Program▾
Program Overview
Synergy Rules
Weekly Plan
Load Progression
Equipment▾
Training
TIMECAB Chamber (HBOT)
Hydrogen H₂
Photobiomodulation RLT
PEMF
Neurostimulation
Cryotherapy
IR Sauna
More▾
Nutrition & Recovery
Safety
FAQ
Sources
Program Overview
The program runs for 3 months (12 weeks) and is divided into three phases of progressive load using a suite of biohacking technologies.
Program Goals
- Increase physical performance and muscular strength
- Improve cognitive function and neuroplasticity
- Accelerate recovery and reduce inflammation
- Optimize sleep and energy metabolism
- Improve vascular function and mitochondrial health
Phase 1 · Weeks 1–4 · Adaptation
Introduction to the protocol. Baseline training intensity. The body adapts to combined stimuli. Focus on technique and habit formation.
Phase 2 · Weeks 5–8 · Progress
Increased working weights and volume. Advanced neurostimulation protocols added. Stronger synergistic combinations.
Phase 3 · Weeks 9–12 · Peak
Maximum intensity. Full combinations of all technologies. Diagnostics of achieved results and adjustment.
Synergy Rules
Key rules for simultaneous use of technologies:
🔴 RLT + NeuroVizr + H₂ — always all three together, 12 minutes. A fixed combination, do not separate.
🔵 H₂ + PEMF + IR sauna — hydrogen runs simultaneously with both procedures. Enhances antioxidant and thermal effect.
🟣 HOCATT + Neuronic helmet — neurostimulation always runs in parallel with the ozone capsule. 30 minutes.
🟢 Training → TIMECAB HBOT — the chamber within 1–2 hours after strength load maximizes protein synthesis and recovery.
⚡ Cryo before training — cryotherapy 30–60 minutes before load activates the nervous system and reduces inflammation.
⚠️ Do not combine TIMECAB HBOT and cryotherapy in one day without a 3-hour interval. Do not use HOCATT with elevated body temperature.
Weekly Plan
Monday · Strength Training
🏋️ Strength training · 60 min
💧 H₂ inhalation right after · 30 min
🧠 NeuroVizr (optional evening) · 20 min
Tuesday · TIMECAB HBOT + RLT
🫁 TIMECAB HBOT chamber · 60 min
💡 RLT + NeuroVizr + H₂ · 12 min (combo)
Wednesday · HOCATT + Neuro
🌡️ HOCATT + Neuronic helmet · 30 min
🏊 Light cardio or pool · 30 min
Thursday · Training + IR Sauna
🏋️ Strength training · 60 min
🌡️ IR sauna + H₂ + PEMF · 30 min
💡 RLT + NeuroVizr + H₂ · 12 min
Friday · VR + Recovery
🥽 VR training · 30 min
🫁 TIMECAB HBOT (if available) · 60 min
Saturday · Chamber
🫁 TIMECAB HBOT chamber · 60 min
💆 Massage (optional) · 60 min
Sunday · Rest
😴 Full rest and recovery
🧘 Meditation / breathing practice
Load Progression
Month 1 · Adaptation
- Working weight: 60–70% of max
- Reps: 10–12 per set
- Sets: 3–4 per exercise
- TIMECAB HBOT: 1.3–1.5 ATA, 60 min
- Cryotherapy: -110°C, 2 min
Month 2 · Progress
- Working weight: 70–80% of max
- Reps: 8–10 per set
- Sets: 4–5 per exercise
- TIMECAB HBOT: 1.5–1.75 ATA, 60–75 min
- Cryotherapy: -120°C, 2.5–3 min
Month 3 · Peak
- Working weight: 80–90% of max
- Reps: 6–8 per set
- Sets: 4–5 with drop sets
- TIMECAB HBOT: 1.75–2.0 ATA, 75–90 min
- Cryotherapy: -130°C, 3 min
Strength Training
Strength Training Program
Training
The base program focuses on multi-joint movements: squat, deadlift, bench press, bent-over row, overhead press. Split: Monday/Thursday — upper/lower alternating, or Push/Pull/Legs.
Session Structure
- Warm-up: 10 min dynamic stretching + joint mobility
- Main work: 40–45 min compound exercises
- Cool-down: 5–10 min stretching and breathing
TIMECAB Chamber (HBOT)
Hyperbaric Oxygenation
TIMECAB HBOT
Sessions under elevated oxygen pressure (1.3–2.0 ATA) stimulate angiogenesis, improve microcirculation, and accelerate tissue regeneration and mitochondrial function. Greatest effect — 1–2 hours after training.
Protocol Parameters
- Pressure: 1.3–2.0 ATA (ramping by phase)
- Duration: 60–90 min
- Frequency: 3–4 times per week
- O₂ content: 21% (air) or 100% oxygen
Evidence Base
Studies show improved cognitive function in healthy adults (Shapira et al., 2021) and telomere lengthening with reduced senescent cells (Hachmo et al., 2020).
Molecular Hydrogen H₂
Hydrogen Inhalation
H₂
Molecular hydrogen (H₂) is a selective antioxidant neutralizing the most toxic free radicals (•OH) without suppressing beneficial ROS. Activates the Nrf2 pathway, reduces inflammation, improves mitochondrial function.
Application Protocols
- Basic: 2–3% H₂, 30–60 min, daily
- Athletic: 30 min immediately after training
- Combo with RLT: simultaneously with photobiomodulation, 12 min
- Combo with PEMF + sauna: simultaneously with both
⚠️ H₂ concentration above 4% is explosive. Use only certified generators.
Photobiomodulation RLT
Red + Near-Infrared Light
RLT
Exposure to red (630–680 nm) and near-infrared (800–880 nm) light on mitochondria increases ATP production, stimulates collagen synthesis, reduces inflammation, and accelerates muscle recovery.
Parameters
- Wavelength: 630–680 nm (red) + 800–880 nm (NIR)
- Power: 50–100 mW/cm²
- Dose: 10–40 J/cm²
- Duration: 10–20 min per zone
- In RLT+NeuroVizr+H₂ combo: strictly 12 min
PEMF · Pulsed Magnetic Field
Pulsed Electromagnetic Field Therapy
PEMF
Pulsed magnetic fields stimulate cellular metabolism, improve microcirculation, and reduce inflammation and pain. Especially effective combined with thermal procedures.
Parameters
- Frequency: 1–50 Hz (depends on goal)
- Intensity: 0.1–1 mT
- Duration: 20–30 min
- Combo with IR sauna and H₂: simultaneously
Neurostimulation
NeuroVizr
Neuro
Audiovisual stimulator. Light and sound patterns synchronize brainwaves, stimulate neurotransmitter release (serotonin, dopamine), improve focus and reduce stress. Always used simultaneously with RLT.
Neuronic Helmet
Neuro
Transcranial photobiomodulation (tPBM) — NIR light acts directly on the cerebral cortex through the helmet. Improves cognitive function, neuroplasticity, and reduces neuroinflammation. Used during HOCATT sessions.
Cryotherapy
Whole-Body Cryotherapy
Cryo
Exposure to ultra-low temperatures (-110°C … -140°C) activates the sympathetic nervous system, stimulates endorphin and noradrenaline release, reduces inflammation, and improves sleep quality and recovery.
Protocol
- Temperature: -110°C (M1) → -120°C (M2) → -130°C (M3)
- Duration: 2 min (M1) → 2.5–3 min (M2–M3)
- Frequency: 2–3 times per week
- Best timing: 30–60 min before training
Infrared Sauna
IR Sauna
Sauna
Far-infrared range (6–14 μm) heats tissue deeply, stimulates detox through sweat, improves cardiovascular function, and lowers cortisol. Combined with H₂ and PEMF, the synergistic effect is amplified.
Parameters
- Cabin temperature: 50–65°C
- Duration: 20–30 min
- Thursday use: after training, before RLT
- Simultaneously: H₂ inhalation + PEMF mat
Nutrition & Recovery
Nutrition on Training Days
- Protein: 1.8–2.2 g/kg body weight
- Carbs: 4–6 g/kg (training days)
- Fats: 1–1.5 g/kg, emphasis on omega-3
- 90 min before TIMECAB HBOT: light meal, no fatty food
Supplement Support
- Magnesium (citrate/glycinate): 400 mg before sleep
- Omega-3: 2–4 g EPA+DHA daily
- Coenzyme Q10: 200–300 mg in the morning
- Vitamin D3+K2: 5000 IU / 200 mcg
- NAD+ precursors (NMN/NR): 250–500 mg in the morning
Sleep Quality
- Target duration: 7.5–9 hours
- Bedroom temperature: 18–20°C
- Eliminate blue light 2 hours before sleep
- NeuroVizr "sleep" 20 min before lights out
Safety
⚠️ Important: This program is not medical advice. Consult a physician before starting, especially with chronic conditions.
Absolute TIMECAB HBOT Contraindications
- Untreated pneumothorax
- Certain chemotherapy drugs (bleomycin, doxorubicin)
- Active respiratory infection / flu
Cryotherapy Contraindications
- Raynaud's disease
- Uncontrolled hypertension
- Open wounds
- Claustrophobia
General Rules
- Do not use TIMECAB HBOT with body temperature above 38°C
- Interval between TIMECAB HBOT and cryotherapy — minimum 3 hours
- Mandatory hydration: 2.5–3 L water per day
- Stop any procedure immediately if discomfort occurs
Frequently Asked Questions
Can I do TIMECAB HBOT and cryotherapy on the same day?
Yes, but with at least a 3-hour interval. Ideally: cryotherapy in the morning, TIMECAB HBOT after training. The reverse order is not recommended.
How long until first results?
Subjective improvements in sleep and energy usually appear in weeks 2–3. Objective changes in body composition and strength — 4–6 weeks. Cognitive improvements — 6–8 weeks with consistent use.
Are all combinations mandatory to do simultaneously?
The RLT+NeuroVizr+H₂ and HOCATT+Neuronic combinations are fixed. Other synergies are desirable, but with time constraints each tool can be used separately, losing part of the synergistic effect.
What to do on days without equipment access?
Priority: training → cold shower (instead of cryo) → breathing practice. Meditation and NeuroVizr work anywhere. TIMECAB HBOT is critical — try not to skip more than 2 sessions in a row.
Is a break needed between cycles?
After 12 weeks, a 2–3 week deload of reduced intensity is recommended. This allows supercompensation and prevents an adaptive plateau. Then begin the next cycle with refreshed goals.
Sources
1. Hachmo Y. et al. (2020). Hyperbaric oxygen therapy increases telomere length and decreases immunosenescence. Aging, 12(22).
2. Shapira R. et al. (2021). Hyperbaric oxygen therapy ameliorates pathophysiology of 3xTg-AD mouse model. Neurobiology of Aging.
3. Ohsawa I. et al. (2007). Hydrogen acts as a therapeutic antioxidant by selectively reducing cytotoxic oxygen radicals. Nature Medicine, 13(6).
4. Tamura T. et al. (2016). Hydrogen-rich water intake accelerates oral palatal wound healing. Scientific Reports.
5. Hamblin M.R. (2017). Mechanisms and applications of the anti-inflammatory effects of photobiomodulation. AIMS Biophysics.
6. Ferraresi C. et al. (2016). Effects of LLLT on skeletal muscle performance. Journal of Biophotonics.
7. Rosenthal A.D. et al. (2019). PEMF modulation of cell function. Frontiers in Physiology.
8. Lombardi G. et al. (2017). Cryotherapy and recovery. Frontiers in Physiology.
9. Mero A. et al. (2015). Whole-body cryotherapy in athletes. Journal of Strength and Conditioning Research.
10. Laukkanen T. et al. (2018). Sauna bathing and risk of cardiovascular events. JAMA Internal Medicine.
11. Larsen F.J. et al. (2011). Dietary inorganic nitrate improves mitochondrial efficiency. Nature Chemical Biology.
12. Staron R.S. et al. (1994). Strength and skeletal muscle adaptations in heavy-resistance-trained women. Journal of Applied Physiology.
13. Morton R.W. et al. (2018). A systematic review, meta-analysis and meta-regression of protein supplementation. British Journal of Sports Medicine.
14. Köppen D. et al. (2021). Audiovisual brainwave entrainment. Applied Neurophysiology.
15. Cassano P. et al. (2019). Near-infrared transcranial and intracranial photobiomodulation. Photobiomodulation, Photomedicine, and Laser Surgery.
16. Bongers C.C. et al. (2020). Infrared sauna and cardiovascular health. European Journal of Preventive Cardiology.
