Recovery Protocols
Your Training Is Periodized.
Your Recovery Is Now Too.
Pick your tools. Tell us your panel. Choose your compression cycle. Get the recovery protocol calibrated to your gear, not a generic timer.
The system meets you where you're at. Eight wavelengths. Four PEMF frequencies. Two compression cycles. One sequence.
Quick Answer
The RECON post-training recovery sequence is Activate (compression) → Renew (PEMF) → Restore (Red Light). After training, compression leads, a Renew session follows, and red light finishes the session. Before training the order flips, Restore → Renew → Activate: red light first, then a short PEMF session, then an optional 10 minutes of light compression (around 50 to 80 mmHg) and 1 to 2 minutes of light percussion before your normal dynamic warm-up. Full compression sessions stay after training. Compression runs in one of two cycles: the Recovery Cycle (100 to 180 mmHg) for daily use, or the High-Pressure Cycle (200 to 260 mmHg, RECON Pro Boots up to 240 mmHg and the 8-chamber Elite Compression System up to 260 mmHg), a high-pressure setting used 1 to 2× per week max. Restore Red Light panels run 8 wavelengths from 630 to 1060nm. The Sleep Preset runs red-only (near-infrared disabled); RECON's rule is no full-spectrum NIR within 90 minutes of bed.
1 · What RECON tools do you own?
2 · How do you use your body?
Same science. Same tools. Different depth. Start wherever you are.
Your Protocols
Select your tools to see your protocols
Each protocol auto-calibrates to the panel you selected and the compression cycle you chose. Change the inputs above to see the dose math update in real time.
The Setup
The RECON Recovery Station
PEMF mat on the table. Red light panel overhead. Two modalities running in one session. This is the Recovery Station.
Zone Rotation Plans
Compression Science
Two Cycles. Two Jobs.
RECON's hardware runs two distinct cycles depending on the pressure range you select. Different pressure. Different schedule. Different protocol. Recovery Cycle for daily use. High-Pressure Mode for the big days.
Sequential pneumatic inflation, chamber by chamber, feet to thighs. Steady, rhythmic pressure you can run every day. This is the daily-safe setting and the default for every protocol.
This is the daily-safe mode. Use it 6 of 7 days. Use it post-training, post-travel, post-anything-that-loaded-the-system.
At pressures above 200 mmHg, each chamber squeezes hard, holds, then releases. Compress and release, at the top of the pressure range. It's a bigger session, so it runs on a stricter schedule.
Pro Compression Boots reach 240 mmHg. The 8-chamber Elite Compression System reaches 260 mmHg.
This is not BFR training. BFR requires active muscle contraction under restriction. This is a passive, high-pressure compression setting.
Contraindications: High-Pressure Cycle
Do not use high-pressure compression with uncontrolled hypertension, recent DVT or vascular surgery, known clotting disorders, the acute phase of an injury, or pregnancy. When in doubt, run the Recovery Cycle and consult your provider before scaling pressure.
Activate / Circulate · Connective Tissue
The Fascial Layer
Percussion and rolling. The work between sessions. The protocol cards above cover the full sequence, the fascial layer is the hands-on work underneath it. Five to ten minutes between full sessions keeps the routine going so the next session lands cleaner.
Fascia is the connective-tissue web that surrounds every muscle, organ, and nerve. Heavy training load, especially across consecutive sessions or camp blocks, can leave you feeling tight. Fascial work is the lowest-friction, highest-frequency layer of the RECON system, and it travels.
Contrast adjuncts: Cryo Roller (cryo core + percussion roller for cold-pass fascial work) and Cryo Wrap (knee/shoulder dual-joint with IR + hot/cold contrast + vibration) extend the fascial layer toward contrast therapy. Useful for tight spots where straight percussion isn't the right tool.
Between-Session Library
Quick-Hits · 5 to 10 Minute Resets
Drop one of these in between your full protocol sessions. They don't replace the post-training sequence, they keep the routine going across the rest of the day.
Best before mobility work or as a stand-alone routine to get moving. Not a workout replacement.
This is the Step 1 work before the compression + PEMF + Red Light sequence that follows.
For the desk-bound competitive athlete. Built for the upper back and neck before an evening session.
Power Roller + Power Ball pack in a carry-on. Run this on arrival before unpacking.
In the full pre-training routine, run it after Restore, Renew and optional light compression, and keep percussion to 1 to 2 min before your normal warm-up. Stand-alone fine for lighter days.
For a tight spot you want to stay ahead of. If something hurts sharply, keeps getting worse, or hasn't been checked, stop and see your provider.
Fascial work runs daily. The full RECON sequence runs around heavy sessions. Both layers belong in the routine.
System Builder
Your Recovery System
Each pillar has its own job. Select your tools above to see how your system stacks up.
RECON Renew · PEMF
The Frequency Spectrum
Four presets. One controller. Match the setting to the moment. The dial runs 1 to 30 Hz in 1 Hz steps.
10 Hz Everyday before training. 8 Hz Unwind after training. 3 Hz Wind-Down in the evening. 23 Hz Pre-Training is saved for peak days: respect the 30 to 60 minute lead time and the 4-hour bedtime cutoff.
Sequencing Science
The Sequencing Question
Should red light go before compression, or after? It depends on when you train. After training, compression leads, PEMF follows, red light finishes. Before training, the order flips: red light first, then PEMF, then optional light compression, 1 to 2 min of light percussion and your normal warm-up.
Goal: get ready to train. This is the pre-workout direction.
Red light goes first, before you train. Then a short PEMF session at 10 Hz. Then optional light compression, about 10 min at 50 to 80 mmHg, to settle in, and 1 to 2 min of light percussion on the muscle groups you're about to use. Then your normal dynamic warm-up. Full compression sessions stay after training.
Before training there's nothing to recover from yet. You're getting ready to work, so the sequence starts with light and finishes with your normal warm-up.
Use the Red Light → Compression sequence for:
• Pre-training sessions
• Competition-day mornings
• Pre-race mornings (light, short doses only)
• Peak-output days
Goal: recover from the work you just did. This is the post-workout direction, the default RECON sequence.
After hard training, compression goes first, starting with the Recovery Cycle. A PEMF session follows on the 8 Hz Unwind preset. Red light finishes the session. Same order every time, so the routine runs on autopilot.
The dose math holds either way: hit the J/cm² target on the card for your panel. The sequence matters because the routine matters.
Use the Compression → Red Light sequence for:
• Post-training recovery (the default)
• Hard-day PM full system recovery
• Post-competition · post-race
• Two-a-day Window 3 (after second session)
• Camp-block PM cadence
The cycle changes the compression mechanism, but the sequence around it stays the same.
If you run the Recovery Cycle post-workout (100 to 180 mmHg, sequential mode), the protocol is Activate → Renew → Restore.
If you run the High-Pressure Cycle post-workout (200 to 260 mmHg), the protocol is still Activate → Renew → Restore. Only the pressure and the schedule change. The downstream PEMF and Red Light steps are unchanged because their job is unchanged.
Where the cycle does matter is in the periodization: High-Pressure Mode is a 1 to 2×/week setting, with 48+ hours between same-limb high-pressure sessions. The Recovery Cycle is daily-safe. Don't pull High-Pressure Mode pre-workout, between same-day sessions, or during the acute phase of an injury, keep those windows on the Recovery Cycle.
The two-pillar shortcuts:
Compression + Red Light (no Renew): Run compression first (Recovery Cycle), then Red Light. Same order, one step shorter. The dose math still applies.
Renew + Red Light (no Activate): PEMF first, then Red Light. Fine on easy and rest days, light for a hard-day PM.
Compression + Renew (no Restore): Compression first, then PEMF. Reasonable for taper week or wind-down nights.
The system builder above shows your specific combination.
The Details
How These Protocols Are Built
Every protocol on this page follows the same rules: compression leads after training, red light leads before, and the dose math matches your hardware. Expand any topic below for the details.
RECON Restore panels run an 8-wavelength dual-chip system: 630, 650, 660, 670, 810, 830, 850, 1060nm.
Red range
• 630nm: red
• 650nm: red
• 660nm: red
• 670nm: red
Near-infrared range
• 810nm: near-infrared
• 830nm: near-infrared
• 850nm: near-infrared
• 1060nm: near-infrared
The dose math (J/cm² = mW/cm² × seconds ÷ 1000) holds across all wavelengths. The presets use the range differently: Sleep Preset runs red-only with NIR off. Muscle Recovery preset runs all 8. Skin Care preset weights red over NIR.
The RECON Pro Compression Boots reach up to 240 mmHg. The RECON Elite Compression System reaches up to 260 mmHg across 8 independent chambers.
Important distinction: this is a passive, high-pressure compression setting, not BFR training. BFR requires active muscle contraction under restriction. This is you, sitting down, boots on.
Restore Red Light
Dose Calculator
Your panel selection above already drives every protocol card's dose math. This is the deep-dive view, change the protocol target and see your hardware-specific session breakdown.
Start Wherever You Are.
Go As Deep As You Want.
The system meets you where you're at. One tool or three, your recovery is programmed.
Explore Each Pillar
Life Is the Adventure. The Body Is the Vehicle.
RECON Wellness · Recover Anywhere. Thrive Everywhere.