Elevate your recovery regime with the perfect blend of both hot and cold therapies – a revitalising approach to peak well-being and recovery
  • Steam room: 20 min
  • Contrast therapy: 20 min
  • Cold exposure: 2

Elevate your recovery regime with the perfect blend of both hot and cold therapies – a revitalising approach to peak well-being and recovery

During this protocol, begin by relaxing your muscles and mind in the warm and humid environment of the steam room that will work to improve blood flow, reduce inflammation and help you relax and recover. Pair this with the rejuvenating and energising benefits of both contrast therapy and compression which work in combination to alleviate muscle soreness, reduce inflammation, boost blood flow, and foster relaxation – all crucial elements for enhancing overall recovery.
Available at: Noosa, West End
for 40 mins total
Group bookings available

Why the Recover protocol?

The Recover Protocol leverages the gentle humid heat of the steam room to open airways and induce relaxation and combines this with the anti-inflammatory benefits of hot and cold therapy. The combination of equipment in this protocol is perfect for those seeking to relax, recover, reduce inflammation and improve their circulation.

Benefit 1: Accelerated Recovery

The gentle heating offered by the steam room increases blood flow to the muscles, promoting relaxation and alleviating tension. In addition, contrast therapy encourages efficient blood flow, stimulating the lymphatic system, in turn reducing inflammation and muscle soreness.

Benefit 2: Improved Respiratory Function

The warm, moist air in a steam room helps to open up and soothe the airways, improving respiratory function.

Benefit 3: Enhanced Detoxification and Circulation

Alternating between hot and cold temperatures across the recover protocol improves blood flow, aids in flushing out toxins, and enhances the distribution of nutrients and oxygen to cells.

20 minutes

Stage 1: Steam room

This protocol has been specifically designed to activate physiological responses within the body that are responsible for reducing muscle soreness and inflammation, enhancing blood flow, and aiding in relaxation which are all essential in improving the body’s ability to recover and recharge. The gentle heat and high humidity of the steam room offers a relaxing and calming experience and has been found to lower cortisol (stress hormone). The relaxation benefits of steam rooms may be particularly beneficial for those who have just completed an intense training session, had a tough week at work, or had an especially long weekend of celebrations.
Increased:Blood Flow, Mobility, Recovery
Decreased:Inflammation, Soreness, Stress
20 minutes

Stage 2: Contrast Therapy

Cold exposure has been long used as a means of producing anti-inflammatory benefits. As such, the contrast therapy timeline offered in the recover protocol focuses more time in the cold pool to allow for the reduced inflammation people often need when seeking to recover. Promote feelings of relaxation and stress reduction with our normatec compression devices which is especially pleasant after placing the body under the stressors of both, the steam room and contrast pools.The programmed cycles of these devices help the body with its natural circulation process, essential for optimal recovery.
Increased:Blood Flow, Energy, Recovery
Decreased:Fatigue, Inflammation, Soreness

Recover schedule


20 min

30 min

Steam Room

Contrast Therapy

Science hub
Pro-tip: If you are recovering from a gym session where the goal is muscle gains or strength, we suggest that you delay completing this session by at least 4 hours, as getting in the ice bath straight after a gym session can reduce the inflammation and blunt the response. If you just completed an endurance session, then come straight in, the adaptations are boosted!

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