Exercise & Sauna Protocol
Exercise Protocol · 5 interventions
CrossFit-style strength/HIIT, Zone 2 running, and her signature Finnish dry sauna practice (3-4x/week at 189°F).
01Interventions
Exercise
3 interventions- 01Dose & timing~1 hour Daily · 3x/week
First half: squats, deadlifts, pull-ups, cleans. Second half: biking, rowing, sprinting
- 02Dose & timing30+ min Daily · 2x/week
Steady-state cardio at Zone 2 heart rate
- 03Dose & timing≥15 min Daily
Some exercise every day, even if brief
Other steps
2 interventions- 04Dose & timing20 min at 175-189°F Daily · 3-4x/week, post-workout
Longevity: Finnish studies show 40% reduced all-cause mortality with 4-7 sessions/week
- 05Dose & timingCold shower or plunge Daily after sauna sessions
Contrast therapy — 350% metabolic rate increase, 530% norepinephrine boost at 14°C
02Citations
- 01YourDailyWay (Nov 2025)Strength/HIIT (CrossFit-style)
- 02FoundMyFitness sauna routineSauna
- 03FoundMyFitness TwitterCold Exposure
03Edit history
- v1Current versionFebruary 18, 2026