Cold water immersion

This is a passive regeneration method that helps to reduce muscular fatigue and swelling. It works by sitting or standing in a large tub of cold water. Physiologically, it lowers body temperature and helps to remove metabolic products that are produced during training at a faster rate.

How?

The water temperature should be between 10-12 °C and if possible, the whole body up to the shoulders should be in the water for about 10 minutes.

When?

This method is best used when adaptation is not the main goal. For example, during an intensive competition phase when recovery within a short period of time is important.