Recovery
Heat-Cold Contrast Protocol
Goal: Recovery & inflammation reduction
Contrast therapy alternates between heat (sauna or hot tub) and cold (plunge or shower) to drive vasodilation and vasoconstriction cycles. This "vascular pump" effect clears metabolic waste and reduces inflammation, making it particularly effective post-exercise.
Heat-Cold Contrast Protocol
Recovery & inflammation reduction
Heat phase
10-15 min at 175-185°FModerate Evidence
Cold phase
2-3 min at 50-59°FModerate Evidence
Cycles
3-4 alternating roundsModerate Evidence
End on
Cold (vasoconstrictive finish)Emerging Evidence
Timing
Within 2h post-exerciseModerate Evidence
Frequency
2-4x/week on training daysEmerging Evidence
The vascular pump effect of contrast therapy is one of the most reliable recovery tools we have. The key is ending cold -- you want the vasoconstriction to lock in the recovery effect.
Research Behind This Protocol
Equipment for This Protocol
See our evidence-ranked recovery buying guide for the best gear to implement this protocol.
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