Journal
What we know. What we do not.
Short pieces on cold, light, oxygen and recovery. What the evidence says, where it runs out, and how it fits into an ordinary week.
A recovery routine for runners in Amsterdam
Training for the Amsterdam Marathon or the Dam tot Damloop? Here is what recovery really means for runners, and where Freezlab fits in your week.
How often should you do whole body cryotherapy?
One session wakes you up. A routine is where the benefits people describe tend to show. Here is a sensible frequency for a normal week.
Nervous about your first cryotherapy session? Read this.
Three minutes at -110°C sounds brutal. It is not. Here is what it feels like second by second, what to wear, and every common worry answered.
Red light therapy, explained: 660 and 850 nanometres
What photobiomodulation means, why 660 and 850 nanometres, and what a ten minute session at Freezlab does and does not do.
Recovery for people who sit all day
Most Freezlab members are not athletes. Desk, screens, bike, short nights. What recovery means for them, and a 20 minute routine that people keep.
Building a weekly recovery routine with credits
How Freezlab credits work, three example weeks at 6, 12 and 18 credits, and how the Trial Membership lets you test a full routine in a month.
What happens to your body in three minutes at -110°C
Skin cools fast, vessels narrow, noradrenaline rises, then a deep calm. A plain-language walk through a cryotherapy session, minute by minute.
Cryotherapy or an ice bath? An honest comparison
Three minutes of dry air at -110°C, or up to a quarter of an hour in water at 10 to 15°C. Both work. Here is how they really differ.
Red light and your skin: what the evidence actually says
Skin is the best-studied use of red light. How strong the evidence is for collagen, fine lines and healing, and why results vary so much.
Cold and heat in one routine: what to combine, in what order
Heat and cold have a long history together. Here is what the evidence supports, where it stops, and how members sequence a 45 minute visit.
Mild hyperbaric oxygen: what it is, and what it is not
Mild hyperbaric oxygen at about 1.3 ATA is not medical HBOT. What the AirPod session is, what the evidence says, and who should skip it.
Sleep and recovery: the small levers that actually move
Sleep is the base every other therapy sits on. The levers with real evidence, what cold does to sleep, and where Sensate fits in.
Hydroxy: breathing hydrogen and oxygen, explained
What molecular hydrogen is, why it is studied as a selective antioxidant, what the human evidence looks like and how a Hydroxy session at Freezlab goes.
Compression boots: what Normatec actually does
Pneumatic compression without the hype: how the boots work, what the studies show, who uses them, and who should stay out of them.
Collagen tanning: what the lamps do, and what they do not
Collagen tanning combines UV lamps with red lamps. The tan comes from UV and carries UV rules. The red lamps are a red light dose. No lamp adds collagen.
Whenever you are ready.
Amsterdam, inside the Olympic Stadium. Open early, open late, and built for people who want to keep going.
Olympisch Stadion 36, 1076 DE Amsterdam
Mon–Fri 07:00–21:00 · Sat–Sun 09:00–17:00