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Hot/Cold showers

I’ve read here at T-Mag that hot/cold showers can increase recovery ability. Is there a good cycle (time, how many times to do it) that works best? Thanks,

My son’s track team sit’s in the cold whirlpool for 8 minutes followed by a hot shower the day before a track meet. The coach swears by it. By the way, they keep the water almost unbearably cold.

I used to go from the frigid cold swimming pool to the hot tub after every workout. The gym I went to in Germany had a spa connected with it and everybody was naked. I don’t think it helped my recovery, but you see my motivation.