Train Hard. Recover Harder. My Spartan Cold Plunge Setup скачать в хорошем качестве

Train Hard. Recover Harder. My Spartan Cold Plunge Setup

This video breaks down exactly how I prepare my cold plunge at home using a 110-gallon tub and a full chest of ice. I walk through the setup, the staging, how much ice to use, how long to let the water cool, and the typical cold plunge temperatures recommended across recovery communities. Whether you’re getting ready for a race, looking to improve recovery, or just curious about adding cold therapy into your routine, this tutorial will show you a simple and effective way to set up your own plunge without expensive equipment. We cover the basics, the timing, the general temperature guidelines most people use, and how to get the water to the right range for a safe and effective cold exposure session. This was the final prep video before my Spartan Race — and the cold plunge became a key part of my recovery and mindset going into race day. 00:00 – 00:50 | Why Cold Plunge Before the Spartan Race Mental prep, recovery benefits, and the purpose behind doing it. 00:51 – 02:20 | Equipment Overview 110-gallon tub, ice chest, hose, thermometer, setup basics. 02:21 – 04:10 | How Much Ice to Use General guidelines, how to scale based on tub size, and how much I used. 04:11 – 06:00 | Cooling Time & Temperature Targets How long to let the water chill, common temperature ranges, and safety notes. 06:01 – 07:30 | How to Get In & Control Your Breathing Breathing pattern, entering safely, and staying calm. 07:31 – End | What I Learned + Final Tips Mindset, what I’ll adjust next time, and why it matters before a race.