Complimentary recovery guide
The First
72 Hours.
A practical guide to recovery after demanding training.
Download the Free GuideFree PDF · 10 pages · No sign-up required
Inside the guide
Four windows.
Your own pace.
Recovery is individual. Use the timeline as a guide, not a deadline. These four flexible recovery windows help organise your decisions after demanding training.
- 010–6 hours
Stabilise
Finish training. Begin replacing fluids and energy. Avoid unnecessary additional load.
- 026–24 hours
Restore
Prioritise sleep, meals, hydration and any comfortable activity.
- 0324–48 hours
Rebuild
Monitor soreness and fatigue. Adjust activity to your current response.
- 0448–72 hours
Reassess
Consider the demands of the next session. Proceed, modify or defer.
For ordinary post-exercise fatigue and soreness. This educational guide does not replace an individual assessment.
Keep it. Revisit it.
Ready to recover
more intentionally?
Explore the recovery fundamentals, compare optional recovery tools and use the checklist to reflect on your next session.
Download the Free GuideFree PDF · 10 pages · No sign-up required
About Ascension
Care built around you.
Ascension Sports Therapy is an independent, practitioner-led sports therapy practice in London, offering personalised assessment, treatment and rehabilitation.
The Practice