Summary: Follow this simple, results-first plan for one week. You’ll anchor evenings with FIR heat (Bio Therapy Mat), add short PEMF and Red/NIR blocks where they help most, and include one deep-sweat day.
The goal: fall asleep faster, wake with less pain/stiffness, and feel ready at warm-up.
What’s inside
-
Daily AM/PM plan with temps + timing
-
Adjustments if soreness or sleep isn’t improving
-
A one-page tracker to see progress at a glance
How the blueprint works
Your core evening anchor (most days)
-
FIR heat (Bio Therapy Mat): Low 95–105°F for 20–30 min
-
Add PEMF 10–20 min (calming program) if available
-
Finish with 3 minutes of slow breathing (4–6 breaths/min)
Why: Gentle, even warmth helps the body downshift, making it easier to fall asleep and wake with less stiffness.
Your hard-day adjust
-
After intervals/heavy strength or long sessions:
-
FIR Moderate 105–130°F for 30–45 min
-
Optional Red/NIR 15–20 min the same day or next morning
-
Hydrate with electrolytes before/after heat and sweat
-
One deep-sweat day (optional)
-
Sauna or wrap: 30–60 min high heat
-
Keep this separate from long Red/NIR blocks on the same day
The 7-Day Plan (AM / PM)
Day 1 – Strength
PM: FIR Low 20–30 min + PEMF 10–20 min → sleep easier
Day 2 – Easy cardio / mobility
AM (optional): Red/NIR 15–20 min
PM: FIR Moderate 30–45 min + PEMF 10–20 min
Day 3 – Intervals or heavy lift
PM: FIR Low 20–30 min
Add Red/NIR 15–20 min same day or AM next day
Day 4 – Day off / skills
AM (optional): PEMF 10–15 min
PM: Sweat day 30–60 min (or FIR Moderate 30–60 if not sweating)
Day 5 – Strength
PM: FIR Low 20–30 min + PEMF 10–20 min
If soreness is high → add Red/NIR 15–20 min earlier in the day
Day 6 – Long run/ride or sport
PM: FIR Moderate 30–45 min + Red/NIR 15–30 min
Day 7 – Recovery / family
PM: FIR Low 20–30 min + PEMF 10–20 min
Adjustments (so you keep improving)
-
If DOMS (delayed onset muscle soreness) stays high: First, add 10–20 minutes to your FIR session (Low → Moderate). Optionally add a Red/NIR block 15–20 min the same day or next morning.
-
If sleep is the issue: Move FIR later in the evening + use a calming PEMF program.
-
Heat safety: High heat once/day max; stop if you feel light-headed.
-
Hydration: Infuse your water with electrolytes around heat/sweat sessions.
-
Contraindications: If you have medical conditions, implants, or photosensitivity, review contraindications and consult your clinician.
Download the plan + tracker
-
7-Day Recovery Blueprint (PDF) — daily steps with temps & timing
-
Recovery Tracking Card (PDF) — one page to log progress
Recommended tools to run the plan
-
BioMat Pro – Full-Body (Ships Fast): Perfect if you want to start the Blueprint this week. Full-length, reliable specs, strong brand recognition.
-
Atlas Pro Bio Therapy Mat (Preorder – Launch Edition): Our custom green vegan-suede FIR + PEMF mat with matching pillow option.
-
Lumen Pro Bio Therapy Mat (Preorder – Launch Edition): Mesh-front FIR + PEMF with integrated Red/NIR LEDs for those who want to stack heat + light in one device.
-
Infrared Sauna Wrap/Blanket: Compact way to hit the sweat day.
How to start today (5 minutes)
-
Pick your evening anchor: FIR Low 20–30 min tonight.
-
Set a consistent bedtime window (write it down).
-
Print the Recovery Tracking Card and fill Day 1.
-
Add electrolytes around heat/sweat sessions.
-
Re-check on Day 7: falling asleep faster? Less morning pain/stiffness? Easier warm-up? Keep what’s working.
Next Steps
-
Start now with BioMat Pro (ships fast), or preorder Atlas Pro / Lumen Pro for launch-edition pricing and free matching pillow.
