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Protocol

The post-workout recovery protocol: what to do, and in what order

Step 1 of 4

Visit shape

61–89 min visit · every stop

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.

1Recovery boots
20–30 min · +3 min transition · elapsed 20–30 min
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
Source: published commercial practice
2Red light paneloptional
10–15 min · +2 min transition · elapsed 33–48 min
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
Source: published commercial practice
3Infrared sauna
15–25 min · +4 min transition · elapsed 50–75 min
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
Source: published commercial practice
4Cold plunge finishoptional
2–5 min · +5 min transition · elapsed 56–84 min
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
Source: published commercial practice

Runs 2 stations at peak

Before the 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.

After the 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.

Front deskIt'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.

Ceiling in this plan: 2–3 visits/hour

constrained by Infrared sauna (1 station)

Ceiling from station math at back-to-back admission on a reference plan — not a forecast, not a promise.

Full protocol

Layout

A recovery corner carved out of an existing gym. The host building's plumbing, panel capacity and drainage decide most of what fits.

Trade-offOne wet-capable room means no steam and no built cabin; the barrel and the plunge share air, bodywork gets no privacy at all, and your electrical budget is whatever the host panel has left after the gym floor.

The link carries this exact view — layout, camera, protocol, and step.

Floor math for The post-workout recovery protocol: what to do, and in what order in this plan — station counts, cycle ranges, and the visits-per-hour ceiling, as pasteable text.

Ceiling from station math at back-to-back admission on a reference plan — not a forecast, not a promise.

Recovery Studio Economics Calculator

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Walk the room. Then plan the stack.

The scene uses one foot per world unit. The default showroom stages every authored generic modality reference alongside sourced manufacturer models when they are available. Those records carry the source dimensions used to normalize the Blender geometry, so a selected station can be compared against the room without confusing a visual reconstruction with a manufacturer CAD file.

Select any station to read its dimensions and planning notes. Branded models link through to the product page and planner, while generic references make it easy to compare a modality before choosing a manufacturer. Every reference layout remains illustrative: it is not a Praxium installation or a measurement of a real studio, and its footprint check does not include service clearances.

Compare sequences against reference footprints

The table below runs each published protocol against the three measured reference plans. Each count is computed step-service — the steps of that sequence at least one placed station in the plan serves — not a rating, and not an outcome. The branded gallery is the product-inspection surface; it is not included in these coverage calculations.

Steps of each published sequence that at least one station in the plan serves — computed from the layouts’ placed equipment, not a rating.

For each published protocol, the number of its steps served by at least one station in each of the three reference floor plans. Each count links to that protocol running in that plan inside the studio visualiser.
Protocol	Boutique Studio1,800 sq ft	Gym Annex650 sq ft	Flagship3,200 sq ft
The post-workout recovery protocol: what to do, and in what order	4/4	4/4	4/4
The sleep optimization protocol: how to sequence sauna, cold plunge, and red light for deeper sleep	4/5	3/5	5/5
The longevity stack: a practical protocol for long-term health and recovery	4/4	3/4	4/4
The contrast therapy protocol: rounds, ratios, and whether to end hot or cold	5/5	4/5	5/5
The athlete recovery protocol: what to use, when, and how goals change the answer	4/4	4/4	4/4
The biohacker starter stack: how to begin with cold plunge, sauna, red light, and compression	4/4	3/4	4/4
Post-surgery recovery: how to sequence lymphatic drainage, red light, and hyperbaric oxygen	2/4	1/4	3/4
The inflammation protocol: cold, red light, and PEMF for acute and chronic inflammation	4/4	3/4	4/4
The morning routine protocol: sequencing cold, light, and heat to start the day	4/4	4/4	4/4
The jet lag recovery protocol: resetting your body clock with cold, heat, and light	3/4	2/4	4/4
The desk worker recovery protocol: countering a day of sitting	4/4	3/4	4/4
The immune support protocol: what sauna, cold, and contrast can and can't do	2/3	2/3	2/3
The stress and burnout protocol: modalities for nervous-system recovery	3/4	2/4	4/4
The pre-event priming protocol: getting ready to perform, not to recover	4/4	4/4	4/4
Tradeoff	No private suites and one shared wet room: bodywork and red light sit a wall away from the contrast circuit, so peak-hour noise and schedule spacing are on you, and more than about ten concurrent visitors will queue.	One wet-capable room means no steam and no built cabin; the barrel and the plunge share air, bodywork gets no privacy at all, and your electrical budget is whatever the host panel has left after the gym floor.	Nine rooms cost real money before revenue: more wet-area waterproofing scope, more mechanical, and the hyperbaric and bodywork suites only earn their keep if staffed hours match member demand — an empty premium room is the most expensive kind of quiet.