To make the most of Cryo One and Cryo Pro, you'll find a clearly structured guide here: Which settings are useful before sports, how to treat joints and muscles differently, and which dosages work in practice.

The focus here is not on recovery, but on preparation:

In very hot environments (e.g., summer competition):
Light cooling can help delay the rise in temperature a bit.
→ only briefly & mildly, more systemic than intensive.

For local irritations or discomfort: Short, targeted cold stimuli can help make training more comfortable to start.
→ Comparable to 2–5 minutes of very cold water + compression.
→ Apply only locally, no extensive muscle cooling before technique training.

APPLICATION ON MUSCLES
Perfect for feeling refreshed after long runs or cycling sessions.

IMPORTANT:
Too much cold for too long can dampen adaptation processes (hypertrophy, endurance adaptation) → “More is not better”.

Recommendation:

• 10–15 min at 10–15 °C
• Moderate pressure
• Not directly after technique training
• Do not combine with ice bath
  

APPLICATION ON JOINTS
Perfect for local overload symptoms or irritation.

Recommendation:

• 2–5 min ice-cold temperatures
• Moderate pressure
• Short & intense rather than long & extensive

The focus here is not on recovery, but on preparation:

In very hot environments (e.g., summer competition):
Light cooling can help delay the rise in temperature a bit.
→ only briefly & mildly

• Program: RELAX
• Temperature: 10–15 °C
• Without compression

For local irritations or discomfort: Short, targeted cold stimuli can help make starting the training more pleasant.
→ Comparable to 2–5 minutes of very cold water + compression.
→ Apply only locally, no extensive muscle cooling before technique training.

• Short & targeted
• 2–5 min. at the lowest temperature
• Optional with SQUEEZE for enhanced stimulus

Why heat can be beneficial before training:

• Muscles feel ready faster
  
• Movements feel smoother
  
• Greater flexibility before intense or flexibility-focused sessions
  

Especially helpful:

• in cold outdoor temperatures
  
• before sports requiring a lot of flexibility
  
• when feeling "stiff" before training
  

Here's how to use the Cryo Pro for this:

• Program RELAX or KNEAD
  
• light to moderate pressure
  
• 10–15 minutes
  
• pleasantly warm temperature
  

When to skip the heat:

• in case of acute irritation or significant swelling
  
• in very warm outdoor temperatures

APPLICATION ON MUSCLES
Perfect for feeling refreshed after long runs or cycling sessions.

IMPORTANT:
Too much cold for too long can dampen adaptation processes (hypertrophy, endurance adaptation) → “More is not better”.

Recommendation:

• 10–15 min at 10–15 °C
• Program SQUEEZE
• Moderate pressure
• Do not combine “ice bath + Cryo Pro”

APPLICATION ON JOINTS
Perfect for local overload symptoms or irritation.

Recommendation:

• 2–5 min at the lowest temperature
• With SQUEEZE or RELAX
• Short, intense stimuli

Heat can be helpful for muscles to:

• reduce a feeling of stiffness
  
• stimulate blood circulation
  
• make movements feel smoother again
  

For joints (in later, non-acute phases):

• can make the surrounding tissue feel more relaxed
  
• can pleasantly support mobility
  

IMPORTANT:
Do not apply heat directly to acute irritations or significantly swollen areas.

How to use the Cryo Pro after training:

• Programs KNEAD or SQUEEZE
  
• moderate to stronger pressure – depending on comfort
  
• 15–25 minutes
  
• Set heat to a comfortable, not too hot level