A High-Tech Recovery Session
Designed by Bearmore
Inspired by Eddie HallWhen your body's still feeling the effects of a big week.
Come out feeling repaired and rested. A full recovery-centre session: red light to warm the muscles, mobility while you're still warm, a sauna, then a short sharp cryo finish to bring you back.
The runsheet
Red light
Red light therapyEddie keeps a red and infrared panel over his physio table and uses it to warm muscles before any deep stretching. It’s used to open the session, easing tissues and taking the edge off a loaded body. No panel? A warm room and a few minutes just sitting and being quiet might start moving you in the right direction.
12 min activityBearmore’s thoughts on doing red light therapy before stretching
This is an excellent pairing because light gently warms tissue, so stretches glide deeper and more safely, cementing flexibility gains.
Stretch out while you're warm
StretchingWith the body warm, move through some easy mobility and hold the spots that always hold tightness after a hard week or a heavy session. Slow and unforced, this is about giving tight tissue some time to open rather than chasing a deep stretch.
12 min activityBearmore’s thoughts on doing stretching before sauna
This can be a good pairing because warmth extends pliability after stretching; just hydrate to avoid over-limber fatigue.
A sauna
SaunaEddie treats hot and cold as the core of his recovery, sitting in the sauna "as long as he can possibly handle it". Settle into the heat and let everything let go, then step out the moment it stops feeling good rather than toughing it out.
18 min activityBearmore’s thoughts on doing sauna before cryotherapy
This can support the next activity because pausing to towel off, then extreme cold, can slash inflammation while the mind stays clear.
Three minutes in cryo
CryotherapyEddie finishes with cold, three minutes in his home cryo chamber. A short, sharp blast resets a tired body and leaves you clear-headed. No chamber? A one to two minute cold shower or plunge can be the substitute, doing slow breathing to settle in.
3 min activityTime well spent.
1h 40m spent doing something good for yourself.
The breakdown
Burst evaluation
Wellbeing focus
About this Burst
Eddie Hall is a British former strongman who won World's Strongest Man in 2017 and was the first person to deadlift 500kg. Since retiring from strongman he has moved into boxing and content creation under the 'The Beast' brand, with a large following across YouTube and Instagram. He trains and recovers at a fully equipped home gym in Staffordshire, England, and is an open advocate for hot and cold therapy, cryotherapy and red light recovery.