Building a weekly recovery routine with credits

A recovery routine works when it is fixed in the week and small enough to keep. Credits make that easy to plan. One membership covers every therapy at Freezlab, each session costs a set number of credits, and you spend them however the week demands. Below are three example weeks, from 6 to 18 credits, with the exact sessions and the maths, plus how to fit them around a normal job and how to test the whole thing for a month before you commit.

How credits work

There is one membership and every therapy is on it. You do not buy a cryotherapy plan and a separate compression plan. You hold credits and spend them per session:

• Whole Body Cryotherapy, 3 minutes at -110°C: 3 credits
• Red Light Therapy, 10 minutes: 2 credits
• Hydroxy, hydrogen and oxygen via a nasal cannula: 2 credits
• Mild Hyperbaric Oxygen, 25 or 50 minutes: 9 credits
• Massage Experience, 20 minutes: 2 credits
• Collagen Tanning, 10 minutes: 1 credit
• Recovery Room, 30 minutes with Normatec boots: 4 credits
• Omnilux Contour or Sensate add-on: 1 credit each

Membership starts from €69 a month. Every member can also bring a +1 guest for cryotherapy once a month.

Three example weeks

Built for people with a job and a calendar, not for full-time athletes. A consensus statement on recovery in sport by Kellmann and colleagues makes a point that applies to everyone: recovery is a process that unfolds over time, and it has to be planned and monitored rather than left to chance. Pick the week that matches your load and repeat it.

The light week: 6 credits

For a normal week with a bit of sport and a lot of desk.

• Tuesday, 07:15 before work: Whole Body Cryotherapy, 3 credits.
• Thursday, 18:00 on the way home: Massage Experience with a Sensate add-on, 2 + 1 = 3 credits.

Total: 6 credits and about 40 minutes of your week, changing included.

The training week: 12 credits

For a week with three or four real sessions, a long ride, or a race at the weekend.

• Monday, after work: Whole Body Cryotherapy, 3 credits.
• Wednesday, evening: Recovery Room with the Normatec boots, 4 credits.
• Friday, before work: Whole Body Cryotherapy plus Red Light Therapy, 3 + 2 = 5 credits.

Total: 12 credits. Three visits, none longer than half an hour.

The heavy week: 18 credits

For a training camp, a marathon build, or a week when work and sport both peak.

• Monday, before work: Whole Body Cryotherapy plus Red Light Therapy, 3 + 2 = 5 credits.
• Wednesday, lunch or evening: Mild Hyperbaric Oxygen, 50 minutes, 9 credits. This is mild pressure with enriched oxygen in an AirPod chamber, not medical hyperbaric treatment. Many members use it as the one long, quiet session of the week.
• Saturday, 10:00: Recovery Room, 4 credits.

Total: 18 credits.

Fitting it around work

Freezlab opens at 07:00 on weekdays and closes at 21:00, and is open from 09:00 to 17:00 at the weekend. Most sessions are under 20 minutes, so a visit is a stop on the way in or the way home, not an evening out. A few rules that help:

• Tie each visit to a fixed cue. The commute in, the commute home, the Saturday coffee. Routines survive on cues, not on willpower.
• Put cold earlier in the day if it wakes you up. The evidence on cold and sleep is mixed. A 2024 study on male athletes by Arc-Chagnaud and colleagues found that cold after evening training did not change measured sleep but did shift the body towards a calmer state, and suggested that about an hour before bed may be the more useful timing. Some members sleep well after an evening session. Others feel too alert. Test it on a night that does not matter.
• Book the week on Sunday. Three booked slots are three appointments. Three intentions are nothing.
• Keep the first visit simple. There is a short health screening before your first session, and reception hands out gloves, socks and a headband for cryotherapy. Arrive ten minutes early once, and every visit after that is quick.

Testing a full routine with the Trial Membership

The Trial Membership is 50 credits for €99, valid for one month, and it ends automatically. There is also a 100 credit version for €139. Fifty credits is enough to run the light week four times with credits to spare, or the training week four times exactly: 4 x 12 = 48. Not one cryotherapy session to see whether you like the cold, but a real month with a real routine, so you know what you would actually keep before you commit. If you want to try the heavy week for a month, that is 4 x 18 = 72 credits, so the 100 credit trial is the one to pick.

How it fits into a week at Freezlab

Choose one of the three weeks, book it, and run it for a month. Most members settle into the light or training week and stay there. Read the cryotherapy, Recovery Room and mild hyperbaric pages if you want detail on each session, compare the memberships, start with the Trial Membership, and book your first week. The routine you keep beats the one you plan.

Freezlab does not diagnose, treat or cure medical conditions. If you are unsure whether a therapy suits you, talk to your doctor.