Beginner25 min
Build tolerance, not heroics.
- 01 · Heat10 min
- 02 · Cold30–60 sec
- 03 · Rest3 min
- 04 · Heat10 min
- 05 · Cold30–60 sec
2× per week for the first month.
Protocols
A few honest places to begin.
Every protocol below is a starting shape, not a prescription. Adjust the times, keep the order, listen to the body. Loyli will count the seconds.
Athlete55 min
Post-training, on hard days.
- 01 · Heat15 min
- 02 · Cold2 min
- 03 · Rest5 min
- 04 · Heat15 min
- 05 · Cold2 min
- 06 · Rest5 min
- 07 · Heat15 min
- 08 · Cold2 min
After lifts or long runs, not before.
Sleep35 min
Finished one to two hours before bed.
- 01 · Heat12 min
- 02 · Cold90 sec
- 03 · Heat12 min
- 04 · Rest (warm)10 min
Evenings. Skip the final cold round.
Resilience35 min
Cold-forward. For the days that need a reset.
- 01 · Cold2 min
- 02 · Heat12 min
- 03 · Cold3 min
- 04 · Heat12 min
- 05 · Cold3 min
Mornings, weekly.
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