id
stringlengths 13
13
| method
stringclasses 5
values | description
stringclasses 5
values | duration_minutes
int64 5
30
| when_to_use
stringclasses 4
values |
|---|---|---|---|---|
recovery01000
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 16 |
Evening
|
recovery01001
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 27 |
Post-workout
|
recovery01002
|
Hydration
|
Helps replenish fluids and optimize performance.
| 19 |
Post-workout
|
recovery01003
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 25 |
Evening
|
recovery01004
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 26 |
Evening
|
recovery01005
|
Stretching
|
Increases flexibility and reduces injury risk.
| 13 |
Post-workout
|
recovery01006
|
Sleep
|
Essential for hormonal balance and recovery.
| 28 |
Post-workout
|
recovery01007
|
Stretching
|
Increases flexibility and reduces injury risk.
| 25 |
Post-workout
|
recovery01008
|
Hydration
|
Helps replenish fluids and optimize performance.
| 25 |
Evening
|
recovery01009
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 18 |
Post-workout
|
recovery01010
|
Sleep
|
Essential for hormonal balance and recovery.
| 21 |
Before Sleep
|
recovery01011
|
Stretching
|
Increases flexibility and reduces injury risk.
| 18 |
Post-workout
|
recovery01012
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 12 |
Morning
|
recovery01013
|
Hydration
|
Helps replenish fluids and optimize performance.
| 11 |
Post-workout
|
recovery01014
|
Stretching
|
Increases flexibility and reduces injury risk.
| 6 |
Morning
|
recovery01015
|
Sleep
|
Essential for hormonal balance and recovery.
| 18 |
Before Sleep
|
recovery01016
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 12 |
Before Sleep
|
recovery01017
|
Sleep
|
Essential for hormonal balance and recovery.
| 9 |
Evening
|
recovery01018
|
Sleep
|
Essential for hormonal balance and recovery.
| 23 |
Morning
|
recovery01019
|
Sleep
|
Essential for hormonal balance and recovery.
| 15 |
Before Sleep
|
recovery01020
|
Sleep
|
Essential for hormonal balance and recovery.
| 5 |
Before Sleep
|
recovery01021
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 8 |
Morning
|
recovery01022
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 19 |
Before Sleep
|
recovery01023
|
Hydration
|
Helps replenish fluids and optimize performance.
| 29 |
Post-workout
|
recovery01024
|
Hydration
|
Helps replenish fluids and optimize performance.
| 24 |
Evening
|
recovery01025
|
Sleep
|
Essential for hormonal balance and recovery.
| 7 |
Evening
|
recovery01026
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 23 |
Before Sleep
|
recovery01027
|
Stretching
|
Increases flexibility and reduces injury risk.
| 21 |
Morning
|
recovery01028
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 15 |
Morning
|
recovery01029
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 5 |
Morning
|
recovery01030
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 6 |
Before Sleep
|
recovery01031
|
Sleep
|
Essential for hormonal balance and recovery.
| 8 |
Evening
|
recovery01032
|
Stretching
|
Increases flexibility and reduces injury risk.
| 11 |
Before Sleep
|
recovery01033
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 17 |
Before Sleep
|
recovery01034
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 15 |
Evening
|
recovery01035
|
Hydration
|
Helps replenish fluids and optimize performance.
| 26 |
Post-workout
|
recovery01036
|
Hydration
|
Helps replenish fluids and optimize performance.
| 18 |
Before Sleep
|
recovery01037
|
Stretching
|
Increases flexibility and reduces injury risk.
| 8 |
Post-workout
|
recovery01038
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 19 |
Post-workout
|
recovery01039
|
Hydration
|
Helps replenish fluids and optimize performance.
| 27 |
Evening
|
recovery01040
|
Sleep
|
Essential for hormonal balance and recovery.
| 12 |
Post-workout
|
recovery01041
|
Hydration
|
Helps replenish fluids and optimize performance.
| 8 |
Post-workout
|
recovery01042
|
Stretching
|
Increases flexibility and reduces injury risk.
| 19 |
Evening
|
recovery01043
|
Hydration
|
Helps replenish fluids and optimize performance.
| 11 |
Before Sleep
|
recovery01044
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 19 |
Post-workout
|
recovery01045
|
Hydration
|
Helps replenish fluids and optimize performance.
| 12 |
Before Sleep
|
recovery01046
|
Hydration
|
Helps replenish fluids and optimize performance.
| 10 |
Morning
|
recovery01047
|
Hydration
|
Helps replenish fluids and optimize performance.
| 6 |
Morning
|
recovery01048
|
Stretching
|
Increases flexibility and reduces injury risk.
| 10 |
Before Sleep
|
recovery01049
|
Hydration
|
Helps replenish fluids and optimize performance.
| 18 |
Post-workout
|
recovery01050
|
Sleep
|
Essential for hormonal balance and recovery.
| 14 |
Before Sleep
|
recovery01051
|
Sleep
|
Essential for hormonal balance and recovery.
| 11 |
Morning
|
recovery01052
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 21 |
Morning
|
recovery01053
|
Hydration
|
Helps replenish fluids and optimize performance.
| 28 |
Evening
|
recovery01054
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 7 |
Before Sleep
|
recovery01055
|
Stretching
|
Increases flexibility and reduces injury risk.
| 11 |
Morning
|
recovery01056
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 13 |
Post-workout
|
recovery01057
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 9 |
Before Sleep
|
recovery01058
|
Sleep
|
Essential for hormonal balance and recovery.
| 11 |
Evening
|
recovery01059
|
Stretching
|
Increases flexibility and reduces injury risk.
| 11 |
Before Sleep
|
recovery01060
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 25 |
Post-workout
|
recovery01061
|
Sleep
|
Essential for hormonal balance and recovery.
| 21 |
Morning
|
recovery01062
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 17 |
Evening
|
recovery01063
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 27 |
Evening
|
recovery01064
|
Hydration
|
Helps replenish fluids and optimize performance.
| 28 |
Morning
|
recovery01065
|
Sleep
|
Essential for hormonal balance and recovery.
| 21 |
Before Sleep
|
recovery01066
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 25 |
Post-workout
|
recovery01067
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 6 |
Evening
|
recovery01068
|
Sleep
|
Essential for hormonal balance and recovery.
| 24 |
Evening
|
recovery01069
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 15 |
Evening
|
recovery01070
|
Hydration
|
Helps replenish fluids and optimize performance.
| 18 |
Before Sleep
|
recovery01071
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 30 |
Evening
|
recovery01072
|
Hydration
|
Helps replenish fluids and optimize performance.
| 28 |
Post-workout
|
recovery01073
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 26 |
Evening
|
recovery01074
|
Hydration
|
Helps replenish fluids and optimize performance.
| 28 |
Morning
|
recovery01075
|
Sleep
|
Essential for hormonal balance and recovery.
| 30 |
Evening
|
recovery01076
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 25 |
Morning
|
recovery01077
|
Hydration
|
Helps replenish fluids and optimize performance.
| 10 |
Morning
|
recovery01078
|
Stretching
|
Increases flexibility and reduces injury risk.
| 23 |
Morning
|
recovery01079
|
Hydration
|
Helps replenish fluids and optimize performance.
| 14 |
Morning
|
recovery01080
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 6 |
Before Sleep
|
recovery01081
|
Stretching
|
Increases flexibility and reduces injury risk.
| 26 |
Post-workout
|
recovery01082
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 23 |
Evening
|
recovery01083
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 7 |
Morning
|
recovery01084
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 30 |
Evening
|
recovery01085
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 26 |
Post-workout
|
recovery01086
|
Stretching
|
Increases flexibility and reduces injury risk.
| 26 |
Morning
|
recovery01087
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 13 |
Evening
|
recovery01088
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 10 |
Morning
|
recovery01089
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 23 |
Before Sleep
|
recovery01090
|
Hydration
|
Helps replenish fluids and optimize performance.
| 27 |
Before Sleep
|
recovery01091
|
Hydration
|
Helps replenish fluids and optimize performance.
| 11 |
Evening
|
recovery01092
|
Hydration
|
Helps replenish fluids and optimize performance.
| 9 |
Before Sleep
|
recovery01093
|
Stretching
|
Increases flexibility and reduces injury risk.
| 9 |
Morning
|
recovery01094
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 30 |
Post-workout
|
recovery01095
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 27 |
Post-workout
|
recovery01096
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 14 |
Morning
|
recovery01097
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 23 |
Post-workout
|
recovery01098
|
Stretching
|
Increases flexibility and reduces injury risk.
| 9 |
Evening
|
recovery01099
|
Hydration
|
Helps replenish fluids and optimize performance.
| 10 |
Before Sleep
|
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