Dial in your cold.
Dose your heat.
Cold plunges, saunas, and red light panels all work, at the right dose. Too little does nothing; too much sets you back. RecoveryCalc turns the published research into numbers you can actually follow.
Three modalities. One rule: dose matters.
Cold Plunge Calculator
How long to stay in at your water temperature and experience level, built around the ~11 minutes/week threshold from the Søberg protocol.
Get your time → Heat · 140–200°FSauna Heat-Dose Calculator
Score your weekly sauna habit against the Finnish cohort research (4–7 sessions, ~19+ minutes) and get your hydration replacement number.
Score my week → Light · 630–850nmRed Light Dose Calculator
Convert your panel's irradiance and distance into joules per cm², and find out if your sessions are underdosed, dialed, or wasted past the ceiling.
Compute J/cm² →Buy the right machine, not the loudest ad.
Recovery hardware runs $100 to $8,000 and the marketing is relentless. Our guides rank on published specs, measured irradiance, real temperature ceilings, chiller capacity, and every pick links to the spot in our calculators where the spec actually matters.
Best Cold Plunges 2026
From $100 tubs to always-cold chillers
Best Home Saunas 2026
Infrared cabins, barrels & blankets
Best Red Light Panels 2026
Ranked by measured power, not promises
Best Massage Guns 2026
Amplitude and stall force, not marketing
Best Foam Rollers 2026
Smooth, textured & vibrating, ranked
Best Recovery & Sleep Wearables 2026
Oura, WHOOP & RingConn compared
Plus setup walkthroughs like the home sauna setup guide and tiered recovery room builds, reference charts every recovery modality compared, the red light dosing chart, and head-to-heads like sauna vs. cold plunge. Browse all guides →
Built from the studies, not the hype.
Every threshold in our calculators traces to published research: the Søberg 2021 cold exposure study, the Laukkanen Finnish sauna cohorts, and the standard photobiomodulation dose-response literature. Where the evidence is thin, we say so on the page.
| 11 min | weekly cold-exposure threshold (Søberg 2021) |
| 4–7× | sauna sessions/week with the largest benefit (Laukkanen 2015) |
| 3–60 J/cm² | photobiomodulation dose window, by goal |
Recovery brand? Our readers arrive mid-decision already computing doses and comparing specs. That's the moment your product should show up.
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