A simple weekly recovery template
What a balanced week can look like.
You don't need to do everything every day. Here's a sustainable weekly rhythm you can adapt.
Sample week
- Mon/Wed/Fri: sauna 15–20 min.
- Tue/Thu: red light + a short cold exposure.
- Sat: compression + a longer walk.
- Sun: full rest, sleep focus, meal prep.
Adjust to your life. The template's job is to remove decisions, not add pressure. Track what you actually do and let the week shape itself.
Track this in Modality
Start free for 7 days
Log sauna, red light, cold plunge, hyperbaric, IV and compression in one tap — and see what's actually working.
Educational only — not medical advice. Modality is a tracking tool, not a medical device. Heat, cold, hyperbaric and IV therapies carry real risks and aren't right for everyone. Talk to a qualified healthcare professional before starting or changing any recovery, diet or exercise routine.