Regeneration control plays a central role in ambitious endurance and team sports and has
has become increasingly important for success and failure in recent years.

In Germany alone, three renowned universities have tried to research "the perfect regeneration concept" as part of the RegMan project in the last ten years. However, it turned out that there is “no one-size-fits-all”.

Regeneration is highly individual and must always be controlled in a way that is specific to the athlete and the situation. But for consistent world-class performance, the scientists were able to identify a few pillars of recovery.

dr Lutz Graumann has compiled these results for you in the 360° recovery protocol:

1. Flush ride on the spinning bike/ergometer
2. Breathing technique
3. Compression therapy with reboots
4. Cold baths
5. Foam Rolling or Static Stretching
6. Recovery shake

After training or competition, the magic of regeneration begins. So that the pH value can quickly return to normal in the worn-out muscles, the protocol starts with a warm-down – a targeted post-exercise to stimulate blood circulation again, but without representing a training stimulus.

Duration: 9 mins

Flush ride on the spinning bike:

regeneration breathing

Breathing techniques can also help you fall asleep better! You can read more about it in our blog article.

Duration of time: 15-20 minutes

Compression therapy with reboots

Duration: 12 minutes

cold baths

Duration of time: 15-20 minutes

Foam Rolling

Recovery Shakes


dr Lutz Grauman