related reading
Other protocols
The sleep optimization protocol →The longevity stack →The contrast therapy protocol →The athlete recovery protocol →The biohacker starter stack →Post-surgery recovery →The inflammation protocol →The morning routine protocol →The jet lag recovery protocol →The desk worker recovery protocol →The immune support protocol →The stress and burnout protocol →
Build this protocol into your routine
Take the Protocol Match and get a personalized version with local studios that offer each modality.