The 3-2-1 recovery stack for busy weeks
A simple template when you only have a few sessions to spare.
When life gets busy, you don't need a perfect routine — you need a repeatable minimum. Here's a stack that fits almost any schedule.
The 3-2-1 rule
- 3 sauna or heat sessions a week — benefits show up with frequency, not marathon single sessions.
- 2 cold exposures — even 2–3 minutes counts. Great for mood and alertness.
- 1 full rest + sleep-focus night — protect one night for a full 8+ hours with no screens.
That's it. Track it in the Track tab and let the streak carry you. Perfection is optional; showing up is not.
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.