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Recovery Protocol

Sleep Reset Protocol

A pre-bed downshift sequence that pulls your nervous system into sleep-ready state.

Sleep Reset Protocol — athlete breathing through a calm guided recovery session

Protocol badges

~15 min · 4 blocks
  • Beginner · Difficulty — Low intensity and a readiness requirement under 55%. Safe to run on a tired day or as your first session in a protocol.
  • Under 25 min · Time — Estimated 25 minutes or less end to end, including warm-up and downshift blocks.
  • 4 blocks or fewer · Protocol — A short block list, so it is easy to finish in one sitting and log complete instead of partial.
  • Membership · Access — Included with the AI Fitness Membership rather than a one-time unlock. Members get every protocol.
More Recovery
Faster sleep onsetDeep-sleep minutesMorning readiness

Coach cueRun this within an hour of bed, screens off — the timing is the active ingredient.

Gear needed · Mat · Dim room

Device onlySign in to sync progress and resume on any device

Share this protocol

Recovery · Beginner

Sleep Reset Protocol

A pre-bed downshift sequence that pulls your nervous system into sleep-ready state.

15 min · 4 blocks · Readiness 20%

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https://digitals.engineering/programs/sleep-reset

Suitability

Ready to run — your readiness 88 clears the 20+ threshold.

Match

Adds this protocol to tomorrow on your weekly calendar and sets a 7:30 reminder with a 15-min lead.

What you'll do today

0/4 done

4 blocks · 15 min total · ~18:38 timed work/rest

Equipment checklist

Untick anything you don't have and we'll suggest a stand-in.

All gear available — run it as written

0%

0 of 4 blocks logged

Standby
Auto-advanceWork rolls into rest, then the next block starts itself.
Transition alertsCue fires the moment work or rest switches.
Customize alert volume & haptics
Work alertFires when a work interval begins.
Rest alertFires when rest starts.
Completion alertFires when the session is done.
Up next · block 1 of 4Physiological Sigh10 breaths · target CO2 tolerance2:38work · rest 1:00

Interval scaling · As prescribed

Work · 100%

Rest · 100%

Live preview

Training preset

If you finish Sleep Reset Protocol today

Keep the same structure and chase a faster total time than 15 min, or add 1 rep per set on the first two blocks.

Why this advice · Steady pacing progresses one variable at a time after a full session.

Based on · steady pacing · Build strength, Build consistency · no injury flags

Readiness Req

20%

Intensity

Low

Duration

15 min

2:38Block timer · 10 breaths · CO2 tolerance
3:00Block timer · 2 x 90s / side · Spine
4:00Block timer · 4 min · Circulation
5:00Block timer · 5 min · Vagal tone
Interval history · streaks & personal bests →

Your progress

Completed

0

Day streak

0

Last run

—

No finished run logged yet — tap blocks as you train.

Schedule a reminder

Remind me

We'll ask for notification permission when you set the reminder.

Before you start

  • Access unlockedIncluded in your plan
  • Readiness 20%+Your score today is 88%
  • 15 min free4 blocks · low intensity
  • Session loggedTap start to begin logging

15 min · Low

0/4 blocks