Recovery in November: The training break at the Krallerhof Leogang

Every tough training session provides a stimulus, but you only get stronger afterwards. Muscle fibres repair themselves, energy stores are replenished beyond their previous levels, and the nervous system winds down. Sports science calls this supercompensation. That’s why professionals schedule a transition period after the competitive season: less volume, less intensity, more sleep. For ambitious amateur athletes, this period is usually skipped, as the final run in October is followed seamlessly by ski training. November is the window of opportunity when you can consciously take this break.

The Krallerhof is a five-star hotel in Leogang in the Salzburg region. It is run by the Altenberger family, now in its fourth generation, and is a partner hotel of hotelsINshape. Since 2023, the hotel has been combining insights from longevity research, elite sport and biohacking under the name ‘Regeneration & Longevity by Krallerhof’. The programme is led by Michaela Altenberger from the family that owns the hotel. The “Longevity Reset” package, featuring cryotherapy, red and near-infrared light, IHHT oxygen training, lymphatic drainage and a mindfulness ritual, is available all year round from Sunday to Friday outside the peak season.

Cryotherapy: three minutes of cold exposure
Depending on the machine, temperatures in the cold chamber range from minus 85 to minus 110 degrees. You stay inside for two to three minutes, protected by gloves, a headband and a face mask. Because the air is extremely dry, it feels more bearable than a dip in a mountain lake. Your skin temperature drops by around 20 degrees, whilst your core body temperature remains warm.
The body reacts with a controlled stress response. The blood vessels in the skin constrict, and levels of the hormone noradrenaline rise significantly. As soon as you leave the chamber, the blood vessels dilate again and blood flow increases vigorously. This can dampen inflammatory processes, relieve sore muscles and trigger a surge of alertness that lasts for a while. Because cold slows down the inflammatory signals that trigger muscle growth after strength training, it is particularly well suited to a pure recovery phase such as November.

Red and near-infrared light: energy for the cells
Wavelengths of around 630 to 670 nanometres – visible red light – and around 810 to 850 nanometres in the invisible near-infrared spectrum are used. Red light acts on the upper layers of the skin, whilst near-infrared penetrates deeper, right into the muscle tissue. Experts refer to this as photobiomodulation.
The target is the mitochondria, the powerhouses of your cells. An enzyme in their respiratory chain, cytochrome c oxidase, absorbs the light. This enables the cell to produce more ATP, the energy source your body needs for almost every process, including the repair of muscle tissue. The treatment can therefore speed up recovery after exercise and promote skin regeneration.

IHHT: High-altitude training whilst lying down
During Interval Hypoxia-Hyperoxia Therapy, you lie down in a relaxed position and breathe two types of air alternately through a mask. The low-oxygen phase, containing 9 to 14 per cent oxygen, corresponds to an altitude of 3,000 to 6,000 metres, followed by high-oxygen air containing 30 to 35 per cent. A pulse oximeter on your finger continuously measures your oxygen saturation and controls the intervals. A session lasts around 30 to 45 minutes.
The brief oxygen deprivation activates the HIF-1α factor in the cells, a sort of master switch for adapting to low oxygen levels. It promotes the formation of new blood vessels and a process known as mitophagy: the cell breaks down damaged mitochondria and replaces them with new, more efficient ones. The oxygen-rich phase supports recovery between intervals. In this way, IHHT can improve energy levels, resilience and stress resistance, entirely without physical exertion. The effects build up over several sessions, so a longer stay is recommended.

If you have cardiovascular conditions or are pregnant, it is best to discuss cold and hypoxia treatments with your doctor beforehand.

Warmth, coolness and tranquillity remain the foundation of any recuperation. This is what ATMOSPHERE, the hotel’s adults-only spa, designed by the architect Hadi Teherani. At its heart is a 5.500 square metre natural swimming lake with an integrated whirlpool, complemented by a 50-metre-long infinity pool, several saunas, a yoga room and the Blue Grotto as a tranquil centre. Families make use of the separate Refugium area. The valley takes care of the rest: leisurely walks in the November light are exactly the kind of exercise that a change of season calls for.

Recovery starts on your plate. The Krallerhof’s cuisine is designed to promote longevity, combining pleasure with practicality. A key focus is on gut health, which is closely linked to the immune system. That’s exactly what your body needs after a long season, just as the season for infections begins.

Anyone wishing to explore the topic in greater depth will find two four-night retreats taking place in November. From 8 to 12 November, the ‘Women of Longevity’ retreat featuring experts in the fields of longevity, metabolism, mindset and stress management. This includes glucose tracking (CGM), which shows how your metabolism reacts to food, exercise and stress

A week later, from 15th to 19 November, comes the Longevity & Biohacking Retreat. The line-up includes Nils Behrens, author and host of the health podcast HEALTHWISE, biohacking pioneer Max Gotzler, Andreas Breitfeld, Dr Simone Kumhofer and Michaela Altenberger. Each day begins with a varied morning programme comprising yoga, meditation, breathwork or cold exposure. In addition, there will be group outdoor sessions around Leogang, as well as one cryotherapy, one IHHT and one red light treatment session each

There are still places available for both retreats

The season you’re looking forward to next spring is, in fact, starting right now. A week in which you don’t have to achieve anything, except give your body the time it needs to take the next step.

For many endurance and outdoor athletes, the season ends in October, with winter not beginning until December. This gap is ideal for a transitional period characterised by reduced training intensity, more sleep and targeted recovery.

At temperatures ranging from minus 85 to minus 110 degrees, the skin’s temperature drops sharply within two to three minutes, whilst the body’s core remains warm. The blood vessels constrict, noradrenaline levels rise, and this is followed by a surge in blood flow. This can reduce inflammation, relieve muscle soreness and help you feel more alert.

The light is absorbed by an enzyme in the mitochondria. This enables the cell to produce more ATP, its most important source of energy. This can speed up recovery after exercise and promote skin regeneration.

IHHT stands for Interval Hypoxia-Hyperoxia Therapy. Whilst lying down, you breathe air that is alternately low in oxygen and high in oxygen through a mask. The lack of oxygen triggers adaptive processes in which the cells replace damaged mitochondria with new ones. The effects build up over the course of several sessions.

Yes. The ‘Longevity Reset’ package, which includes cryotherapy, red and near-infrared light, IHHT, lymphatic drainage and a mindfulness ritual, is available all year round from Sunday to Friday, except during the high season.

No, ATMOSPHERE by Krallerhof is an adults-only spa. Families with children use the Refugium wellness area.

The ‘Women of Longevity’ retreat will take place from 8 to 12 November 2026, and the Longevity & Biohacking Retreat from 15 to 19 November 2026.