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
Reduced DOMS by 30–50%, faster return to baseline HRV, and the ability to train hard again 24 hours sooner.
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.
