Printable kit · 12 worksheets
The Home Recovery Protocol Kit
- 12-week leveled protocol for sauna, cold, red light and tissue work
- 12 fill-in worksheets, 39 print pages, 2 filled-in examples
- Health and safety screen, home setup sheet and an online buyer guide
30-day money-back guarantee. Every dollar back if it doesn't help.
A recovery routine you can actually keep: how hot, how cold, how long and how often, week by week from a gentle start, placed around your hard training days, with the safety questions answered before the first session.
Replaces guessing at times and temperatures, cold plunges right after leg day, and gear that sits unused.
Look inside
Real pages from the PDF downloaded after checkout, including both filled-in examples.
What's in it
See all 12 worksheet titles
- My Recovery At A Glance
- Health & Safety Screen
- 12-Week Leveled Recovery Protocol
- Sauna & Heat Progression
- Cold Exposure Progression
- Session Technique Library
- Training Week Integration Sheet
- Which Modality Today? Decision Sheet
- Weekly Session Log
- Home Setup Sheet: Electrical & Water
- Water & Equipment Maintenance Log
- Recovery Budget by Tier
Also included
- 2 filled-in example worksheets. Weekly Session Log and Training Week Integration Sheet, worked through with clearly labeled hypothetical numbers, so a finished page is visible before starting one.
- 1 bonus printable. Recovery Quick-Reference Card: Cold minutes by temperature, heat by level, the red light formula, the timing rules and the stop signs, for the wall by the tub
- 1 companion spreadsheet. A session log that totals each week's cold and sauna minutes and says advance, repeat or step back, the running cost of a sauna and of bagged ice with the chiller payback, and the four /setups tiers as a budget with real subtotals. Tabs: Session Log, Weekly Summary, Running Costs, Budget by Tier.
- 1 start-here page. The four sheets to fill in the first 20 minutes, and which sheet to reach for when.
Plus the online buyer guide
Every product the kit names plus this site's four /setups builds, with budget ranges and Amazon links, kept current on this site.
Who it's for
- Anyone who just bought a sauna, a cold plunge, a sauna blanket or a red light panel and wants a routine instead of guesswork
- Runners, riders and lifters who want recovery that fits around hard sessions instead of undoing them
- Anyone deciding what to buy first, with the four /setups builds priced and the running costs worked out
- Anyone installing a sauna or a chiller who wants the electrical and water questions written down before the electrician visits
Who made this
Built by the RecoveryCalc team, the people behind this site's free cold plunge, sauna, red light dose and contrast calculators and its recovery protocol builder. Every range traces to a study listed on the site's sources page or to the site's own calculators; contraindications cite the published medical review of sauna bathing and ACOG. Researched, not medical advice.
30-day money-back guarantee
Use the whole kit. If it doesn't help, fill in the refund form within 30 days and you get every dollar back. No questions asked. Refund form.
Questions
How do I get it?
Pay on the secure Stripe checkout and you land straight on your download page: the full PDF, a ZIP of every sheet as its own printable page, and the companion spreadsheet. Bookmark that page to download again later.
Is this medical advice or coaching?
No. It is a researched, self-guided plan built from this site's calculators and the studies they cite. It does not diagnose or treat anything, and results depend on you, your health and your consistency. The health screen tells you when to ask your doctor first, and it means it.
Do I need a sauna and a cold plunge?
No. Week 1 needs a shower and a foam roller. Every line in the plan says what it needs; skip the lines for gear you do not own, and the cold shower on-ramp covers cold until you have a tub.
I am pregnant, or I have a heart or blood pressure condition. Is it for me?
Only with your doctor's okay. The Health & Safety Screen lists the published reasons to avoid sauna heat and cold water, and for pregnancy it sends you to your obstetric provider before any heat or cold.
What if it is not what I expected?
Use the whole kit. If it does not help, fill in the refund form within 30 days and you get every dollar back. No questions asked.
Does this replace the free calculators on the site?
No, it works with them. A calculator answers one question and forgets it. The kit keeps your doses, your training week, your safety answers and your logs together, and it tells you when to move up.
The Home Recovery Protocol Kit
12 worksheets · 39 pages · examples, workbook and online buyer guide