Recovery is a
protocol.
Red light, compression, sleep and cold, run to a set protocol and checked against your own sleep and HRV data. If your numbers don't move, we change the protocol.
Aspire Coaching and Physio in Asok, Bangkok runs recovery as a set of measured protocols: red light on a full-body Energy Lounger, compression, exercise with oxygen, PEMF and sports massage in the studio, sleep coaching read from your own wearable, and ice baths and cryotherapy through our partners The Ice Bath Club and Cryo Thailand. The one clients ask about most is the jet lag protocol: red light sessions on alternate days in the first week after a long-haul flight, with sleep and HRV checked every morning.
Five weeks in Europe.
One week to read it.
Daniel Holtsjo, a regional VP based in Bangkok, has tracked his sleep with an Oura Ring for four years. In September 2025 he flew home after five weeks in Europe and ran the protocol with us. He sent us his Oura screen most mornings. This is what the week looked like, in his words.
"After long intercontinental trips, I normally spend several days fighting jet lag. This time? I bounced back in half the time. My sleep quality, recovery score, and resting heart rate all improved significantly faster than usual."Daniel Holtsjo, on LinkedIn, October 2025
One person, one trip, his own ring. That is a case study, not a trial, and we read it that way. It is also why everyone on the protocol tracks their own numbers from day one.
Every night above
his own average.
Sleep score from Daniel's Oura Ring each morning, against the 82 he averaged across 2025. RL marks a red light session. Two mornings have no screenshot, so they are left blank rather than filled in.
| Morning of | Sleep score | Total sleep | Efficiency | Resting HR | Context |
|---|---|---|---|---|---|
| 19 Sep | 94 | 7h 58m | 89% | 55 bpm | Night after session 1 |
| 20 Sep | 90 | 7h 55m | 88% | 58 bpm | Session 2 that day |
| 21 Sep | 94 | 8h 28m | 89% | 61 bpm | Night after session 2 |
| 22 Sep | 90 | 7h 34m | 83% | 64 bpm | Night after rest day |
| 25 Sep | 92 | 8h 5m | 89% | 57 bpm | Night after session 4 |
| 26 Sep | 84 | 6h 58m | 85% | 59 bpm | No session the day before |
| 27 Sep | 92 | 7h 41m | 86% | 57 bpm |
Cropped from the screenshots Daniel sent us each morning during the week.
Set at your consultation.
Adjusted from your data.
Each protocol has a dose, a frequency and a number we watch. Your coach places it around your training week and your travel.
Jet lag
Red light on alternate days through the first week after a long-haul flight, starting as soon after landing as you can. Sleep score, HRV and resting heart rate read every morning against your own baseline.
Training recovery
Red light, compression or sports massage after your heaviest sessions, placed in the week by your coach so the next hard session lands on a recovered body.
Sleep
Your coach reads your wearable as a seven-day trend: sleep timing, HRV and resting heart rate. Training load, bedtime and the evening routine get adjusted from the numbers.
Cold
Ice baths and cryotherapy through our partners The Ice Bath Club and Cryo Thailand, for clients who want cold in the mix.
In the building
on Sukhumvit 23.
Your baseline.
Your numbers.
Recovery shows up in data before it shows up in how you feel. We read it the same way every time.
Baseline
We start from your normal: a week of sleep score, HRV and resting heart rate from your Oura, Whoop, Garmin or Apple Watch, plus how training is going.
The protocol
Dose and frequency set at your consultation, around your training week and your flights.
The read
Every morning against your own baseline, as a trend rather than a single night. If nothing moves, the protocol changes.
Strong in places.
Untested for jet lag.
Red light, or photobiomodulation, has its best evidence for specific, dosed uses: knee arthritis, some pain conditions, hair density and skin. A 2025 review of the trial evidence rated most other outcomes as low certainty.
We could not find a published trial of red light for jet lag. That is why we don't ask you to take it on trust. We run the protocol and read it on your own numbers.
Son Y et al. Effects of photobiomodulation on multiple health outcomes: an umbrella review of randomized clinical trials. Systematic Reviews, 2025. Read the review
For pain and injuryRed light treatment at Aspire PhysioHow our physiotherapists use the Energy Lounger alongside hands-on treatment.Before your
first session.
How many sessions does the jet lag protocol take?
Daniel did four, on alternate days, in his first week back. We set the number at your consultation and adjust it from what your data shows.
How soon after landing should I come in?
As early as you can. Daniel's first session was the day after he landed. If you know your flight dates, book the first week before you leave.
Do I need a wearable?
It helps. An Oura, Whoop, Garmin or Apple Watch gives us sleep and HRV trends to read against. Without one we go on how you slept and how training feels, which is less precise.
Is red light therapy safe?
The lounger uses red and near-infrared LED light, not UV. You wear eye protection during the session. Tell us at your consultation if you take medication that makes you sensitive to light, or if light triggers migraines or seizures for you, and we will check before your first session.
Can I add red light to my programme?
Yes. We set how many sessions and when at your consultation, alongside your training.
Can I do the recovery protocols without training at Aspire?
Yes. Book a consultation, tell us what you are recovering from, and we will set the protocol.
Land with
a protocol.
Book a consultation before you fly and we will have your first week back planned.