recovery.

cold, heat, stretching and rest.

34 high performers · 52 steps

hailey biebermodel · founder of rhode
- some morningsa vibration plate“a newer thing in my routine. it helps get the lymphatic system going.”source
- rotatingsauna, cold plunge, breathworksauna and cold plunge, plus breathwork, stretching and chiropractors in the rotation.source
lebron jamesnba player · philadelphia 76ers; co-founder of ladder
- thenice, then normatec for an hour“then i iced after that. then i used the normatec to pump my legs for an hour.”source
- straight after gamesice bags and a smoothie in the locker roomhe leaves the court to start the next game’s prep: “foot on an ice bag, ice bags on… my smoothie and my fruit.”source
- first 6–8 weekssix weeks of low-load work firstafter the season he takes a month to six weeks off hard court work: yoga, pilates, stretching, massage and cupping, and any running on an…source
andrew hubermanneuroscientist · huberman lab
- rest daysauna and cold, three rounds“in an ideal world, it’s 20 minutes of sauna, three to five minutes of cold,” three times, finishing with a warm shower and a podcast or book playing.source
cristiano ronaldofootballer
- first thingwater, then straight into the cold plungehe wakes, drinks water and dives into the cold plunge before he showers. by the whoop podcast he had logged 208 days of cold showers.source
- after trainingrecover as long as you train“if you’re training 2 hours, you have to recover 2 hours.” he uses cryotherapy and compression.source
joe roganhost of the joe rogan experience · ufc commentator and comedian
- first thingcold plunge before anything else“first thing in the morning, i hop in that thing. i do three minutes,” at 34°f, then he starts his workout.source
- after the workoutsauna, next to the plunge“after i’m done with my workout, then i get in the sauna.” the cold plunge sits right next to it and he goes back and forth.source
- 3–5 times a week20 minutes in a red-light bed“i do it three times a week minimum… sometimes i’ll do it five days a week. i just get in there and it’s 20 minutes.”source
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simone bilesgymnast · most decorated in the sport
- recoverymassages, ivs, epsom salt baths“my husband and i love to get massages. now, i’m allowed to get ivs, so i love to do ivs as well for hydration.” otherwise, epsom salt baths or a hot…source
bryan johnsonfounder of blueprint
- 7:30dry sauna, about 20 min175 °f.source
emma gredeco-founder of good american and skims
- weeklya weekly massage with cupping“i do think about recovery and take recovery quite seriously, so i’ll do a weekly massage, where i do cupping.” lymphatic drainage massage is her…source
stephen currynba player · golden state warriors
- after gamescold tub at every opportunity“just getting in the cold tub at every opportunity, the compression sleeves that get circulation in your legs going, the sauna.” his home recovery…source
- rest daysinfrared sauna, 15–25 minutes20 to 25 minutes in his infrared sauna on rest days, and 15 minutes straight after a game or a big workout.source
- wind-downcompression boots in bed“i wear normatec compression boots when i watch a show in bed, read a book, or talk to my wife.”source
rhonda patrickbiomedical scientist · foundmyfitness
- ~5 nights a weeksauna or hot tub, 20 minutesabout 20 minutes at around 180°f, often in the hot tub “head out under the stars there with my husband. it’s like our time.” she’s on a short pause…source
tony robbinslife and business strategist · co-author of life force
- wakehot tub, then cold plungea moment in the jacuzzi to open his body up, then fully under in the cold plunge. he says he has done it for 18 years.source
- regularlyhyperbaric oxygenhe lists hyperbaric oxygen among the things he does as a self-described biohacker.source
mikaela shiffrinalpine ski racer · most world cup wins in history; olympic slalom champion
- gymfoam-roll the spine, segment by segmentshe starts by rolling her thoracic spine, where she’s tightest, then the lower back, then band-assisted cat-cow and core activation.source
wim hofbreathing and cold-exposure teacher · “the iceman”
- ~5 am when it’s coldinto a lake or his ice bathin the netherlands or anywhere cold he’s outside in the dark at 5am, in a lake or his ice bath. sometimes he swims across the lake in midwinter.source
jack dorseyco-founder of block and twitter
- eveningsauna and ice bath, some evenings (as of 2019)barrel sauna at about 220°f for 15 minutes, then 3 minutes in a 37°f ice bath; three rounds, ending cold, about an hour (2019). not every day: in…source
katie ledeckyswimmer · nine-time olympic gold medallist
- travelcompression socks on flightsshe has pots and manages it with fluids, extra sodium and compression gear. “it just helps the legs feel better and helps start the recovery on the…source
whitney wolfe herdfounder and ceo of bumble
- in her routinesauna and red light“obsessed with the sauna, obsessed with the red light.”source
lewis hamiltonformula 1 driver · seven-time world champion
- after the runice bath, non-negotiablestretching and ice baths are “the two things that i force myself to do.”source
kayla barnes-lentzlongevity biohacker and podcast host
- earlya pemf sessionlies on a pulsed electromagnetic field (pemf) mat.source
- after traininginfrared sauna, then shower source
gary breckahuman biologist · host of the ultimate human
- showerend on coldfinish showers cold, or use a cold plunge. he’s also “a huge fan” of dry sauna, then a cold shower — “always end on cold.”source
emily obergfounder and ceo of sporty & rich
- la afternoonshike, massage or faciallymphatic drainage massage about twice a week when in paris.source
- stressful daysbreathwork or saunabreathwork or a sauna session on stressful days. she uses guided breathwork by david elliott on spotify.source
novak djokovictennis player · 24 grand slam titles
- end of the daysauna or ice bath to unwind“once i’m done with the active part of the day, when comes the chilling part. i would possibly take a sauna or an ice bath before unwinding for the…source
pia mancefounder of heaven mayhem · host of pia’s pod
- after workoutdry brush, shower, skincaredry brush before the shower; ice roller in the morning.source
- eveningsaunashe says she likes to sauna a lot.source
tom bradyseven-time super bowl champion; fox nfl analyst and las vegas raiders part-owner
- every sessionresistance, then pliabilitytwo kinds of work: resistance training that stays “always a little bit hard,” and pliability work that takes muscles from “tight, dense and stiff” to…source
jocko willinkretired navy seal commander · author · co-founder of jocko fuel
- after jiu-jitsuelectrolytes, then saunaan electrolyte drink after jiu-jitsu, then the sauna, often with another protein shake.source
ben greenfieldbiohacker · author of boundless
- thena hot sauna with yoga and push-upstwenty minutes “as hot as possible,” doing a barefoot yoga flow and push-ups, then electrolytes (about 500 mg sodium, 100 mg potassium, 30 mg…source
eliud kipchogemarathon runner · two-time olympic champion
- after hard daysice bath and massageafter speed work or the long run: “i give myself an ice bath for more recovery. i get a massage to clean the tissues. that’s all and then i relax.”source
patrick mahomesnfl quarterback · kansas city chiefs; three-time super bowl champion
- calm dayssauna or a bike ride“i usually get in the sauna or do a bike ride to get moving and sweating a little bit.”source
jesse itzlerco-founder of 29029 and marquis jet · author
- dailysauna and cold plungeboth, every day.source
alex honnoldprofessional rock climber · first to free solo el capitan
- climbing dayssand the fingertips“i have a sanding block. you just sand your skin.” loose flaps of skin tear, so he files them down.source
sahil bloomauthor of the 5 types of wealth · investor and writer of the curiosity chronicle
- first thingthree to five minutes in the cold plungethe first thing he does is get in the cold plunge on the deck off the bedroom, for three to five minutes.source
- before trainingmobility and foam rollingin marathon training, a 10–15 minute mobility circuit as his warm-up, plus 5–10 minutes of foam rolling, lacrosse-ball work on his feet and massage…source
- eveningreading in the saunahe takes his evening reading into the sauna for 20 minutes at 210°f.source
chris hemsworthactor · founder of centr
- sauna dayssauna and ice bath, with breathwork“i do a lot of meditation and breath work mostly during sauna and ice bath routines.”source
- before trainingsauna and ice, before the gym“we’re big on saunas and ice,” his trainer says. they now do it in the morning, before the gym.source
- after liftingbreathwork after a heavy sessionafter a heavy session his trainer has him lie down, listen to a guided meditation and do some breathwork.source
mark wahlbergactor · producer · co-founder of performance inspired and municipal
- after prayercold plungehe jumps in cold water before training.source
gwyneth paltrowactor · founder of goop
- when she cansauna and cold plungeshe squeezes in a sauna and a cold plunge “when i can bear it.” (2025) she also uses infrared sauna sessions (2024).source
- nighthot bath with saltsevery night, often epsom salts with a little essential oil.source
serena williams23-time grand slam champion; founder of wyn beauty and serena ventures
- 10:00 pma super-hot showera very hot shower and a face wash right before bed, then a show in bed; water is the last thing she has.source