PERFORMANCE

Protocol

Recover

• Renew

• Rebuild

• Recover • Renew • Rebuild •

Your body’s about to thank you. Step into the rhythm of heat and cold, awaken circulation, and rebuild strength from the inside out. Follow the flow below — designed to sharpen recovery, boost endurance, and prepare you for what comes next.

Why this protocol works?

The PERFORMANCE protocol accelerates physical recovery and enhances readiness through controlled contrast exposure. Alternating heat and cold improves vascular elasticity, reduces inflammation, and boosts metabolic clearance — helping muscles recover faster while promoting mental clarity and focus.

Your Flow

For Finnish Sauna Users

① Quick warm shower
A brief rinse awakens the skin and prepares the body for deep infrared heat absorption.

② Short standing plunge (45 sec )
A quick immersion primes thermoregulation and sharpens focus — the first spark of contrast.

③ Finnish sauna (10-12 min)
The dry heat opens blood vessels and supports oxygen flow, easing muscle tension and flushing metabolic waste.

④ Seated plunge (2 min)
Cool down to reduce inflammation and encourage vascular rebound.

⑤ Finnish sauna (12-15 min)
Return to the heat to enhance detoxification and stimulate cardiovascular performance.

⑥ Final seated plunge (3 min)
Your last cold immersion — a deep anti-inflammatory reset that restores balance and clarity.

⑦ Finish — warm shower, Scottish shower, or short 5 min sauna
Close gently with warmth or a refreshing ice bucket pour to stabilise circulation and complete your recovery.

For Infrared Sauna Users

① Quick warm shower
A brief rinse awakens the skin and prepares the body for deep infrared heat absorption.

② Short standing plunge (45 sec )
A quick immersion primes thermoregulation and sharpens focus — the first spark of contrast.

③ Infrared sauna (12-15 min)
The gentle, radiant heat penetrates deep into muscle tissue, reducing inflammation, improving flexibility, and promoting cellular repair.

④ Seated plunge (2 min)
Cool down to reduce inflammation and encourage vascular rebound.

⑤ Infrared sauna (12-15 min)
Return to warmth to enhance blood flow, ease stiffness, and help the body fully release tension.

⑥ Final seated plunge (3 min)
Your last cold immersion — a deep anti-inflammatory reset that restores balance and clarity.

⑦ Finish — warm shower, Scottish shower, or short 5 min sauna
Close gently with warmth or a refreshing ice bucket pour to stabilise circulation and complete your recovery.

Recovery Tips

Cold progression. Begin with milder plunges to let your body adapt gradually before exploring deeper intensity.
Breathe with control. During cold immersion, focus on long, steady exhales to help your body adapt calmly.
Hydrate throughout. Sip MISSION Recover Tea between rounds or after your session to support detox and hydration.
Replenish electrolytes. The Morning Zest Electrolyte Cocktail helps restore minerals and maintain balance — available at the Hydration Station.
Theragun use. Before or after your session, use on sore or tight areas to stimulate circulation and relieve tension.
Meditation Corner. After your session, take a few quiet minutes to breathe or meditate — perfect for integrating the benefits.
Rest. Allow at least 30–60 minutes of recovery before your next workout or exertion.

Deepen your restoration with the RECHARGE protocol in our Recovery Room. This focused combination of pressotherapy and targeted heat therapy enhances lymphatic drainage, supports muscle regeneration, and leaves your body lighter, and ready to move again.

find more here.

Care & Community

☼ Always rinse before any plunge — it keeps the water clear and balanced for everyone.

☼ Bring your sauna towel inside and sit fully on it for hygiene and comfort.

☼ No slippers inside the saunas — it protects the wood and preserves the clean, dry heat.

☼ Move slowly and mindfully, and dry off before leaving wet areas to keep the floor safe for all.