Anthony Joshua Cryo and Contrast Reset

Step into Anthony Joshua's recovery routine with a post-workout cryotherapy, contrast plunge, and compression sequence built for heavyweight physical reset.

5 time blocks, 40 minutes in total.

Time blocks

Light Spin Flush: 5 min
Spin on a stationary bike at low resistance to flush lactic acid
Sub-Zero Cryotherapy: 3 min
Step into the cryo chamber to reduce total body inflammation
Contrast Water Therapy: 12 min
Alternate between hot bath and cold plunge for circulation
Pneumatic Compression Boots: 15 min
Rest with compression sleeves on legs to boost venous return
Hydration and Protein Refuel: 5 min
Drink electrolytes and a protein shake to start muscle repair

About this routine

Heavyweight boxer Anthony Joshua relies on structured temperature therapy and physical flushing immediately following grueling gym sessions. Anthony Joshua's recovery routine focuses on rapid inflammation control and circulatory flush through whole-body cryotherapy and contrast baths.

The session begins with a low-intensity stationary bike spin to lower heart rate and keep blood circulating. Joshua then enters a specialized cryotherapy chamber for three minutes of sub-zero exposure, which chills surface tissue and calms systemic joint heat.

To complete the physical reset, Joshua rotates between warm water and cold plunge pools before putting on pneumatic compression boots. A fast protein and electrolyte refuel caps off the routine, supplying raw nutrients while tissues remain receptive.

Why this routine works

Reduces post-exercise muscle soreness and joint inflammation
Accelerates lactic acid removal with contrast temperature shifts
Promotes circulatory recovery through pneumatic compression
Restores fluid balance and protein synthesis right after training

FAQ

What is Anthony Joshua's recovery routine after training?

Anthony Joshua uses a combination of low-intensity bike flushing, three minutes of sub-zero cryotherapy, alternating contrast hot and cold plunges, pneumatic compression boots, and immediate protein refuel.

How long does Anthony Joshua spend in cryotherapy?

Joshua typically spends three minutes inside a sub-zero cryotherapy chamber post-workout to control joint and muscle inflammation.

Why does Anthony Joshua use contrast water therapy?

Alternating between hot baths and cold plunges rapidly dilates and constricts blood vessels, flushing metabolic waste and speeding muscle repair.

Sources

How Anthony Joshua Recovers After Heavy Training, Men's Health
Inside Anthony Joshua's Elite Recovery and Fitness Setup, GQ Magazine