Build your recovery protocol.
Five questions. One personalized weekly schedule — cold, heat, light, and percussion placed on the right days, at the right doses, with the timing rules that keep cold from sabotaging your training. Built from the same studies as our calculators.
Your weekly protocol
| Day | Protocol | Dose | When |
|---|
Your rules
Gear for this protocol
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Not medical advice. Cold and heat exposure are real cardiovascular stressors — if you have a heart condition, high blood pressure, or are pregnant, clear this with your doctor first. Never plunge alone or after alcohol; exit on dizziness or uncontrolled shivering.
How the builder decides
It is rule-based, not a black box. Your goal sets which modalities lead — cold and percussion for soreness, sauna for longevity, heat for endurance, evening sauna for sleep, morning cold for mood and focus. Your training style sets the timing guardrails — most importantly, keeping cold away from strength work (Roberts 2015). Your days, equipment, and experience set the volume and per-session dose, capped at the ~11 minutes of weekly cold the research supports.
Every cell links back to the calculator that dials it in exactly, and the whole thing lives alongside our full protocol library. Want the studies? They're all here.
Frequently asked questions
How does the recovery protocol builder work?
You answer five questions — your goal, training style, the equipment you have, how many days a week you can commit, and your experience level. It then generates a weekly schedule that places each modality (cold, heat, light, percussion) on the right day, at the right dose, with the timing rules that keep cold away from your strength sessions.
Is the schedule it generates safe?
It is built from the same published thresholds as our calculators — the ~11-minute weekly cold target (Søberg 2021), the 4–7×/week sauna dose-response (Laukkanen 2015), and the rule that cold within ~4–6 hours of lifting blunts strength gains (Roberts 2015). It is general guidance, not medical advice; clear cold and heat exposure with your doctor if you have a cardiovascular condition.
What if I don't own any recovery equipment yet?
Pick "Starting from scratch" and the builder shows the protocol for your goal anyway, plus exactly which one or two tools to buy first — so you spend on the gear that matches your goal instead of the loudest ad.
Can I cold plunge and sauna on the same day?
Yes — that is contrast therapy, and the builder will schedule it when it fits your goal. The usual order is heat first, then cold, ending on cold for alertness or finishing warm if it is close to bedtime.