Cold Exposure Tools: Resilience: 1X weekly, 1-3min Metabolism: 2X weekly/11min total Recov

Not SupportedCold immersion up to the neck should not be done within six hours after strength or hypertrophy training as it can suppress adaptation.

Well SupportedCold showers after workouts do not appear to impede adaptations from strength, hypertrophy, or endurance training.

Well SupportedAchieving 11 minutes per week of deliberate cold exposure stimulates increases in resilience and core metabolism.

Well SupportedA target of 11 minutes of deliberate cold exposure per week, in 2-4 sessions of 2-3 minutes each, can increase metabolism and consistency.

Partially Supported