Strong Evidence
Cold Water Immersion — The Evidence-Based Recovery Protocol
A 2025 meta-analysis of 55 RCTs reveals optimal cold water immersion protocols: 5-10C for 8-15 minutes, 2-4x per week. The catch — regular CWI after strength training blunts muscle growth. Timing is everything.
Dr. Susanna Soeberg·4 steps
10-15 minutes per session