Dial in your cold.
Dose your heat.
Cold plunges, saunas, and red light panels all work — at the right dose. Too little does nothing; too much sets you back. RecoveryCalc turns the published research into numbers you can actually follow.
Three modalities. One rule: dose matters.
Cold Plunge Calculator
How long to stay in at your water temperature and experience level — built around the ~11 minutes/week threshold from the Søberg protocol.
Get your time → Heat · 140–200°FSauna Heat-Dose Calculator
Score your weekly sauna habit against the Finnish cohort research (4–7 sessions, ~19+ minutes) and get your hydration replacement number.
Score my week → Light · 630–850nmRed Light Dose Calculator
Convert your panel's irradiance and distance into joules per cm² — and find out if your sessions are underdosed, dialed, or wasted past the ceiling.
Compute J/cm² →Buy the right machine, not the loudest ad.
Recovery hardware runs $100 to $8,000 and the marketing is relentless. Our guides rank on published specs — measured irradiance, real temperature ceilings, chiller capacity — and every pick links to the spot in our calculators where the spec actually matters.
Best Cold Plunges 2026
From $100 tubs to always-cold chillers
Best Home Saunas 2026
Infrared cabins, barrels & blankets
Best Red Light Panels 2026
Ranked by measured power, not promises
Best Massage Guns 2026
Amplitude and stall force, not marketing
Plus cost breakdowns and head-to-heads — sauna vs. cold plunge, infrared vs. traditional, plunge vs. cold shower. Browse all guides →
Built from the studies, not the hype.
Every threshold in our calculators traces to published research: the Søberg 2021 cold exposure study, the Laukkanen Finnish sauna cohorts, and the standard photobiomodulation dose-response literature. Where the evidence is thin, we say so on the page.
| 11 min | weekly cold-exposure threshold (Søberg 2021) |
| 4–7× | sauna sessions/week with the largest benefit (Laukkanen 2015) |
| 3–60 J/cm² | photobiomodulation dose window, by goal |
Recovery brand? Our readers arrive mid-decision — already computing doses and comparing specs. That's the moment your product should show up.
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