The Recovery Pyramid

Recovery has an order. I use the Recovery Pyramid to show athletes where to put their time and energy first.

At the base is your training programme. Good recovery starts with training that's planned well. Next come sleep, nutrition and hydration. Then rest, relaxation and stress management. These three layers are the foundations. They do most of the work, every single day.

Higher up are the supplemental layers. First water immersion. Then compression, massage and active recovery. At the top sit mobility, mindfulness, breathing and yoga. These layers add to everything below them, and they work best when the foundations are in place.

Compression boots sit near the top. They're the tool I use and recommend, and they're easy to fit into your evening. Once your sleep, food and training are in place, a good tool adds to everything below it.

Print the poster and stick it up where you train. Want to know how active and passive recovery fit together? Read Active vs passive recovery. Want a daily score? Try the Recovery Points calculator, or work through the free At-Home Recovery Blueprint.