Overview
This protocol turns a broad recovery goal into a repeatable sequence. The point is not to add complexity; it is to make the behavior easy to run the same way every time, then let the consistency compound.
Expected benefit
Plasma volume expansion of 5–10%, VO2max gains equivalent to a moderate endurance block, and the ability to train hard in heat without breaking down. The sauna as a parallel training stimulus.
How to think about it
Run it as written for the first block, then adjust one variable at a time. The useful signal comes from repeating the same inputs long enough to see what actually changes.
