The Recovery Protocol Explorer
Move the dials and see what the research actually says about each setting — temperature, time and how often. Honest ranges, real studies, no hype. A starting point for your own protocol, not a prescription.
Cold-water immersion
The cold is a stressor you adapt to. Colder isn't automatically better — the right dose depends on what you're after.
What the evidence shows
A 2025 network meta-analysis of 55 randomised trials found 10–15 minutes at 11–15°C was the most effective tested protocol for easing next-day muscle soreness, while colder water (5–10°C) ranked best for markers of muscle damage and jump recovery. The differences are real but modest, and protocols varied widely between studies.
Source: Wang, Wang & Pan (2025), Frontiers in Physiology — network meta-analysis, 55 RCTs.
Sauna heat
Traditional Finnish bathing is about consistency and comfort — warm through, cool down, repeat. Hydrate well.
What the evidence shows
In a long-running study of 2,315 middle-aged Finnish men, those who used a sauna 4–7 times a week had a markedly lower rate of sudden cardiac death over ~20 years than once-a-week users, and longer individual sessions tracked with lower risk too. It's an observational association in one population — not proof that a sauna prevents heart disease, and not a promise of any outcome.
Source: Laukkanen et al. (2015), JAMA Internal Medicine — prospective cohort, 2,315 men.
Contrast — hot then cold
Alternating heat and cold is one of the oldest recovery rituals there is. The structure matters more than the stopwatch.
Heat opens you up and relaxes; the cold snaps you back. Most people find contrast more invigorating and more sustainable than cold alone — which, for a daily ritual, is often what makes it stick.
Honest note on the evidence
Contrast therapy is popular and widely used, but the research on whether it beats heat or cold on their own for recovery is mixed and the protocols in studies vary enormously. Treat it as a pleasant, flexible ritual rather than a precision tool — and do what you'll actually keep doing.
See our contrast-therapy guide for the trials and the caveats, laid out plainly.
Red & near-infrared light
Photobiomodulation is all about dose — wavelength, power and distance together decide how much light actually reaches you.
Red (around 660nm) is absorbed near the surface; near-infrared (around 850nm) reaches deeper. The useful "dose" depends on your panel's output and how far you sit from it — which is why a stronger panel at a sensible distance for a short session often beats sitting very close for a long one.
Honest note on the evidence
Photobiomodulation is an active research area with genuinely promising lab and clinical work, but dosing is still being pinned down and much depends on the specific device. We quote ranges from the literature and from device guidance, not guarantees — think of it as a relaxing, well-tolerated addition to a routine.
See our red-light guide for the wavelength science and what's well-supported vs. still emerging.
Not sure which modality suits you? Let the Recovery Advisor build your tailored setup in about 60 seconds.
The protocols here summarise what researchers have studied; they are general information, not medical or personal advice, and your ideal settings may differ. Helix equipment is for comfort, relaxation, training and general wellbeing — it is not a medical device and is not intended to diagnose, treat, cure or prevent any medical condition. Heat, cold and exercise carry risks: if you are pregnant, have a heart condition, high or low blood pressure, or any medical condition, speak to a qualified clinician before starting. Never use cold water immersion alone.
