Protocols, dosed by the research.
The popular protocols — deliberate cold exposure, sauna frequency, hot/cold contrast — are only as good as the dose behind them. Here's every one we cover, the study it traces to, and the calculator that makes it exact. Includes our evidence-honest read of the cold plunge and sauna protocols Andrew Huberman made famous.
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Every sauna, cold plunge, and contrast dose in clean reference tables — temperature, time, and frequency, side by side.
Cold protocols
The Huberman Cold Plunge Protocol
Deliberate cold exposure, by the numbers
Cold Plunge for Beginners
First session, ramp, and safety
How Often to Cold Plunge
The 11-minutes-a-week target
How Long to Cold Plunge
Time by temperature, safely
Cold Plunge Temperature
What temp, by goal and experience
Best Time to Cold Plunge
Morning, evening, workout timing
Cold Plunge After a Workout
The timing rule that protects gains
Cold Plunge After Running
Why the lifting caution does not apply
Heat protocols
The Huberman Sauna Protocol
Deliberate heat exposure + contrast
Sauna for Beginners
First session, temp ramp, what to expect
How Often to Use a Sauna
The 4–7×/week dose-response
Sauna Temperature Guide
Ideal temps by sauna type
Sauna After Running
The 32% endurance trick (Scoon)
Heat Acclimation for Runners
Build plasma volume before a hot race
Sauna for Sleep
The evening core-temp rebound
RecoveryCalc is independent and not affiliated with or endorsed by Andrew Huberman or the Huberman Lab podcast. Every protocol above links to the study behind it on our sources page — and none of it is medical advice.